T Nation

W/O Program Excel Worksheets


#1

Hi all,

Ok going to put all the spreadsheets in the first post so you won't need to search through the thread:

Art of Waterbury (Shoulder, Calves, Bicep, Tricep Booster Shots):
http://www.chat-globe.com/Art%20of%20Waterbury%20(Shoulder,%20Calves,%20Bicep,%20Tricep%20Booster%20Shots).xls

BB Next Frontier:
http://www.chat-globe.com/BB%20Next%20Frontier.xls

Block Accumulation (Shoulders):
http://www.chat-globe.com/Block%20Accumulation%20-%20Shoulders.xls

Waterbury Method:
http://www.chat-globe.com/Waterbury%20Method.xls

Singles Club:
http://www.chat-globe.com/Singles%20Club.xls

ABBH:
http://www.chat-globe.com/ABBH.xls

TBT:
http://www.chat-globe.com/TBT.xls

Lift Fast Get Big:
http://www.chat-globe.com/Lift%20Fast%20Get%20Big.xls

Quattro Dynamo:
http://www.chat-globe.com/Quattro%20Dynamo.xls

AGVT:
http://www.chat-globe.com/AGVT.xls

OVT 1:
http://www.chat-globe.com/OVT%201.xls

OVT 2:
http://www.chat-globe.com/OVT%202.xls

GVT Prep Phase 1:
http://www.chat-globe.com/GVT%20prep%20phase%201.xls

GVT Prep Phase 2:
http://www.chat-globe.com/GVT%20prep%20phase%202.xls

Art of Waterbury (No boosters):
http://www.chat-globe.com/Art%20of%20Waterbury.xls

Westside Mass (thanks to Nate):
http://www.chat-globe.com/Westside_Mass.xls

Westside Nuts and Bolts (thanks to Nate):
http://www.chat-globe.com/Westside_Nuts_and_Bolts.xls

Westside Nuts and Bolts 1 (thanks to Nate):
http://www.chat-globe.com/Westside_Nuts_and_Bolts1.xls

Westside for Skinny Bastards (thanks to Nate):
http://www.chat-globe.com/WS4SB.xls

HSS Back Specialization (thanks to Hawkson101):
http://www.chat-globe.com/HSS%20Back%20Specialization.xls

Workout Randomizer (thanks to Larry):
http://www.chat-globe.com/Workout%20Randomizer.xls

HSS-100 Shoulder Specialization:
http://www.chat-globe.com/HSS-100%20Shoulder%20Specialization.xls

Waterbury Summer Project (thanks to Arioch):
http://www.chat-globe.com/WSP1.xls

EXRX Workout Sheet (thanks to Duke):
http://www.chat-globe.com/EXRX%20WorkoutLogBlank.xls

Laters,
Ale

P.s. If I make anymore of these I'll post the links here...


WSFSB Appreciation Society
#2

Looks like some good stuff. I also just created a spreadsheet for the High Frequency work out. Definetly not as nice as yours.

-Machine


#3

Bump.

If people want to send me their excel sheets I can upload them and link to them in here...

A


#4

amazing stuff, just curious do you happen to have one of these for the martial art workout he did a few months ago, or are you going to do one after he has done the full series?


#5

Thanks!

Unfortunately I haven't done the martial arts one. Mainly interested in Hypertrophy/Strength, so most of the program I have are related to that.

Here are a couple more links:

Waterbury Method:
http://www.chat-globe.com/Waterbury%20Method.xls

Singles Club:
http://www.chat-globe.com/Singles%20Club.xls

ABBH:
http://www.chat-globe.com/ABBH.xls

TBT:
http://www.chat-globe.com/TBT.xls

Lift Fast Get Big:
http://www.chat-globe.com/Lift%20Fast%20Get%20Big.xls

Quattro Dynamo:
http://www.chat-globe.com/Quattro%20Dynamo.xls

AGVT:
http://www.chat-globe.com/AGVT.xls


#6

Some more sheets:

OVT 1:
http://www.chat-globe.com/OVT%201.xls

OVT 2:
http://www.chat-globe.com/OVT%202.xls

GVT Prep Phase 1:
http://www.chat-globe.com/GVT%20prep%20phase%201.xls

GVT Prep Phase 2:
http://www.chat-globe.com/GVT%20prep%20phase%202.xls

Art of Waterbury (No boosters):
http://www.chat-globe.com/Art%20of%20Waterbury.xls


#7

Ok, here are some more excel sheets, these are made by Nate:

Westside Mass:
http://www.chat-globe.com/Westside_Mass.xls

Westside Nuts and Bolts:
http://www.chat-globe.com/Westside_Nuts_and_Bolts.xls

Westside Nuts and Bolts 1:
http://www.chat-globe.com/Westside_Nuts_and_Bolts1.xls


#8

I added "biceps" to a few of the spreadsheets, but that is definitely optional. In addition, I have "UL" listed for unilateral leg work (quads) on a recommendation from one of Jim Wendler's articles for raw lifters. Otherwise, you would do hamstring/low back work in place of unilateral quad work at the specified sets/reps.

Also, the Nuts and Bolts 1 spreadsheet is the best one because I added more info for the percentages to be used on both dynamic days.


#9

Well this is handy, and the extension DownThemAll! for FF came in might handy...


#10

Great post - thanks to all that helped!


#11

No problem.

If anyone has any more spread sheets we can link them in here.


#12

Very generous of you and Nate to share.
Thanks.


#13

The link to the Nuts & Bolts is not working =(


#14

PM me your email address again. I have a WS4SB spreadsheet and one or two others that may be helpful.


#15

Axe, just tried the links and they seem to work... Try right clicking and then selecting "save target as", that might work.


#16

Ok, we have one more excel sheet by Nate:

Westside for Skinny Bastards:
http://www.chat-globe.com/WS4SB.xls


#17

I can't believe nobody's rated this thread; I just gave it 5 stars.

Thanks for your work, algian (and Nate Dog, etc.). I've often wanted to get my hands on some of these but never found them. I think it's a great idea to put them all on this thread and make it a convenient one-stop box of workouts.

How long will the links be active?


#18

Until I delete the files. Which I don't plan on doing whilst I own that website, which I will own for a very very very long time :)...


#19

Actually, how do you rate threads?

I never worked that one out!


#20

Ok got one more sheet. Thanks to Hawkson101 (made the font slightly bigger):

HSS Back Specialization:
http://www.chat-globe.com/HSS%20Back%20Specialization.xls