5 x 5 Spreadsheet - Bodybuilding Discussion on Bodybuilding.net Training Forum

Darkhorse · 08-23-2005, 08:50 PM

I've done it. I've revised the spreadsheet I made in a few ways. For the 20% less squats, just input what you do on Monday and it'll automatically calculate Wednesday. So here it is. Just change what you need to for what you're doing:

http://www.savefile.com/files/3910010

I also posted this in the DFT Thread as well. What do you guys think?

I also have spreadsheets for a ton of other programs. 12 hours of night shifts will have you doing anything to stay awake! ;)

Sleazy · 08-23-2005, 09:42 PM

Wow, I am sure the DFT people will love this. Seems like a big time saver.

I am looking into a new program and to get away from my regular 5x5 program that I am on now, maybe I will have to give DFT a try. Still weighing my options between DC training, WSB, and DFT though.

Darkhorse · 08-23-2005, 10:09 PM

Damn, pretty opposite ends of the spectrum...I found a good westside (simplified) which is a 9 week program. Luckily I logged everything for DC down in a journal before Doggcrapp erased everything. I haven't tried the westside, but so far my favorite is by far 5x5.

Sleazy · 08-23-2005, 10:16 PM

Ya I know, they are really different programs. Westside is tempting to try based on the results people have posted. There are some really good journals over at Iron Addicts.

Right now I am leaning towards DFT because it is based off the 5x5 theory which I have had great success with and I should be able to jump right into it. Gonna decide by the end of this week as I have more time to research it and read over your other DFT thread.

Darkhorse · 08-23-2005, 10:21 PM

Definately let me know! If you are looking towards more of a powerlifting style or any questions about westside, the best website with the most knowledgable people is
www.midwestbarbell.com

They got Glen Pendlay, Matt Reynolds, and many many others that specialize in powerlifting and even strongman. They have this one guy who's just been a powerlifter. His story is that he decided one day to cut all his carbs and get on a streamlined diet to see what he'd look like. Turns out the guy is insanely yolked. Powerlifting does do that to you. I think it's in the training forum, first entry entitled "transformation"

ChinPieceDave667 · 08-24-2005, 05:51 AM

Quote:

Originally Posted by 0311

Luckily I logged everything for DC down in a journal before Doggcrapp erased everything.

yeah.. that pissed me off. I looked on their web site the day after they erased it.. I had to do some real searching to find info

ChinPieceDave667 · 08-24-2005, 05:53 AM

Quote:

Originally Posted by 0311

Turns out the guy is insanely yolked. "

"yolked".. never heard that one before..

Darkhorse · 08-25-2005, 04:56 AM

Yolked means thick. My friend in the Marines always said that. I think it's in reference to an egg yolk being "very thick"

ghij_mpu · 05-17-2007, 09:30 AM

0311,

Do you still have a link to your 5x5 spreadsheet? The link in this thread is old. I don't know if you've seen my journal, but I'm currently on Rippetoe's SS program and I want to start thinking about my next program. I think a 5x5 would be a good next step for me when I'm done with SS.

Darkhorse · 05-19-2007, 04:34 AM

Sorry bro, that's been gone for quite a while. I gotta erase all these spreadsheet threads lol..

If you're done with that Rippetoe program, which is a beginner program, your next step would be single factor 5x5. Stay away from anything duel factor because you don't need it.

08-23-2005, 08:50 PM	#1 (permalink)
Darkhorse Moderator Rank: Light Heavyweight Experience: 7-10 Years Join Date: Mar 2005 Location: CA Posts: 3,938 Country: Gender:	5 x 5 Spreadsheet I've done it. I've revised the spreadsheet I made in a few ways. For the 20% less squats, just input what you do on Monday and it'll automatically calculate Wednesday. So here it is. Just change what you need to for what you're doing: http://www.savefile.com/files/3910010 I also posted this in the DFT Thread as well. What do you guys think? I also have spreadsheets for a ton of other programs. 12 hours of night shifts will have you doing anything to stay awake! ;)
	Darkhorse's Sig:"The greater the development and strength of the main muscular structures of the body, the greater the size and strength potential of the small areas of the body." - Stuart McRobert OCSC

08-23-2005, 09:42 PM	#2 (permalink)
Sleazy Administrator Rank: Lightweight Experience: 3-5 Years Join Date: Feb 2005 Location: Midwest Posts: 1,223 Country: Gender:	Wow, I am sure the DFT people will love this. Seems like a big time saver. I am looking into a new program and to get away from my regular 5x5 program that I am on now, maybe I will have to give DFT a try. Still weighing my options between DC training, WSB, and DFT though. Last edited by Sleazy; 08-23-2005 at 09:58 PM.

08-23-2005, 10:09 PM	#3 (permalink)
Darkhorse Moderator Rank: Light Heavyweight Experience: 7-10 Years Join Date: Mar 2005 Location: CA Posts: 3,938 Country: Gender:	Damn, pretty opposite ends of the spectrum...I found a good westside (simplified) which is a 9 week program. Luckily I logged everything for DC down in a journal before Doggcrapp erased everything. I haven't tried the westside, but so far my favorite is by far 5x5.
	Darkhorse's Sig:"The greater the development and strength of the main muscular structures of the body, the greater the size and strength potential of the small areas of the body." - Stuart McRobert OCSC

08-23-2005, 10:16 PM	#4 (permalink)
Sleazy Administrator Rank: Lightweight Experience: 3-5 Years Join Date: Feb 2005 Location: Midwest Posts: 1,223 Country: Gender:	Ya I know, they are really different programs. Westside is tempting to try based on the results people have posted. There are some really good journals over at Iron Addicts. Right now I am leaning towards DFT because it is based off the 5x5 theory which I have had great success with and I should be able to jump right into it. Gonna decide by the end of this week as I have more time to research it and read over your other DFT thread. Last edited by Sleazy; 08-23-2005 at 10:21 PM.

08-23-2005, 10:21 PM	#5 (permalink)
Darkhorse Moderator Rank: Light Heavyweight Experience: 7-10 Years Join Date: Mar 2005 Location: CA Posts: 3,938 Country: Gender:	Definately let me know! If you are looking towards more of a powerlifting style or any questions about westside, the best website with the most knowledgable people is www.midwestbarbell.com They got Glen Pendlay, Matt Reynolds, and many many others that specialize in powerlifting and even strongman. They have this one guy who's just been a powerlifter. His story is that he decided one day to cut all his carbs and get on a streamlined diet to see what he'd look like. Turns out the guy is insanely yolked. Powerlifting does do that to you. I think it's in the training forum, first entry entitled "transformation"
	Darkhorse's Sig:"The greater the development and strength of the main muscular structures of the body, the greater the size and strength potential of the small areas of the body." - Stuart McRobert OCSC

08-25-2005, 04:56 AM	#8 (permalink)
Darkhorse Moderator Rank: Light Heavyweight Experience: 7-10 Years Join Date: Mar 2005 Location: CA Posts: 3,938 Country: Gender:	Yolked means thick. My friend in the Marines always said that. I think it's in reference to an egg yolk being "very thick"
	Darkhorse's Sig:"The greater the development and strength of the main muscular structures of the body, the greater the size and strength potential of the small areas of the body." - Stuart McRobert OCSC

05-17-2007, 09:30 AM	#9 (permalink)
ghij_mpu Rank: Member Experience: 1-2 Years Join Date: Jan 2007 Posts: 164 Country: Gender:	0311, Do you still have a link to your 5x5 spreadsheet? The link in this thread is old. I don't know if you've seen my journal, but I'm currently on Rippetoe's SS program and I want to start thinking about my next program. I think a 5x5 would be a good next step for me when I'm done with SS.
	ghij_mpu's Sig:My Journal

05-19-2007, 04:34 AM	#10 (permalink)
Darkhorse Moderator Rank: Light Heavyweight Experience: 7-10 Years Join Date: Mar 2005 Location: CA Posts: 3,938 Country: Gender:	Sorry bro, that's been gone for quite a while. I gotta erase all these spreadsheet threads lol.. If you're done with that Rippetoe program, which is a beginner program, your next step would be single factor 5x5. Stay away from anything duel factor because you don't need it.
	Darkhorse's Sig:"The greater the development and strength of the main muscular structures of the body, the greater the size and strength potential of the small areas of the body." - Stuart McRobert OCSC

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