a few pl programs and calculators

[mochi]

The purpose of this post is to make some basic program information easily available, so when someone asks 'what's a 5x5?' or 'what programs are out there?' it is easy to find and reference. Please feel free to add any other information.

5x5

Bill Starr Intermediate 5x5 (elitemadcow?s)

Bill Starr Advanced 5x5 (elitemadcow?s)

5x5 Workout Generator (java)

5x5 Workout (excel)


Ed Coan Peaking Routines

Calculator Based on Peaking by Ed Coan

Ed Coan Bench Program


Coan/Phillipi Deadlift

Coan/Phillipi Calculator


Ryan Kennelly Bench Cycle(s)

Kennelly Bench Thread by StrongInChrist


Rippetoes

Full Rippetoes Write Up by kethnaab


Russian Programs

Russian Training Routine (3 days per week)

6 week Squat Peaking cycle (works)

6 Week Squat Peaking Cycle (excel)

9 Week Three Lift Russian Peaking Cycle (java)

9 Week Three Lift Russian Peaking Cycle (excel)


Smolov

Smolov Calculator

Explanation of Smolov

Smolov FAQ


Westside Barbell (Conjugated Periodization)

Basic explanation of Westside Principles

Westside Max Effort and Assistance Movements

Working with the Standard Template

9 Week Sample Westside Routine

WSB (shirtless) DE Bench Calculator

Three-Week WSB DE Box Squat Cycles Calculator

Five-Week WSB DE Box Squat Cycle Calculator

*credit goes to tsampa.org, joeskopec.com, elitemadcow, and posters at bb.com

[StrongInChrist]

Good idea broski With this thread I will be setup for the next 3 years I like calculators cause I have gotten so sick of punching numbers in a calculator before every set. That was one reason I went to BBing. I just wanted to get the pump and stop worrying about how much to put on the bar.

God bless those calculator maker guize!

[n00bi3]

Good idea broski With this thread I will be setup for the next 3 years I like calculators cause I have gotten so sick of punching numbers in a calculator before every set. That was one reason I went to BBing. I just wanted to get the pump and stop worrying about how much to put on the bar.

God bless those calculator maker guize!

did you ever do the critical bench program?

[StrongInChrist]

did you ever do the critical bench program?

no I havent. I havent really been doing strict cycles until this year.

[mochi]

the first bunch of articles pretty much go over the same basic stuff, but have a few differing ideas.. again, all i'm doing is consolidating and regurgitating these articles

GPP by Louie Simmons

GPP by EliteFTS

GPP by DragonDoor

GPP by T-Nation

GPP by GetStrength

Sledgehammer GPP (Intensity Magazine) Part 1

Sledgehammer GPP (Intensity Magazine) Part 2

Sledgehammer GPP (Intensity Magazine) Part 3

Sledgehammer GPP (Intensity Magazine) Part 4

Sledgehammer GPP (Intensity Magazine) Part 5

Sledgehammer GPP (Intensity Magazine) Part 6

Sledgehammer GPP (Intensity Magazine) Part 7

[aargh57]

mochi,

This is a very nice thread, thanks. I'm new but I thought that this article by Jim Wendler titled "Working with the standard Template" is really good to learn a little more about the Westside template:

http://www.elitefts.com/documents/template.htm

[mochi]

mochi,

This is a very nice thread, thanks. I'm new but I thought that this article by Jim Wendler titled "Working with the standard Template" is really good to learn a little more about the Westside template:

http://www.elitefts.com/documents/template.htm

reps, added to first post.. thanks

[thesecondrei]

For the russian programs, is it sets/rep/weight or is it reps/sets/weight?

[vegasdsm]

great post.. reps to the OP..

[Andalite]

excellent thread!

[mochi]

For the russian programs, is it sets/rep/weight or is it reps/sets/weight?

for the first link i believe it's reps x sets, the rest should be sets x reps

[JustinStephan89]

this should be stickied.............

[eddied27]

this should be stickied.............

x2

[mochi]

this should be stickied.............

x2

i'll try to pm a mod about that, maybe they'll let me re-edit my original post to have everything fall under one gigantic post.. in the mean time, the other ed coan bench routine i was looking for

Ed Coan Bench Routine (with PBN) by Iron Dungeon

[mochi]

now, i've never actually done strongman, so i can't really comment on the validity of these.. but i'll post them anyway


Strongman Primers and Articles

Strongman Basic Primer (great for beginners)

Training for Strongman Events - Part 1 by Corey St. Clair

Training for Strongman Events - Part 2 by Corey St. Clair

Training for Strongman Events - Part 3 by Corey St. Clair

Strongman Training 101 Part 1 (elitefts)

Strongman Training 101 Part 2 (elitefts)

A Beginners Guide to Strongman Training (actually more of an equipment overview) (elitefts)

Training with the Log by CJ Murphy

Training for Stones (DieselCrew)

Strongman Training: Look Outside the Box

How to make your own Stones

(another) How to make your own Stones

(and another) How to make your own Stones

[olympic]

Very good post Mochi.

Just a word of caution to newbie lifters though- if your still getting results from what your currently doing there's no need to drastically change the way you train. Theres a lot of good knowledge in those links but don't try to apply all of it at once or you'll suffer from analysis paralysis and your results might dry up completely. Your better off slowly changing your training over a period of months and seeing if the small changes are working or not.

[Titania]

Thread stuck

[mochi]

Very good post Mochi.

Just a word of caution to newbie lifters though- if your still getting results from what your currently doing there's no need to drastically change the way you train. Theres a lot of good knowledge in those links but don't try to apply all of it at once or you'll suffer from analysis paralysis and your results might dry up completely. Your better off slowly changing your training over a period of months and seeing if the small changes are working or not.

you're absolutely right olympic, i completely overlooked the fact that not everyone is "ready" for this kind of stuff, but i think newb's can find the intermediate 5x5 and rippetoes very useful (amongst other things), but you're right about not messing with something if it ain't broke

Thread stuck

thanks!!

[Titania]

.......
thanks!!

You're welcome

[James456]

Great post Mochi. Could someone please link sheiko routines whenever i try to google them i always find it difficult to find them

[mochi]

Great post Mochi. Could someone please link sheiko routines whenever i try to google them i always find it difficult to find them

i've had a hard time finding it as well. i think there was a post on here awhile ago about it, but i can't seem to find it.

[eddied27]

i've had a hard time finding it as well. i think there was a post on here awhile ago about it, but i can't seem to find it.

Are these them???

http://www.joeskopec.com/borisp.xls

http://www.joeskopec.com/borisc.xls

[mochi]

Are these them???

http://www.joeskopec.com/borisp.xls

http://www.joeskopec.com/borisc.xls

i think so, i don't have excel so i haven't had the chance to punch in on those

[James456]

Here there must have take me about 15 minutes to half an hour to find them. Oh well let them be immortalised here forever now

http://www.elitefts.com/sheiko/default.asp

[mochi]

Here there must have take me about 15 minutes to half an hour to find them. Oh well let them be immortalised here forever now

http://www.elitefts.com/sheiko/default.asp

reps

[James456]

reps

Cheers!

[smitsky]

Thanks for putting this together Mochi. Glad it was stickied as well. Thanks to Titania.

[EBlake]

im currently doing the russian 9 week

and i was just curious about the set rep scheme of it, i havent really experimented with russian training or anything of that, mainly just 5x5s or metal militia n such

but i was just curious as to the reason behind every week u use the same weight but add a rep, then by like week 5 or whatever it completely changes to a 5x5-4x4-3x3-2x2-1x1

[jshoward]

great stuff here.

[Richie_Awesome]

Great thread.