OK GUYS! IT'S FIXED SO GO YOUR HARDEST. PLEASE MAKE SURE YOU READ THIS ENTIRE COMMENT AS IT HAS CHANGED
I restructured a rippetoes Workout Logbook Calculator to suit this program and made it in to kg not lbs. My Excel skills are extremely sloppy and I couldn't really figure out how much I should alter the 1RM/8RM section to be more accurate but it seems to be good enough for now. All of the lifts are at least covered with progression making it easy for you to workout and follow when you should add weight etc.
After you read the section below named
WORKING OUT YOUR TEST WEIGHT You must now enter these lifts in to the Calculator. Look up the top of the Calculator in the box just below where it says PTC Beginners Program, find where it says "test weight" it will have a value of "0" in all of the fields below it. You need to put your test weights in each field next to the lift you are performing in these boxes. That is all you need to do and away you go! Please don't write kg after it just simply put the number. For example if it was 60kg then put 60, if it was 12.5 kg then put 12.5 etc. It's very simple!
WORKING OUT YOUR TEST WEIGHT:
Some modified advice from Rippetoe
First you need to work out what your "Test Weight" AKA "Working Weight" should be if you don't already know.
So What weight should I start with during the first week you say?
The weight you use is going to be determined by the amount you can do for 10 reps on squats and 8 repetitions for everything else with proper execution and technique.
The way the "first day" in The PTC Beginners Program should go is: the trainee warms up with the bar first, then adds a bit of weight, let's say between 2.5-10 kg. The bar speed will be identical from set to set. Continue to add weight and do sets of 10 on squats until the speed of the barbell begins to slow.. Keep the weight there and perform 2 more sets with this weight. That is your first "3 sets" workout for that exercise. Then repeat these steps but doing sets of 8 on all of the other lifts as instructed in the PTC Beginners program. I would suggest lifting in the same order as what I have listed in the Calculator for determining your Test Weight and also for the entirety of the program. Feel free to adjust it but always do the first 3 on there first and in that order no matter what. The other exercises you can change to whatever suits you!
IMPORTANT NOTE ABOUT HITTING YOUR LIFT LIMIT AND CHANGING THE AMOUNT OF WEIGHT THE CALCLATOR WILL ADD
After you have started the program you will probably notice on a few of your lifts that it will become extremely hard to change the weight every session. What I would suggest is by increasing the weight only on these specific exercises per week rather than per session. Deadlift should still be adjusted by 5 kg and the rest should still be 2.5 kg. The only thing changing is the increase will now happen weekly rather than per session.
You can do this by editing the Calculator by following these steps:
1. Make sure you set your "Test Weight" (like I mentioned in the yellow box up the top of the Calculator) to the weight you last completed with good form. Even if it was a bit slower, as long as it was successful and you weren't shaking like a dog shitting peach seeds
2. Look at the calculator and locate the exercise you are struggling on in the workout list. You will see that on the first session it will have the weight that you have just entered in to the "Test Weight" field in your working set.
3. Click on the cell next to this, it will be session 2: Which is in Column F and depending on which exercise you are adjusting the Row will be 21 for squat all the way down to Row 47 for Bent Row!
4. Once you have the cell highlighted, if you look up towards the top of the Calculator, there is a Formula Bar (It looks like a web browser address bar) Once you see this bar you will notice there is a value inside of it. This value needs to be edited so it will not add on the extra weight per workout. You will notice it will say a sum of =E21+$I$8 if you are in the correct field for Squat for example. The =E21 is representing the Row this specific cell is on, so we need to keep that there but the next part of the value says +$I$8.
You need to remove this so the cell simply reads =E21 if you were in the Squat field. This value +$I$8 if it is in the field, will add on 5 kg of weight for Deadlift or 2.5 kg for the other exercises. If you look up at the very top of the Calculator, you can see the area that says "kg Increase", well whatever is set in this appropriate field for each exercise will reflect how much weight the +$I$8 code should be entering in each field.
Just remove +$I$8 from the address bar and press enter and the cell you have selected will not add on the weight it represents. It's pretty simple yes? Obviously we don't want to do this for every cell because you will be doing the same weight forever. Only ever change the Wednesday and Friday Sessions! If you screw with Monday, you will not only ruin the code but you will not progress as no weight will ever be added for the beginning of each week lol
- A quick note because Deadlift has a different weight increase value, the code will be different but very similar, it will be +$I$10. That is what you need to remove for Deadlift! You should have by now figured that out anyway, but just in case
If you are still confused then please burn your computer, or PM me
Good luck everybody, I hope you enjoy it
- The FIXED file is attached below, it's a zip file so remember to extract it
