Update 14.10.2015: Greg Everett asked me to take down the sheets.
For other Program Spreadsheets check out the ATG Spreadsheet Category.
Thanks to reader Anton who took the time to create this spreadsheet of a 4 week weightlifting program.
This is the 4 week “Quick & Classic” block from the Catalyst Athletics Book of Programs (Ebook $9.95).
(If you have similar spreadsheets of your program, please share them in the comments.)
From the description
This is a quick 4-week block that focuses on the Snatch and Clean & Jerk and goes for maxes on the last Saturday. Plenty of work on the classic lifts, but still doing pulls, powers and hang lifts as well.
Download
Not available anymore.
Features
- works with kg or pounds
- enter your maxes in the ‘Variables* coloumn (scroll to the right) and it calculates your weights
- in the ‘Round to’ cell you can specify the next biggest multiple to which the percentages will be rounded to; for example 2.5 means weights will be rounded to the next biggest multiple of 2.5kg – so 71.82245kg will round to 72.5kg
- metcons / extra core work have been left out
Can someone aware me why a weightlifter would include metabolic conditioning in their workouts?
The goal of metcon is to increase the transport of blood to working muscles, and to condition the muscles to be more efficient by improving the way they get fuel (metabolic pathways)
they don’t. this sheet is by everett and he also sells this to the crossfit guys, who often have a hard time staying off the metcon circles and the like. he advocates no metcon for lifters as far as i know hence it’s missing here.
I think that there are far to many reps in the pulls at to heavy weights! Doubles or Max tripples at 100% and no more than doubles over 100% IMO…
I wouldn’t say so. I’d argue that most people can lift a lot more off the floor with good form than they can clean…especially those who are fairly new to the sport and haven’t mastered the technique.
You don’t need to do especially high pulls, but in my experience pulls help incredibly. Doing heavier pulls, for me, always made my max cleans feel a bit lighter and faster and gave me more confidence.
The volume seems so low 😮 I’m going to try a few of these workouts and see how I like it.
I modified it to make it more user-friendly. Get it and copy it to your G-account: http://goo.gl/bsaF3
One thing I was not sure was “5×[email protected]”. I took it to being 1 set of 5 reps at 80%. The other one was “80×2”. I took that as being one set of 2 reps at 80%. If that’s wrong, let me know and I’ll clean up those entries.
I already filled in the entire program using my numbers. Just change 1-RM values to yours. DO NOT, I repeat DO NOT change the cells named “Load”. They do the main computation that others rely upon. The “Plates” cells also do their own computations (more on that later). So, don’t change the “Plates” formulas. The loads are rounded to the nearest 5-pound multiple.
There is a “Chain” column where one can enter the weight of the chains (total #s) you intend to use (if any). If you do enter it, the spreadsheet re-computes the plates’ values for you. That’s the reason why the “plates” cells were created.
The spreadsheet can be used for any program. All you need to enter is 1-RM, %, Lift name, Set and Rep values.
Later,
You put in some serious work there!
For clarification: 5×[email protected] would mean 5 sets 1 rep at 80kg
OK. I made the changes per your observation. It should be correct now.
It didn’t take long to do it. I had built a spreadsheet for my own program awhile back and I just entered the lift names and rep schemes. Hope this helps.
Later,
Bit confused about the layout… Sets of 5 for snatches on day 1? Isn’t that a little high?
Hello Gregor, Do you know what cycle I should start if I am just starting out Oly Lifting? Should it be something like 5/ 3 /1 or Wendler, in which you start really light and gradually move up over a few months or If I should test my 1 RM for each lift and choose a program and lift off of my percentages?
-I would appreciate some feedback thanks.
Hi Max, I won’t give you coaching advice as I am not a coach.
However there are things that seem to be universally accepted as good guidelines.
As a beginner, percentages are not relevant you.
Get a coach. At the very least for the first couple of training sessions.
Focus on technique to minimize errors that will limit your potential in the long run.
Keep doing squats and pulls.
There are no coaches near me that I know of. Oh and you mentioned pulls, you mean by dead lift or clean/ snatch pulls?
-Thanks for the information and advice.
I have noticed some exercises have “Weight x Reps x Sets” while it looks like other have “Reps x Sets @ Weight”
But, for example in Week 1 Monday, it reads as if it would be 5 reps for 3 sets with the snatch. Forgive my ignorance, but doesn’t 5 reps seem a bit high? Should i interpret those with the @ symbol to mean “Sets x Reps @ Weight”?
Thanks for the help!
The latter. “Sets x Reps @ Weight”
Unless the weight is in front it is Sets x Reps.
With weight in front its Weight x Reps x Sets
thank you so much!
i really appreciate the prompt reply