barnymoore
New Member
- Joined
- Jan 19, 2023
- Messages
- 2
- Office Version
- 2019
- Platform
- MacOS
Hi all,
Explanation - I have created groups in {NAME MANAGER}. The x axis (ProgramNames) and the table of content called (ProgramInfo). I have entered these into a formula on the graph so when I enter a Program Name into the 'SetSystem' column the corresponding row will change depending on the program I want.
Problem - Sometimes this works and the correct data shows, sometimes the data from another program shows and sometimes the graph does not change.
Solution - I'm wondering is my grouped name manager the problem? Is my graph data the problem? The size of the graph since this is a fraction of the 300 row graph that the data is extrapolated from? I want to be able to select a Setsystem program name and the row change to the exact data week on week.
An even better solution which I'm not to sure how to even explain is how would I be able to select a program name and the whole programs data transfers in rather than me going row by row? Do I have to create a group in NAME MANAGER first. Then how would I formulate that? Sorry if badly written. I'm not an excel dude but spent months and months trying to figure this stuff out?
Explanation - I have created groups in {NAME MANAGER}. The x axis (ProgramNames) and the table of content called (ProgramInfo). I have entered these into a formula on the graph so when I enter a Program Name into the 'SetSystem' column the corresponding row will change depending on the program I want.
Problem - Sometimes this works and the correct data shows, sometimes the data from another program shows and sometimes the graph does not change.
Solution - I'm wondering is my grouped name manager the problem? Is my graph data the problem? The size of the graph since this is a fraction of the 300 row graph that the data is extrapolated from? I want to be able to select a Setsystem program name and the row change to the exact data week on week.
An even better solution which I'm not to sure how to even explain is how would I be able to select a program name and the whole programs data transfers in rather than me going row by row? Do I have to create a group in NAME MANAGER first. Then how would I formulate that? Sorry if badly written. I'm not an excel dude but spent months and months trying to figure this stuff out?
2DPW (UL).xlsx | ||||||||||||||||
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B | C | D | E | F | G | H | I | J | K | L | M | N | O | |||
3 | What are your projected 1RM's for the following lifts? | |||||||||||||||
4 | Main Lifts | ESTIMATED 1RM | Reps (<12) | Test Weight | ||||||||||||
5 | 1 | Chest | Dumbbell Decline Press | 50 | 8 | 40 | ||||||||||
6 | 2 | Shoulders | Stiff Leg Deadlift | 105 | 3 | 100 | ||||||||||
7 | 3 | Chest | Dumbbell Flat Press | 120 | 7 | 100 | ||||||||||
8 | 4 | Shoulders | Standing Dumbbell Press | 137.5 | 11 | 100 | ||||||||||
9 | Day 1 (Lower) | Week 1 | Week 2 | |||||||||||||
10 | Set System | Order | Body Part | Exercise | Sets | Reps | Rest | Tempo | Weight | Sets | Reps | Rest | Tempo | Weight | ||
11 | IVYSAUR 4-4-8 (Bench) (D1, 1) | 1 | Chest | Dumbbell Decline Press | 4 | 6/ 6+ | 0 | 0 | 30 | 5 | 5/ 5+ | 0 | 0 | 27.5 | ||
12 | SHIEKO Beginner (Deadlift) (D1,1) | 4 | 12,15,15,20 | 1-2 Min | 0 | 20 | ||||||||||
13 | WENDLER 5/3/1 (D1,3) | 4 | 12,15,15,20 | 1-2 Min | 0 | 27.5 | ||||||||||
14 | WENDLER 5/3/1 (D1,4) | 4 | 12,15,15,20 | 1-2 Min | 0 | 32.5 | ||||||||||
15 | WENDLER 5/3/1 (D1,5) | 4 | 12,15,15,20 | 1-2 Min | 0 | 17.5 | ||||||||||
16 | ||||||||||||||||
17 | ||||||||||||||||
18 | 16W 2X GZCL (D1, 1) | 2 | Chest | Dumbbell Flat Press | 1 | 6RM | 2-3 Min | 1 | ||||||||
19 | WENDLER 5/3/1 (D1,2) | |||||||||||||||
20 | WENDLER 5/3/1 (D1,3) | |||||||||||||||
21 | WENDLER 5/3/1 (D1,4) | |||||||||||||||
22 | WENDLER 5/3/1 (D1,5) | |||||||||||||||
23 | ||||||||||||||||
24 | ||||||||||||||||
25 | HYPERTHROPHY (4S, 30R) | 3 | Chest | Bodyweight Push Ups | ||||||||||||
26 | HYPERTHROPHY (4S, 15,12,12,10R) | 4 | Adductors | Static Horse Stance Squat (Dumbbell) | ||||||||||||
27 | HYPERTHROPHY (4S, 12,10,10,8R) | 5 | Abductors | Banded Seat Abduction | 4 | 6/ 6+ | 0 | 0 | 0 | |||||||
28 | HYPERTHROPHY (4S, 12,10,10,8R) | 6 | Glutes | Hip Thrust Single Leg (Dumbbell) | 4 | 6/ 6+ | 0 | 0 | 0 | |||||||
29 | HYPERTHROPHY (4S, 12,10,10,8R) | 7 | BackHinge | Hex Bar Deadlift | 4 | 6/ 6+ | 0 | 0 | 0 | |||||||
30 | HYPERTHROPHY (4S, 12,10,10,8R) | 8 | 4 | 6/ 6+ | 0 | 0 | 0 | |||||||||
Program |
Cell Formulas | ||
---|---|---|
Range | Formula | |
F5:F8 | F5 | =MROUND(J5/(1.0278-(0.0278*H5)),2.5) |
D11:E11 | D11 | =D5 |
F27:F30,I18,F18,F11:F16 | F11 | =IFERROR(INDEX(ProgramInfo,MATCH($B11,ProgramNames),1),"") |
G27:G30,G18,G11:G16 | G11 | =IFERROR(INDEX(ProgramInfo,MATCH($B11,ProgramNames),2),"") |
H27:H30,H18,H11:H16 | H11 | =IFERROR(INDEX(ProgramInfo,MATCH($B11,ProgramNames),3),"") |
I27:I30,I11:I16 | I11 | =IFERROR(INDEX(ProgramInfo,MATCH($B11,ProgramNames),4),"") |
J27:J30,J11:J16 | J11 | =IFERROR(MROUND(INDEX(ProgramInfo,MATCH($B11,ProgramNames,0),5)*$J$5,2.5),"") |
K11 | K11 | =IFERROR(INDEX(ProgramInfo,MATCH($B11,ProgramNames),6),"") |
L11 | L11 | =IFERROR(INDEX(ProgramInfo,MATCH($B11,ProgramNames),7),"") |
M11 | M11 | =IFERROR(INDEX(ProgramInfo,MATCH($B11,ProgramNames),8),"") |
N11 | N11 | =IFERROR(INDEX(ProgramInfo,MATCH($B11,ProgramNames),9),"") |
O11 | O11 | =IFERROR(MROUND(INDEX(ProgramInfo,MATCH($B11,ProgramNames,0),10)*$J$5,2.5),"") |
K16,K18:K30 | K16 | =IFERROR(INDEX(SetSystemDetails,MATCH($B16,ProgramNames),6),"") |
L16,L18:L30 | L16 | =IFERROR(INDEX(SetSystemDetails,MATCH($B16,ProgramNames),7),"") |
M16,M18:M30 | M16 | =IFERROR(INDEX(SetSystemDetails,MATCH($B16,ProgramNames),8),"") |
O16,O18:O30 | O16 | =IFERROR(MROUND(INDEX(SetSystemDetails,MATCH($B16,ProgramNames),10)*$J$5,2.5),"") |
D18:E18 | D18 | =D7 |
F25 | F25 | =IFERROR(INDEX(ProgramInfo,MATCH($B25,HyperthrophyNames),1),"") |
G25,F26:J26 | G25 | =IFERROR(INDEX(ProgramInfo,MATCH($B25,HyperthrophyNames),2),"") |
H25 | H25 | =IFERROR(INDEX(ProgramInfo,MATCH($B25,HyperthrophyNames),3),"") |
I25 | I25 | =IFERROR(INDEX(ProgramInfo,MATCH($B25,HyperthrophyNames),4),"") |
J25 | J25 | =IFERROR(INDEX(ProgramInfo,MATCH($B25,HyperthrophyNames),5),"") |
Named Ranges | ||
---|---|---|
Name | Refers To | Cells |
ProgramInfo | ='Primary Set System'!$C$3:$CD$291 | F25:J30, F11:J16, F18:I18, K11:O11 |
ProgramNames | ='Primary Set System'!$A$3:$A$291 | K18:M30, O18:O30, F27:J30, F11:J16, F18:I18, K16:M16, K11:O11, O16 |
'Primary Set System'!WENDLER_5_3_1 | ='Primary Set System'!$A$48:$V$52 | K18:M30, O18:O30, F27:J30, F11:J16, F18:I18, K16:M16, K11:O11, O16 |
Cells with Data Validation | ||
---|---|---|
Cell | Allow | Criteria |
B11:B30 | List | =ProgramNames |
N16 | List | =Tempo |
N18:N30 | List | =Tempo |
D25:D30 | List | ='Exercise List'!$A$2:$A$16 |
E25:E30 | List | =INDIRECT($D25) |
D5:D8 | List | ='Exercise List'!$A$2:$A$16 |
E5:E8 | List | =INDIRECT($D5) |
2DPW (UL).xlsx | ||||||||||||||
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
A | B | C | D | E | F | G | H | I | J | K | L | |||
1 | W1 | W2 | ||||||||||||
2 | Days | Sets | Reps | Rest | Tempo | Weight | Sets | Reps | Rest | Tempo | Weight | |||
3 | 16W 2X GZCL (D1, 1) | 1 | 1 | 6RM | 2-3 Min | 80.0% | 1 | 6RM | 2-3 Min | 85.0% | ||||
4 | 16W 2X GZCL (D1, 2) | 6 | 1 | 1 Min | 80.0% | 6 | 1 | 1 Min | 80.0% | |||||
5 | 16W 2X GZCL (D2, 1) | 2 | 1 | 10RM | 2-3 Min | 70.0% | 1 | 10RM | 2-3 Min | 75.0% | ||||
6 | 16W 2X GZCL (D2, 2) | 4 | 5 | 2-3 Min | 70.0% | 4 | 5 | 2-3 Min | 75.0% | |||||
7 | ||||||||||||||
8 | IVYSAUR 4-4-8 (Bench) (D1, 1) | 1 | 4 | 4 | 2-3 Min | 72.5% | 4 | 8 | 2-3 Min | 70.0% | ||||
9 | IVYSAUR 4-4-8 (Bench) (D2, 1) | 2 | 4 | 8 | 2-3 Min | 65.0% | 4 | 4 | 2-3 Min | 77.5% | ||||
10 | IVYSAUR 4-4-8 (Bench) (D3, 1) | 3 | 3 | 4+1 | 2-3 Min | 72.5% | 4 | 8 | 2-3 Min | 70.0% | ||||
11 | IVYSAUR 4-4-8 (Squat) (D1, 1) | 1 | 4 | 8 | 2-3 Min | 65.0% | 4 | 8 | 2-3 Min | 72.5% | ||||
12 | IVYSAUR 4-4-8 (Squat) (D1, 2) | 2 | 3 | 4+1 | 2-3 Min | 72.5% | ||||||||
13 | IVYSAUR 4-4-8 (Deadlift) (D1, 1) | 1 | 4 | 4 | 2-3 Min | 72.5% | 4 | 8 | 2-3 Min | 72.5% | ||||
14 | IVYSAUR 4-4-8 (Deadlift) (D2, 1) | 2 | 2-3 Min | 3 | 4+1 | 2-3 Min | 75.0% | |||||||
15 | IVYSAUR 4-4-8 (OHP) (D1, 1) | 1 | 4 | 8 | 2-3 Min | 65.0% | 4 | 4 | 2-3 Min | 75.0% | ||||
16 | IVYSAUR 4-4-8 (OHP) (D2, 1) | 2 | 4 | 4 | 2-3 Min | 72.5% | 4 | 8 | 2-3 Min | 76.5% | ||||
17 | IVYSAUR 4-4-8 (OHP) (D3, 1) | 3 | 4 | 8 | 2-3 Min | 65.0% | 3 | 4+1 | 2-3 Min | 75.0% | ||||
18 | ||||||||||||||
19 | SHIEKO Beginner (Squat) (D1, 1) | 1 | 1 | 5 | 1-2 Min | 50.0% | 1 | 5 | 1-2 Min | 50.0% | ||||
20 | SHIEKO Beginner (Squat) (D1, 2) | 1 | 5 | 2-3 Min | 60.0% | 1 | 4 | 1-2 Min | 60.0% | |||||
21 | SHIEKO Beginner (Squat) (D1, 3) | 4 | 4 | 2-3 Min | 70.0% | 1 | 3 | 2-3 Min | 70.0% | |||||
22 | SHIEKO Beginner (Squat) (D1, 4) | 2-3 Min | 4 | 2 | 2-3 Min | 80.0% | ||||||||
23 | SHIEKO Beginner (Squat) (D2, 1) | 2 | 1 | 5 | 1-2 Min | 50.0% | 1 | 5 | 1-2 Min | 50.0% | ||||
24 | SHIEKO Beginner (Squat) (D2, 2) | 1 | 4 | 2-3 Min | 60.0% | 1 | 5 | 1-2 Min | 60.0% | |||||
25 | SHIEKO Beginner (Squat) (D2, 3) | 1 | 3 | 2-3 Min | 70.0% | 4 | 4 | 2-3 Min | 70.0% | |||||
26 | SHIEKO Beginner (Squat) (D2, 4) | 4 | 3 | 2-3 Min | 75.0% | |||||||||
27 | SHIEKO Beginner (Bench) (D1,1) | 1 | 1 | 4 | 1-2 Min | 50.0% | 1 | 3 | 1-2 Min | 50.0% | ||||
28 | SHIEKO Beginner (Bench) (D1,2) | 1 | 4 | 2-3 Min | 60.0% | 1 | 3 | 1-2 Min | 60.0% | |||||
29 | SHIEKO Beginner (Bench) (D1,3) | 1 | 3 | 2-3 Min | 70.0% | 1 | 3 | 2-3 Min | 70.0% | |||||
30 | SHIEKO Beginner (Bench) (D1,4) | 4 | 3 | 2-3 Min | 75.0% | 4 | 2 | 2-3 Min | 75.0% | |||||
31 | SHIEKO Beginner (Bench) (D2,1) | 2 | 1 | 5 | 1-2 Min | 50.0% | 1 | 6 | 1-2 Min | 50.0% | ||||
32 | SHIEKO Beginner (Bench) (D2,2) | 1 | 4 | 1-2 Min | 60.0% | 1 | 6 | 1-2 Min | 60.0% | |||||
33 | SHIEKO Beginner (Bench) (D2,3) | 1 | 3 | 2-3 Min | 70.0% | 4 | 6 | 2-3 Min | 65.0% | |||||
34 | SHIEKO Beginner (Bench) (D2,4) | 4 | 2 | 2-3 Min | 80.0% | |||||||||
35 | SHIEKO Beginner (Bench) (D2,5) | 2-3 Min | ||||||||||||
36 | SHIEKO Beginner (Bench) (D3,1) | 3 | 1-2 Min | 1 | 3 | 1-2 Min | 50.0% | |||||||
37 | SHIEKO Beginner (Bench) (D3,2) | 1-2 Min | 1 | 3 | 1-2 Min | 60.0% | ||||||||
38 | SHIEKO Beginner (Bench) (D3,3) | 2-3 Min | 4 | 3 | 2-3 Min | 70.0% | ||||||||
39 | SHIEKO Beginner (Deadlift) (D1,1) | 1 | 1 | 3 | 1-2 Min | 50.0% | 1 | 3 | 1-2 Min | 50.0% | ||||
40 | SHIEKO Beginner (Deadlift) (D1,2) | 1 | 3 | 1-2 Min | 60.0% | 1 | 3 | 1-2 Min | 60.0% | |||||
41 | SHIEKO Beginner (Deadlift) (D1,3) | 1 | 3 | 2-3 Min | 70.0% | 1 | 3 | 2-3 Min | 70.0% | |||||
42 | SHIEKO Beginner (Deadlift) (D1,4) | 4 | 2 | 2-3 Min | 75.0% | 4 | 2 | 2-3 Min | 75.0% | |||||
43 | SHIEKO Beginner (Deadlift) (D2,1) | 2 | 1 | 3 | 1-2 Min | 55.0% | 1 | 4 | 1-2 Min | 55.0% | ||||
44 | SHIEKO Beginner (Deadlift) (D2,2) | 1 | 3 | 2-3 Min | 65.0% | 1 | 4 | 2-3 Min | 65.0% | |||||
45 | SHIEKO Beginner (Deadlift) (D2,3) | 1 | 3 | 2-3 Min | 75.0% | 4 | 4 | 2-3 Min | 75.0% | |||||
46 | SHIEKO Beginner (Deadlift) (D2,4) | 3 | 2 | 2-3 Min | 85.0% | |||||||||
Primary Set System |