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Home » spreadsheet » 4 Week “Quick & Classic” Weightlifting Program Spreadsheet

4 Week “Quick & Classic” Weightlifting Program Spreadsheet

December 25, 2012 By Gregor Winter

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

Filed Under: spreadsheet, weightlifting

About Gregor Winter

Hi, I run ATG.

Follow me on instagram @gregorwinter (and ATG @atginsta).

Comments

  1. DaTruth1 says

    December 26, 2012 at 00:41

    Can someone aware me why a weightlifter would include metabolic conditioning in their workouts?

    • Bradford T Duncan says

      December 26, 2012 at 02:57

      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)

    • kecks says

      December 26, 2012 at 11:51

      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.

  2. Emil says

    December 26, 2012 at 10:22

    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…

    • Jack says

      December 26, 2012 at 14:05

      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.

  3. Roberto Rosario says

    December 26, 2012 at 23:24

    The volume seems so low 😮 I’m going to try a few of these workouts and see how I like it.

  4. Antonio Carballo says

    December 28, 2012 at 06:44

    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 “5×1@80”. 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,

    • GregorATG says

      December 28, 2012 at 16:01

      You put in some serious work there!

      For clarification: 5×1@80 would mean 5 sets 1 rep at 80kg

      • Antonio Carballo says

        December 28, 2012 at 17:43

        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,

        • Adrian says

          November 22, 2013 at 11:31

          Bit confused about the layout… Sets of 5 for snatches on day 1? Isn’t that a little high?

  5. Max says

    February 3, 2015 at 03:57

    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.

    • Gregor says

      February 3, 2015 at 09:58

      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.

      • Max says

        February 4, 2015 at 07:29

        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.

  6. Sean says

    March 4, 2015 at 20:11

    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!

    • Gregor says

      March 5, 2015 at 00:28

      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

      • Sean says

        March 5, 2015 at 05:13

        thank you so much!

        i really appreciate the prompt reply

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