All PRO SBR Google Spreadsheet

jasonheyd

I'm not sure if anyone will find this useful, but I figured I'd throw it out there...

I've worked up a Google Spreadsheet for helping tracking SBR workouts.

Here's the nutshell version of how it works.

The columns show:

A. Exercise name

B. Work day = 10 RM = Target weight for Heavy work day

D. Medium = 10 RM * 0.90 = Weight for Medium work day

F. Light = 10 RM * 0.80 = Weight for Light work day

H. Warm 1 = 10 RM * 0.25 = Weight for 1st warm-up set

J. Warm 2 = 10 RM * 0.50 = Weight for 2nd warm-up set

L. Target = 10 RM * 1.10, rounded down = Rounded weight of next cycle Heavy work day, if you pass

M. Exact = 10 RM * 1.10, not rounded = Exact target weight of next cycle just to see how much slack you're getting from the rounding.

N-W. Used for tracking achieved reps in a given work set for a given week in the cycle.

X. Used to mark Pass or Fail for a given cycle.

* The hidden columns are where I've stashed the calculation & rounding fields, just to make it easier to reverse engineer, if anyone's so inclined. ;-)

The spreadsheet is set up to support standard, non-adjustable dumbbells below 45 lbs. (Olympic bar weight), which means:

1. If the given weight is < 45 lbs., then it will round down to the nearest 10 lbs. (basically 5 lb. increments per dumbbell, one in each hand).

2. If the weight is 45 lbs. or more, then it will round down to the nearest 5 lbs.

If anyone really needs it, I could probably add in lb/kg translation, could make the barbell weight adjustment configurable (in case you're using a standard & not olympic bar), and could also tweak the assumed dumbbell increments if anyone's using adjustables. Just let me know if you need something or find any issues.

In any case, you can find it here & make a copy for yourself if you'd like:

https://docs.google.com/spreadsheet/ccc?key=0Al5RZKHzjd6wdEZXRU41N250ZTRpTVU5Rkhvd1NIUXc&usp=sharing

Just enter your target weights into column B, highlighted yellow.

ETA:

Also, I've added in Upright Rows, which can be done instead of Curls, or Curls can be maintained alongside the Upright Rows. Adding exercises just requires adding a row, un-hiding the columns, and extending the calculations into the row that you've added. The hidden columns are italicized in a light gray font so that it's easy to see which columns to re-hide after making adjustments.

I may be adding in Triceps Press as well.. My shoulder may not take too much more weight in the OHP. ;-)

sun_fish

Made a copy, thanks for sharing. This is much easier to read and follow than the one I was using. Anytime I can have less confusion, the better!

jasonheyd

Found a small problem with the spreadsheet for calculating the 10% increase when you pass the week 5 set using dumbbells. Basically, if the weight is low enough, it'll never result in an incremental increase. I'll upload a new version this afternoon to correct it by adding a minimum increment of weight depending on what you're using for the exercise (olympic bar, standard bar, EZ bar, dumbbell, or weight vest/strap).

jasonheyd

New version uploaded.

Major changes:

1. For each exercise, pick your weight type from the drop-down in column B (see the 2nd sheet for the available weight types).

2. Added an abs workout routine for off days... I'll probably tweak that to be reps focused rather than weight focused at some point.

3. Removed a bunch of the hidden "calc" columns & streamlined the rounding a bit.

4. Graduation from one cycle to the next will increment the "Next" 10 RM target by 10% rounded down to the nearest increment, with the increment based on the weight type you selected for that exercise (see #1).

Notes:

1. I've set the "Standard" barbell weight to be 25 lbs., but there's no real standard. If you don't have an Olympic bar, you may need to tweak that setting in the "Weight Types" sheet, Row 7, Column B.

2. I've got the "Weight Belt" increment set to 5 lbs. You may have 1 lb. or 2 lb. weights that you can use instead. If so, change the increment in the "Weight Types" sheet, Row 8, Column B.

3. If you pick "Body Weight" make sure your "Work" weight in column D is set to 0. I'll put a check in there at some point to enforce that but, for now, it can do some funky things to the calculations.

pandorakick

Nice work! I'll go see how your spreadsheet compares to the one I'm using now. Thank you :flowerforyou:

jasonheyd

Nice work! I'll go see how your spreadsheet compares to the one I'm using now. Thank you :flowerforyou:

Thanks... There's s still a bit of a glitch in what it does with warm-up weights for barbell exercises where the warm-up or medium/light days drop below the baseline bar weight (e.g. 45 lbs. for an Olympic bar). I think I need to make it use 10 lb. increments for weights below 45 lbs. so that it switches you over to using dumbbell weight increments.

For the most part I get around that by just switching over to use an EZ bar, but it's going to drive me crazy if I don't fix it. ;-)

lnettles87

Thanks for putting this together! Can i ask why there are values for the warm up sets after bent-over row? I thought for Overhead Press and below you were only supposed to do working sets.

Sorry if this is a stupid question, I'm still trying to learn the program.

Thanks!

jasonheyd

Thanks for putting this together! Can i ask why there are values for the warm up sets after bent-over row? I thought for Overhead Press and below you were only supposed to do working sets.

Sorry if this is a stupid question, I'm still trying to learn the program.

Thanks!

No problem at all! AP's original post had warm-ups for all exercises but he clarified shortly after that they were optional for the later exercises. I usually do them all, unless I'm pressed for the extra 15m of time they take, but they are purely optional.

eheskey11

I'm not sure if anyone will find this useful, but I figured I'd throw it out there...

I've worked up a Google Spreadsheet for helping tracking SBR workouts.

Here's the nutshell version of how it works.

The columns show:

A. Exercise name

B. Work day = 10 RM = Target weight for Heavy work day

D. Medium = 10 RM * 0.90 = Weight for Medium work day

F. Light = 10 RM * 0.80 = Weight for Light work day

H. Warm 1 = 10 RM * 0.25 = Weight for 1st warm-up set

J. Warm 2 = 10 RM * 0.50 = Weight for 2nd warm-up set

L. Target = 10 RM * 1.10, rounded down = Rounded weight of next cycle Heavy work day, if you pass

M. Exact = 10 RM * 1.10, not rounded = Exact target weight of next cycle just to see how much slack you're getting from the rounding.

N-W. Used for tracking achieved reps in a given work set for a given week in the cycle.

X. Used to mark Pass or Fail for a given cycle.

* The hidden columns are where I've stashed the calculation & rounding fields, just to make it easier to reverse engineer, if anyone's so inclined. ;-)

The spreadsheet is set up to support standard, non-adjustable dumbbells below 45 lbs. (Olympic bar weight), which means:

1. If the given weight is < 45 lbs., then it will round down to the nearest 10 lbs. (basically 5 lb. increments per dumbbell, one in each hand).

2. If the weight is 45 lbs. or more, then it will round down to the nearest 5 lbs.

If anyone really needs it, I could probably add in lb/kg translation, could make the barbell weight adjustment configurable (in case you're using a standard & not olympic bar), and could also tweak the assumed dumbbell increments if anyone's using adjustables. Just let me know if you need something or find any issues.

In any case, you can find it here & make a copy for yourself if you'd like:

https://docs.google.com/spreadsheet/ccc?key=0Al5RZKHzjd6wdEZXRU41N250ZTRpTVU5Rkhvd1NIUXc&usp=sharing

Just enter your target weights into column B, highlighted yellow.

ETA:

Also, I've added in Upright Rows, which can be done instead of Curls, or Curls can be maintained alongside the Upright Rows. Adding exercises just requires adding a row, un-hiding the columns, and extending the calculations into the row that you've added. The hidden columns are italicized in a light gray font so that it's easy to see which columns to re-hide after making adjustments.

I may be adding in Triceps Press as well.. My shoulder may not take too much more weight in the OHP. ;-)

thanks a lot for sharing this. Tried a few already but i like the fact that you've considered weights below 45lbs and even added a warm segment.

Nice.