Spreadsheets tend to make your job much easier by presenting up data in a structural and comprehensive format. The spreadsheet that we are going to present over here will be based on Bill Starr’s 5×5 routine. This routine is an apt one for beginner lifters who want to gain strength.
The Bill Starr 5×5 routine basically deals with performing the foundational compound movements for 5 sets of 5 reps that tend to promote both strength and hypertrophy. This routine not only fulfills your strength-related goals helping you to break your own PRs but it is also capable to add a decent amount of muscle mass to your frame.
This spreadsheet will guide you well throughout your workouts. It provides you with a detailed description about your set/rep patterns along with letting you know about how much weight you should progress with. To understand the Bill Starr 5 x 5 spreadsheet in a better manner let us have a look at it.
The spreadsheet presented here is the Bill Starr 5×5 logbook calculator. You can use this spreadsheet depending on your individual levels of lifting. For using this spreadsheet effectively you need to have a clear idea about your “Current Maxes” on the basic compound lifts. Now once you get to know about them, enter these values in the first column. In the adjacent column, you will be mentioning the number of reps that you can perform with proper form with your current max weight on those lifts.
The “lb increase” column that you can see in the spreadsheet is the one that allows you to enter the amount that you would like to increase in respect to each lift per week. The “% to reset” column is to let you know how far back you would like to start before you hit your former maxes. In order to ensure that old maxes are revisited in Week 4, it is needed that you adjust the percentages. The “Smallest Weight” field lets you know about the smallest weight increment that you can add to the barbell. The workouts in the spreadsheet presented here need to be read in columns. Your weekly rotations for them would be Heavy, Light, and Medium based on the intensity of the lifts.
The Bill Starr 5×5 template makes things simpler for you. All you need to do is to enter the figures. After that, it will automatically display all the information for your workout sessions.
The Google sheet presented here is easier to use and can be easily comprehended. You can even carry a printed version of it as an accessory in your gym bag which you can use during your training sessions to get an accurate idea about the weights that you should be progressing with.