Wow! This is a great tool and took a lot of time to create, much appreciated and great work!
Thanks a ton!
Hi:
For those who are still soaking up information, you might be interested in a file I created. It’s a list of article dates that you can enter into the spreadsheet to show you when Chad posted his write-ups, just for historical purposes. I’ve reproduced the file I created in an abbreviated form below, so you can copy dates into Sterno’s original spreadsheet if you wish. I have the file in excel format, but don’t know how to upload it here, sorry. PM me with an email address and I’ll send you my excel version if you want (no pdf option, sorry).
I also added a link to Chad’s GPP workout, being as that’s now my non-workout day “light exercise” (I think Chad’s a sadist - I about died during my second set of lunges yesterday. I am almost scared of what he might consider intense). One of the articles has a 2001 post date, which I cannot see as being correct, but I noted it anyway.
I also took the liberty of adding a link to what I believe is the “Next Big Three” article (this is coincidentally the article with the iffy posting date).
I’ve spent hours reading these articles - they are addictive. My hats-off to Sterno for a very useful document, and of course to Chad for posting the articles.
THANKS guys! 
Regards,
WiZlon
Text version (shows program name and date only):
ABBH I 16-Jan-03
ABBH II 1-Apr-04
SFM 10-Aug-04
SOB 10-Feb-05
TTT 14-Jul-04
HH 8-Mar-05
WM 20-Dec-04
TBT 11-Oct-04
PFM 19-May-05
QD 1-Jan-04
SC 16-Apr-04
BBB 24-Oct-03
NB3 13-Dec-01
OSC 20-Feb-03
ART 18-Jul-05
LFGB 6-Dec-04
GPP 21-Jun-04
Now the minor updates:
NB3 link info:
NB3 13-Dec-01* http://www.t-nation.com/readTopic.do?id=459914
(* Article date is as shown on T-Nation posting, believed to have been posted during 2004)
GPP information and link:
GPP 21-Jun-04 http://www.t-nation.com/readTopic.do?id=468125
how long should each different cycle be performed? month? 8 weeks?
Holy shnikes. THANK YOU THANK YOU THANK YOU!!!
The only thing missing now is the Primed for Muscle and Lift Fast, Get Big programs.
[quote]oboffill wrote:
The only thing missing now is the Primed for Muscle and Lift Fast, Get Big programs. [/quote]
It’s in there…
Many thanks! This will really clean up my workout log!
Crowbar
Thank you Sterno. Very good job
[quote]digger175 wrote:
oboffill wrote:
The only thing missing now is the Primed for Muscle and Lift Fast, Get Big programs.
It’s in there…
http://216.17.22.84/uploads/CW_Programs.zip
[/quote]
Many thanks, digger!
very cool thing to do sterno.
I’ve updated the master spreadsheet / PDF with WilZlon’s addition of the GPP ASAP program and dates on the periodization page.
You can download at: http://216.17.22.84/uploads/CW_Programs.zip
or you can PM me.
Thanks,
Sterno
Are the rest periods for the Waterbury Method accurate? I’ve always thought that there was 60 seconds of rest after each set and that the antagonistic sets were not supersets per se? Thanks.
I’ve updated the master spreadsheet / PDF with a template for CW’s Perfect 10 Training program.
You can download at: http://216.17.22.84/uploads/CW_Programs.zip
or you can PM me with an email address.
Thanks,
Sterno
I’d love the Adobe format.
[quote]thy wrote:
Are the rest periods for the Waterbury Method accurate? I’ve always thought that there was 60 seconds of rest after each set and that the antagonistic sets were not supersets per se? Thanks.[/quote]
The general consensus seems to be that since he says “between exercise pairings” versus “60 seconds between sets” he means no rest after the first excersize and 60 seconds after the second.
Sterno
Thanks sterno…great job! This is invaluable.
Sterno,
Thanks for putting all this together. Makes my life much easier.
Is the suggested order of programs something you came up with or is it what CW recommends?
Thanks again,
Djwlfpack
[quote]Djwlfpack wrote:
Sterno,
Thanks for putting all this together. Makes my life much easier.
Is the suggested order of programs something you came up with or is it what CW recommends?
Thanks again,
Djwlfpack[/quote]
Nevermind. I found the answer in the first post. Thanks.
I did some reading and found this reply from Chad in the discussion thread after the Waterbury Method article:
"The rest periods are prescribed at the beginning of each workout. Your confusion probably arises from the term “superset.” Usually, trainees equate supersets with no rest between sets, but that’s not how I, or Tudor Bompa, define such a method. For instance, on Day 1 you’ll rest 70s between the 10 x 3 method with squats. Then, the supersets will utilize a 60s rest period between each exercise:
A1, rest 60s, A2, rest 60s, A1, etc"
[quote]sterno wrote:
thy wrote:
Are the rest periods for the Waterbury Method accurate? I’ve always thought that there was 60 seconds of rest after each set and that the antagonistic sets were not supersets per se? Thanks.
The general consensus seems to be that since he says “between exercise pairings” versus “60 seconds between sets” he means no rest after the first excersize and 60 seconds after the second.
Sterno[/quote]