{"text_format":"1","workbook":"xlsx","n_sheets":5,"sheets":["READ THIS - DESTRUCTIONS","Assistance Work","Weeks 1-4 (Single Factor)","Weeks 5-9 (Single Factor)","Tonnage Calc (do not change)"],"not_rendered":{"charts":0,"images":1,"macros":0,"external_links":0,"defined_names":6,"comments":0,"pivot_tables":0},"unopened":[],"bounds":{"document_bytes":16777216,"sheet_cells":100000,"rows_first":2000,"rows_last":500,"rows_between":2000,"halvings":0,"cell_chars":16384,"cell_head_chars":4096},"cells_cut":0,"cells_raw":0,"read":"whole","date_system":"1900"}

{"sheet":"READ THIS - DESTRUCTIONS","index":0,"n_rows":1048576,"n_cols":16383,"rows_kept":4500,"cut":true,"hidden":false,"merged":[[14,0,14,8],[13,0,13,8],[1048575,16382,1048575,16383],[0,0,0,8],[3,0,3,3],[3,5,3,8],[52,0,52,3],[52,5,52,8],[4,3,4,5],[6,0,6,8],[7,0,7,8],[17,0,17,2],[12,0,12,8],[5,0,5,8],[8,0,8,8],[9,0,10,8],[11,0,11,8]],"bounds":{"rows_first":2000,"rows_last":500,"rows_between":2000,"halvings":0}}
["BILL STARR 5x5"]
[null,null,null,null,"A Base Version for Novice to Intermediate Lifters"]
[null,null,null,null,"Linear Pre-Periodization by MadCow"]
["Click Here for Table of Contents",null,null,null,null,"Violent Zen™ Version 0.5"]
[null,null,null,"www.ViolentZen.com"]
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[">>>> Click Here to watch the UPDATED Version 0.5 Video Instructions"]
["Click Here to watch the ORIGINAL video instructions <<<<"]
[">>>> Click Here to GET NOTIFIED when/if this spreadsheet is Updated"]
["Introduction:"]
[]
["Link to Program Description from MadCow"]
[]
["This program is a template designed to match the program description linked above."]
["It is not intended as a stand-alone, this is all just some raw estimation that would give a general trainee"]
["with a few years of experience a look at how the weights might be arranged.  In reality he will"]
["be estimating and resestimating as he runs through the program to peak everything at the right time."]
["Obviously, given that this is all very general, someone who does this program even once will be able to set"]
["themseleves up much better in the future using even very limited experience, their brain, and a pencil rather"]
["than hoping all the assumptions I made here actually work for them.  Hopefully that's clear."]
[]
["I will also note that this is not a 9 week program, you continue making increases for as long as you are"]
["able to.  If you read the Program Description, you already know that.  I only included 9 weeks to make this simple"]
["and compact.  It's meant to sketch out the program and clarify the progression and is not meant"]
["as a substitute for 5 minutes of reading.  If you are investing yourself in this program over a series of weeks and"]
["care about your progress, it likely makes sense to read the damn description and make sure you have it right."]
[]
["Instructions:"]
[]
["Only change yellow cells.  Do not alter the Tonnage Calc worksheet."]
[]
["Test Weight and Reps Achieved is to help you calculate your single rep max and 5 rep max."]
["These estimats are more accurate with lower rep tests and lifters who train using lower reps"]
["i.e. testing with a set of 12 and a lifter who is typically used to 10-15 reps is going to decrease accuracy."]
[]
["Set Interval is the percent change between sets based on the top set of the day for a given exercise."]
["The lower this value the less space between sets (i.e. higher workload and more density) the greater"]
["the possibility of fatiguing too soon and limiting progress (i.e. fewer weeks of progression or too weak for high performance on top sets)"]
[]
["Tonnage is calculated based on core lifts, it is the combined sum of volume and intensity (%1RM).  Basically a proxy for workload."]
["i.e. Weight Used X Reps = Tonnage.  The cutoff is to make the calculation more relevant and not count light sets"]
["towards the total since the impact from very light work is not going to be significant (this is common in practice)"]
[]
["Obviously most people will need to round the weights.  If you want to train by percents and be more precise with weight"]
["selection than 5lbs incriments (i.e. two 2.5lbs plates), maybe look into microplates or even this really innovative/inexpensive"]
["microchain solution.  Unfortunately, this is more a problem for weaker/newer lifters as a given % of a small lift is inherently smaller."]
["Microloading and Fractional Plates Info from MadCow",null,null,null,null,"Cheap Microloading Technique from Violent Zen™"]
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Violent Zen™ LLC"]

{"sheet":"Assistance Work","index":1,"n_rows":40,"n_cols":1,"rows_kept":40,"cut":false,"hidden":false,"merged":[]}
["--- Lower ---"]
["Front Squat"]
["GM (Standing)"]
["GM (Dead)"]
["GM (Seated)"]
["Dbell Lunges"]
["Barbell Lunges"]
["Leg Curl"]
["Leg Ext"]
["Hip Thrusts"]
["Farmer Walk"]
["Back Extension"]
["Romanian Deads"]
["Stiff Leg Deads"]
["Glute Ham Raise"]
["Reverse Hyper"]
["Hip Thrusts"]
["Farmer Walk"]
[]
[]
[]
[]
[]
["--- Upper ---"]
["Incline Bench"]
["Dbell Inc Bench"]
["Cable Flyes"]
["Dbell Flyes"]
["Wide Dips"]
["Close Grip Bench"]
["Wide Upright Row"]
["Face Pulls"]
["Shrugs"]
["Overhand BB Curl"]
["Hammer Curl"]
["EZ Bar Curl"]
["JM Press"]
["French Press"]
["Skull Crushers"]
["Close Grip Dips"]

{"sheet":"Weeks 1-4 (Single Factor)","index":2,"n_rows":72,"n_cols":10,"rows_kept":72,"cut":false,"hidden":false,"merged":[[63,9,63,10],[64,5,64,6],[64,7,64,8],[64,9,64,10],[65,9,65,10],[63,5,63,6],[63,7,63,8],[65,5,65,6],[65,7,65,8],[66,9,66,10],[71,9,71,10],[69,9,69,10],[69,7,69,8],[70,9,70,10],[68,7,68,8],[68,9,68,10],[67,7,67,8],[67,9,67,10],[71,3,71,4],[71,5,71,6],[71,7,71,8],[65,3,65,4],[63,3,63,4],[68,3,68,4],[69,5,69,6],[69,3,69,4],[70,3,70,4],[70,5,70,6],[70,7,70,8],[66,7,66,8],[68,5,68,6],[67,5,67,6],[66,5,66,6],[64,0,67,1],[42,0,61,0],[66,3,66,4],[64,3,64,4],[67,3,67,4],[0,7,0,10],[0,0,0,6],[68,0,71,1],[54,1,59,1],[2,6,2,7],[4,6,4,7],[31,1,34,1],[35,1,38,1],[42,1,47,1],[48,1,53,1],[9,0,25,0],[27,0,40,0],[9,1,13,1],[14,1,18,1],[19,1,23,1],[27,1,30,1],[3,9,6,10],[8,3,8,4],[8,5,8,6],[8,7,8,8],[8,9,8,10]]}
["Bill Starr Intermediate 5x5 (Madcow Version) - No Rounding",null,null,null,null,null,null,"www.ViolentZen.com"]
[null,"Test Weight","Reps (<12)","1RM","5RM"]
["Squat",315,5,{"$f":"(B3)/(1.0278-(0.0278*C3))","v":354.4104410441044},{"$f":"D3*(1.0278-(0.0278*5))","v":315},null,"Set Interval",null,0.125,"Usually 10-15%"]
["Bench",225,5,{"$f":"(B4)/(1.0278-(0.0278*C4))","v":253.15031503150314},{"$f":"D4*(1.0278-(0.0278*5))","v":225},null,null,null,null,"Given % of Single Rep Max for Inclusion in Relevant Tonnage"]
["Row",205,5,{"$f":"(B5)/(1.0278-(0.0278*C5))","v":230.64806480648065},{"$f":"D5*(1.0278-(0.0278*5))","v":205},null,"Tonnage Cutoff",null,0.6]
["Dead",315,5,{"$f":"(B6)/(1.0278-(0.0278*C6))","v":354.4104410441044},{"$f":"D6*(1.0278-(0.0278*5))","v":315}]
["Incline",185,5,{"$f":"(B7)/(1.0278-(0.0278*C7))","v":208.14581458145813},{"$f":"D7*(1.0278-(0.0278*5))","v":185}]
[]
["Day","Exercise","Reps","Wk 1",null,"Wk 2",null,"Wk 3",null,"Wk 4"]
["Monday","Squat",5,{"$f":"D$14*(1-4*$I$3)","v":145.98035156249998},null,{"$f":"F$14*(1-4*$I$3)","v":149.72343749999999},null,{"$f":"H$14*(1-4*$I$3)","v":153.5625},null,{"$f":"J$14*(1-4*$I$3)","v":157.5}]
[null,null,5,{"$f":"D$14*(1-3*$I$3)","v":182.47543945312498},null,{"$f":"F$14*(1-3*$I$3)","v":187.154296875},null,{"$f":"H$14*(1-3*$I$3)","v":191.953125},null,{"$f":"J$14*(1-3*$I$3)","v":196.875}]
[null,null,5,{"$f":"D$14*(1-2*$I$3)","v":218.97052734374995},null,{"$f":"F$14*(1-2*$I$3)","v":224.58515624999998},null,{"$f":"H$14*(1-2*$I$3)","v":230.34375},null,{"$f":"J$14*(1-2*$I$3)","v":236.25}]
[null,null,5,{"$f":"D$14*(1-$I$3)","v":255.46561523437495},null,{"$f":"F$14*(1-$I$3)","v":262.01601562499997},null,{"$f":"H$14*(1-$I$3)","v":268.734375},null,{"$f":"J$14*(1-$I$3)","v":275.625}]
[null,null,5,{"$f":"F14*0.975","v":291.96070312499995},null,{"$f":"H14*0.975","v":299.44687499999998},null,{"$f":"J14*0.975","v":307.125},null,{"$f":"E3","v":315}]
[null,"Bench",5,{"$f":"D$19*(1-4*$I$3)","v":104.2716796875},null,{"$f":"F$19*(1-4*$I$3)","v":106.9453125},null,{"$f":"H$19*(1-4*$I$3)","v":109.6875},null,{"$f":"J$19*(1-4*$I$3)","v":112.5}]
[null,null,5,{"$f":"D$19*(1-3*$I$3)","v":130.339599609375},null,{"$f":"F$19*(1-3*$I$3)","v":133.681640625},null,{"$f":"H$19*(1-3*$I$3)","v":137.109375},null,{"$f":"J$19*(1-3*$I$3)","v":140.625}]
[null,null,5,{"$f":"D$19*(1-2*$I$3)","v":156.40751953124999},null,{"$f":"F$19*(1-2*$I$3)","v":160.41796875},null,{"$f":"H$19*(1-2*$I$3)","v":164.53125},null,{"$f":"J$19*(1-2*$I$3)","v":168.75}]
[null,null,5,{"$f":"D$19*(1-$I$3)","v":182.47543945312501},null,{"$f":"F$19*(1-$I$3)","v":187.154296875},null,{"$f":"H$19*(1-$I$3)","v":191.953125},null,{"$f":"J$19*(1-$I$3)","v":196.875}]
[null,null,5,{"$f":"F19*0.975","v":208.54335937499999},null,{"$f":"H19*0.975","v":213.890625},null,{"$f":"J19*0.975","v":219.375},null,{"$f":"E4","v":225}]
[null,"Bent Rows",5,{"$f":"D$24*(1-4*$I$3)","v":95.003085937499989},null,{"$f":"F$24*(1-4*$I$3)","v":97.439062499999991},null,{"$f":"H$24*(1-4*$I$3)","v":99.9375},null,{"$f":"J$24*(1-4*$I$3)","v":102.5}]
[null,null,5,{"$f":"D$24*(1-3*$I$3)","v":118.75385742187498},null,{"$f":"F$24*(1-3*$I$3)","v":121.79882812499999},null,{"$f":"H$24*(1-3*$I$3)","v":124.921875},null,{"$f":"J$24*(1-3*$I$3)","v":128.125}]
[null,null,5,{"$f":"D$24*(1-2*$I$3)","v":142.50462890624999},null,{"$f":"F$24*(1-2*$I$3)","v":146.15859374999999},null,{"$f":"H$24*(1-2*$I$3)","v":149.90625},null,{"$f":"J$24*(1-2*$I$3)","v":153.75}]
[null,null,5,{"$f":"D$24*(1-$I$3)","v":166.25540039062497},null,{"$f":"F$24*(1-$I$3)","v":170.51835937499999},null,{"$f":"H$24*(1-$I$3)","v":174.890625},null,{"$f":"J$24*(1-$I$3)","v":179.375}]
[null,null,5,{"$f":"F24*0.975","v":190.00617187499998},null,{"$f":"H24*0.975","v":194.87812499999998},null,{"$f":"J24*0.975","v":199.875},null,{"$f":"E5","v":205}]
[null,"Assistance","3x8"]
[null,"Assistance","3x8"]
[]
["Wednesday","Squat",5,{"$f":"D10","v":145.98035156249998},null,149.72343749999999,null,153.5625,null,157.5]
[null,null,5,182.47543945312498,null,187.154296875,null,191.953125,null,196.875]
[null,null,5,218.97052734374995,null,224.58515624999998,null,230.34375,null,236.25]
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[null,"Incline Bench",5,{"$f":"D$35*(1-3*$I$3)","v":107.16811523437499},null,{"$f":"F$35*(1-3*$I$3)","v":109.916015625},null,{"$f":"H$35*(1-3*$I$3)","v":112.734375},null,{"$f":"J$35*(1-3*$I$3)","v":115.625}]
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[]
["Tonnage:",null,null,"Wk 1",null,"Wk 2",null,"Wk 3",null,"Wk 4"]
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["www.ViolentZen.com"]
["NOTICE  >>>",null,"INPUTS ARE TAKEN FROM TAB \"Weeks 1-4 (Single Factor)"]
[null,null,"You can modify assistance work in light yellow if you want."]
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[null,null,5,{"$f":"D$34*(1-'Weeks 1-4 (Single Factor)'!$I$3)","v":282.515625},null,{"$f":"F$34*(1-'Weeks 1-4 (Single Factor)'!$I$3)","v":289.57851562499997},null,{"$f":"H$34*(1-'Weeks 1-4 (Single Factor)'!$I$3)","v":296.81797851562499},null,{"$f":"J$34*(1-'Weeks 1-4 (Single Factor)'!$I$3)","v":304.23842797851557},null,{"$f":"L$34*(1-'Weeks 1-4 (Single Factor)'!$I$3)","v":311.84438867797843}]
[null,null,5,{"$f":"'Weeks 1-4 (Single Factor)'!J39*1.025","v":322.875},null,{"$f":"D34*1.025","v":330.94687499999998},null,{"$f":"F34*1.025","v":339.22054687499997},null,{"$f":"H34*1.025","v":347.70106054687494},null,{"$f":"J34*1.025","v":356.39358706054679}]
[null,"Assistance",{"$f":"'Weeks 1-4 (Single Factor)'!C40","v":"3x8"}]
[null,"Assistance",{"$f":"'Weeks 1-4 (Single Factor)'!C41","v":"3x8"}]
[]
[{"$f":"'Weeks 1-4 (Single Factor)'!A43","v":"Friday"},"Squat",5,{"$f":"D5","v":161.4375},null,165.47343749999999,null,169.61027343749998,null,173.85053027343747,null,178.1967935302734]
[null,null,5,201.796875,null,206.841796875,null,212.01284179687497,null,217.31316284179684,null,222.74599191284176]
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[null,null,5,282.515625,null,289.57851562499997,null,296.81797851562499,null,304.23842797851557,null,311.84438867797843]
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[null,null,8,{"$f":"D40","v":242.15625},null,{"$f":"F40","v":248.21015624999998},null,{"$f":"H40","v":254.41541015624998},null,{"$f":"J40","v":260.77579541015621},null,{"$f":"L40","v":267.29519029541007}]
[null,"Bench",5,{"$f":"D10","v":115.31249999999999},null,118.19531249999997,null,121.15019531249996,null,124.17895019531245,null,127.28342395019526]
[null,null,5,144.14062499999997,null,147.74414062499997,null,151.43774414062494,null,155.22368774414056,null,159.10427993774408]
[null,null,5,172.96874999999997,null,177.29296874999994,null,181.72529296874995,null,186.26842529296869,null,190.92513592529289]
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[null,null,8,{"$f":"D46","v":172.96874999999997},null,{"$f":"F46","v":177.29296874999994},null,{"$f":"H46","v":181.72529296874995},null,{"$f":"J46","v":186.26842529296869},null,{"$f":"L46","v":190.92513592529289}]
[null,"Bent Rows",5,{"$f":"D15","v":105.06249999999999},null,107.68906249999998,null,110.38128906249997,null,113.14082128906246,null,115.96934182128901]
[null,null,5,131.32812499999997,null,134.61132812499997,null,137.97661132812496,null,141.42602661132807,null,144.96167727661125]
[null,null,5,157.59374999999997,null,161.53359374999997,null,165.57193359374997,null,169.71123193359369,null,173.95401273193352]
[null,null,5,183.85937499999997,null,188.45585937499996,null,193.16725585937496,null,197.99643725585929,null,202.94634818725575]
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[null,null,8,{"$f":"D52","v":157.59374999999997},null,{"$f":"F52","v":161.53359374999997},null,{"$f":"H52","v":165.57193359374997},null,{"$f":"J52","v":169.71123193359369},null,{"$f":"L52","v":173.95401273193352}]
[null,"Assistance",{"$f":"'Weeks 1-4 (Single Factor)'!C61","v":"3x8"}]
[null,"Assistance",{"$f":"'Weeks 1-4 (Single Factor)'!C62","v":"3x8"}]
[]
["Tonnage:",null,null,"Wk 5",null,"Wk 6",null,"Wk 7",null,"Wk 8",null,"Wk 9"]
["Core Exercise Tonnage",null,"Mon",{"$f":"SUMPRODUCT('Weeks 1-4 (Single Factor)'!$C$10:$C$24,D5:D19)","v":14317.96875},null,{"$f":"SUMPRODUCT('Weeks 1-4 (Single Factor)'!$C$10:$C$24,F5:F19)","v":14675.91796875},null,{"$f":"SUMPRODUCT('Weeks 1-4 (Single Factor)'!$C$10:$C$24,H5:H19)","v":15042.815917968746},null,{"$f":"SUMPRODUCT('Weeks 1-4 (Single Factor)'!$C$10:$C$24,J5:J19)","v":15418.886315917964},null,{"$f":"SUMPRODUCT('Weeks 1-4 (Single Factor)'!$C$10:$C$24,L5:L19)","v":15804.358473815912}]
[null,null,"Wed",{"$f":"SUMPRODUCT('Weeks 1-4 (Single Factor)'!$C$28:$C$39,D23:D34)","v":12565.859375},null,{"$f":"SUMPRODUCT('Weeks 1-4 (Single Factor)'!$C$28:$C$39,F23:F34)","v":12880.005859375},null,{"$f":"SUMPRODUCT('Weeks 1-4 (Single Factor)'!$C$28:$C$39,H23:H34)","v":13202.006005859374},null,{"$f":"SUMPRODUCT('Weeks 1-4 (Single Factor)'!$C$28:$C$39,J23:J34)","v":13532.056156005856},null,{"$f":"SUMPRODUCT('Weeks 1-4 (Single Factor)'!$C$28:$C$39,L23:L34)","v":13870.357559906002}]
[null,null,"Fri",{"$f":"SUMPRODUCT('Weeks 1-4 (Single Factor)'!$C$43:$C$60,D38:D55)","v":17429.740624999999},null,{"$f":"SUMPRODUCT('Weeks 1-4 (Single Factor)'!$C$43:$C$60,F38:F55)","v":17865.484140624998},null,{"$f":"SUMPRODUCT('Weeks 1-4 (Single Factor)'!$C$43:$C$60,H38:H55)","v":18312.121244140621},null,{"$f":"SUMPRODUCT('Weeks 1-4 (Single Factor)'!$C$43:$C$60,J38:J55)","v":18769.924275244135},null,{"$f":"SUMPRODUCT('Weeks 1-4 (Single Factor)'!$C$43:$C$60,L38:L55)","v":19239.172382125238}]
[null,null,"Weekly",{"$f":"SUM(D60:D62)","v":44313.568749999999},null,{"$f":"SUM(F60:F62)","v":45421.407968749998},null,{"$f":"SUM(H60:H62)","v":46556.94316796874},null,{"$f":"SUM(J60:J62)","v":47720.866747167951},null,{"$f":"SUM(L60:L62)","v":48913.888415847148}]
["Tonnage w/Significance Cutoff",null,"Mon",{"$f":"'Tonnage Calc (do not change)'!H73","v":10022.578125},null,{"$f":"'Tonnage Calc (do not change)'!I73","v":10273.142578125},null,{"$f":"'Tonnage Calc (do not change)'!J73","v":10529.971142578124},null,{"$f":"'Tonnage Calc (do not change)'!K73","v":10793.220421142574},null,{"$f":"'Tonnage Calc (do not change)'!L73","v":11063.05093167114}]
[null,null,"Wed",{"$f":"'Tonnage Calc (do not change)'!H74","v":9148.125},null,{"$f":"'Tonnage Calc (do not change)'!I74","v":9376.828125},null,{"$f":"'Tonnage Calc (do not change)'!J74","v":9611.2488281249989},null,{"$f":"'Tonnage Calc (do not change)'!K74","v":9851.5300488281227},null,{"$f":"'Tonnage Calc (do not change)'!L74","v":10097.818300048824}]
[null,null,"Fri",{"$f":"'Tonnage Calc (do not change)'!H75","v":13134.349999999999},null,{"$f":"'Tonnage Calc (do not change)'!I75","v":13462.70875},null,{"$f":"'Tonnage Calc (do not change)'!J75","v":13799.276468749998},null,{"$f":"'Tonnage Calc (do not change)'!K75","v":14144.258380468746},null,{"$f":"'Tonnage Calc (do not change)'!L75","v":14497.864839980461}]
[null,null,"Weekly",{"$f":"SUM(D64:D66)","v":32305.053124999999},null,{"$f":"SUM(F64:F66)","v":33112.679453124998},null,{"$f":"SUM(H64:H66)","v":33940.496439453127},null,{"$f":"SUM(J64:J66)","v":34789.008850439444},null,{"$f":"SUM(L64:L66)","v":35658.734071700426}]

{"sheet":"Tonnage Calc (do not change)","index":4,"n_rows":75,"n_cols":22,"rows_kept":75,"cut":false,"hidden":false,"merged":[]}
["NOTE: ","All this sheet does is calculate the tonnage incorporating the specified cutoff parameter on the first sheet (i.e. if <, then 0, otherwise X)"]
[null,"Don't Change or Touch Anything"]
[]
[null,{"$f":"'Weeks 1-4 (Single Factor)'!B2","v":"Test Weight"},{"$f":"'Weeks 1-4 (Single Factor)'!C2","v":"Reps (<12)"},{"$f":"'Weeks 1-4 (Single Factor)'!D2","v":"1RM"},{"$f":"'Weeks 1-4 (Single Factor)'!E2","v":"5RM"}]
[{"$f":"'Weeks 1-4 (Single Factor)'!A3","v":"Squat"},{"$f":"'Weeks 1-4 (Single Factor)'!B3","v":315},{"$f":"'Weeks 1-4 (Single Factor)'!C3","v":5},{"$f":"'Weeks 1-4 (Single Factor)'!D3","v":354.4104410441044},{"$f":"'Weeks 1-4 (Single Factor)'!E3","v":315},null,"Set Interval",{"$f":"'Weeks 1-4 (Single Factor)'!I3","v":0.125},"Generally 10-15%"]
[{"$f":"'Weeks 1-4 (Single Factor)'!A4","v":"Bench"},{"$f":"'Weeks 1-4 (Single Factor)'!B4","v":225},{"$f":"'Weeks 1-4 (Single Factor)'!C4","v":5},{"$f":"'Weeks 1-4 (Single Factor)'!D4","v":253.15031503150314},{"$f":"'Weeks 1-4 (Single Factor)'!E4","v":225},null,"Tonnage Cutoff",{"$f":"'Weeks 1-4 (Single Factor)'!I5","v":0.6},"Given % of Single Rep Max for Inclusion in Relevant Tonnage"]
[{"$f":"'Weeks 1-4 (Single Factor)'!A5","v":"Row"},{"$f":"'Weeks 1-4 (Single Factor)'!B5","v":205},{"$f":"'Weeks 1-4 (Single Factor)'!C5","v":5},{"$f":"'Weeks 1-4 (Single Factor)'!D5","v":230.64806480648065},{"$f":"'Weeks 1-4 (Single Factor)'!E5","v":205}]
[{"$f":"'Weeks 1-4 (Single Factor)'!A6","v":"Dead"},{"$f":"'Weeks 1-4 (Single Factor)'!B6","v":315},{"$f":"'Weeks 1-4 (Single Factor)'!C6","v":5},{"$f":"'Weeks 1-4 (Single Factor)'!D6","v":354.4104410441044},{"$f":"'Weeks 1-4 (Single Factor)'!E6","v":315}]
[{"$f":"'Weeks 1-4 (Single Factor)'!A7","v":"Incline"},{"$f":"'Weeks 1-4 (Single Factor)'!B7","v":185},{"$f":"'Weeks 1-4 (Single Factor)'!C7","v":5},{"$f":"'Weeks 1-4 (Single Factor)'!D7","v":208.14581458145813},{"$f":"'Weeks 1-4 (Single Factor)'!E7","v":185}]
[]
["Squat 1RM",null,"1RM",{"$f":"$D$5","v":354.4104410441044},{"$f":"$D$5","v":354.4104410441044},{"$f":"$D$5","v":354.4104410441044},{"$f":"$D$5","v":354.4104410441044},{"$f":"(H23)/(1.0278-(0.0278*5))","v":363.27070207020699},{"$f":"(I23)/(1.0278-(0.0278*5))","v":372.35246962196214},{"$f":"(J23)/(1.0278-(0.0278*5))","v":381.6612813625112},{"$f":"(K23)/(1.0278-(0.0278*5))","v":391.20281339657396},{"$f":"(L23)/(1.0278-(0.0278*5))","v":400.9828837314883}]
["Bench 1RM",null,"1RM",{"$f":"$D$6","v":253.15031503150314},{"$f":"$D$6","v":253.15031503150314},{"$f":"$D$6","v":253.15031503150314},{"$f":"$D$6","v":253.15031503150314},{"$f":"(H28)/(1.0278-(0.0278*5))","v":259.47907290729069},{"$f":"(I28)/(1.0278-(0.0278*5))","v":265.96604972997295},{"$f":"(J28)/(1.0278-(0.0278*5))","v":272.61520097322222},{"$f":"(K28)/(1.0278-(0.0278*5))","v":279.43058099755274},{"$f":"(L28)/(1.0278-(0.0278*5))","v":286.41634552249155}]
["Row 1RM",null,"1RM",{"$f":"$D$7","v":230.64806480648065},{"$f":"$D$7","v":230.64806480648065},{"$f":"$D$7","v":230.64806480648065},{"$f":"$D$7","v":230.64806480648065},{"$f":"(H33)/(1.0278-(0.0278*5))","v":236.41426642664263},{"$f":"(I33)/(1.0278-(0.0278*5))","v":242.32462308730868},{"$f":"(J33)/(1.0278-(0.0278*5))","v":248.38273866449137},{"$f":"(K33)/(1.0278-(0.0278*5))","v":254.59230713110364},{"$f":"(L33)/(1.0278-(0.0278*5))","v":260.95711480938121}]
["Incline 1RM",null,"1RM",{"$f":"$D$9","v":208.14581458145813},{"$f":"$D$9","v":208.14581458145813},{"$f":"$D$9","v":208.14581458145813},{"$f":"$D$9","v":208.14581458145813},{"$f":"(H43)/(1.0278-(0.0278*5))","v":213.34945994599457},{"$f":"(I43)/(1.0278-(0.0278*5))","v":218.68319644464441},{"$f":"(J43)/(1.0278-(0.0278*5))","v":224.1502763557605},{"$f":"(K43)/(1.0278-(0.0278*5))","v":229.75403326465451},{"$f":"(L43)/(1.0278-(0.0278*5))","v":235.49788409627087}]
["Deadlift 1RM",null,"1RM",{"$f":"$D$8","v":354.4104410441044},{"$f":"$D$8","v":354.4104410441044},{"$f":"$D$8","v":354.4104410441044},{"$f":"$D$8","v":354.4104410441044},{"$f":"(H47)/(1.0278-(0.0278*5))","v":363.27070207020699},{"$f":"(I47)/(1.0278-(0.0278*5))","v":372.35246962196214},{"$f":"(J47)/(1.0278-(0.0278*5))","v":381.6612813625112},{"$f":"(K47)/(1.0278-(0.0278*5))","v":391.20281339657396},{"$f":"(L47)/(1.0278-(0.0278*5))","v":400.9828837314883}]
[]
[]
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[null,null,"Wednesday",{"$f":"SUMPRODUCT($C$36:$C$47,N36:N47)","v":8272.2199218749993},8484.328125,8701.875,8925,9148.125,9376.828125,9611.2488281249989,9851.5300488281227,10097.818300048824]
[null,null,"Friday",{"$f":"SUMPRODUCT($C$50:$C$67,N50:N67)","v":11876.77603125},{"$f":"SUMPRODUCT($C$50:$C$67,O50:O67)","v":12181.308749999998},12493.65,12814,13134.349999999999,13462.70875,13799.276468749998,14144.258380468746,14497.864839980461]