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Excel Westside Templates

Hey!

I guess I’m “swearing in the church” (directly translated saying, from norwegian) now… But do you guys have recommodations on excel-spreadsheet programs? Preferably something up the the westside alley? I prefer to have a systematically set up program, and when i do it myself, I always get doubts… :slight_smile:

thanks in advance!

Nate Dogg has a couple really good Westside ones. PM him. There was also a thread on it that he may have posted them in.

-MAtt

Thanks mate!

[quote]Matgic wrote:
Nate Dogg has a couple really good Westside ones. PM him. There was also a thread on it that he may have posted them in.

-MAtt[/quote]

Adamsson, I got your PM earlier. I will send them to you when I get home (I’m at Stacey’s at the moment).

Great! thanks… :slight_smile:

For those wanting the spreadsheets, be sure to PM me your email address! :wink:

Nate

Nate,

If you don’t mind, could you send me the spreadsheet and I’ll upload them to my site and then link them into a post I have in the “Building a Better Body” forum.

I can put the ones i just got up on a webserver and link them here, if it is okay by Nate and T-Nation?

I sent out a mass email this morning, but I forgot to put anything in the “subject” line. I sent it as a Bcc with myself as the main recipient. Please check your spam mail if you haven’t received it yet.

I wouldn’t post the spreadsheet publicly, but feel free to PM me your email address or PM others who have received them.

I have to ask what good is an excel spreadsheet for a westside style template?

Do a three week cycle at certain percentages, add or decrease weight depending on bar speed.

Work up to a max effort attempt in 1-3 reps on Max Effort work.

Use the Repetition Method for assistance work.

What is the purpose, when you are changing things so drastically?

It’s basically an easy-to-use training log that you can copy and print as needed and track your progress week-to-week during each cycle.

Very similar to the CW spreadsheets that Tampa Terry put together (and were later updated by Sterno).

I’m just now seeing this for the first time, so I thought it could use a bump.

I’ll give a plug to Nate Dogg, the sheets are excellent. It gives a nice little overview of things for those who may be confused by Westside-style templates.

The spreadsheets are great ND. I just wanted to drop a big thanks for sending them. You kick ass!

-Bigflamer

can i get one of those westside spread sheets? thanks…

Please PM me.

You can now download them here thanks to algian.

http://www.T-Nation.com/readTopic.do?id=1069729

Nate, could you describe how you wave the volume throughout the four weeks, using high, medium, and very high?

[quote]buckeye75 wrote:
Nate, could you describe how you wave the volume throughout the four weeks, using high, medium, and very high? [/quote]

When applying the varied volume, it’s specifically for all the assistance and supplemental work, not the ME or DE exercises (do those as written).

For all other supplemental and assistance work, you can vary the volume week-to-week by adjusting the number of sets you perform, how many sets at a certain weight, or doing pyramids.

For example, on a medium week, you may do 3-4 sets of supplemental work. On a high week, you may do 4-5 sets, and on a very high week, you may do 5-6 sets or more. Then, on a low week, you would only do 2-3 sets or even cut some stuff out.

That particular wave was something Eric Cressey recommended when using a Westside split, as he uses it himself and with his athletes.

You can also adjust volume by doing a certain number of sets (3-4), but either by using the same weight for each of those sets or increasing weight each set until you hit the heaviest weight for the rep range recommended.

You really have to find what works best for you and your body. What is high volume for me may be medium for someone else. So you really have to give it a few weeks to see how you feel.

Also, you’ll see that I have back-off weeks listed as well. So for someone that doesn’t want to cycle the volume as listed above, they could stick with 2-4 sets of all assistance and supplemental exercises and just use a back-off week every fourth week. You could use any of those methods depending on how you feel.