Update 14.10.2015: Greg Everett asked me to take down the sheets.
For other Program Spreadsheets check out the ATG Spreadsheet Category.
Here is another weightlifting program spreadsheet for you.
Thanks to reader Kirt, who sent this is. He wrote:
This was one of Catalyst Athletics from last year, and possibly some of my favorite programming from them ever. 7 weeks, lots of squats and pulling. Had great gains on this. I made a spreadsheet for some lifters I am helping out, and figured it would be a waste to not share it.
Download:
- not available anymore. see reason at top
Just enter your numbers in the yellow cells and you are good to go.
More:
- 5 Week Front Squat Cycle
- 4 Week “Quick & Classic” Spreadsheet
For all the other spreadsheets check out the Spreadsheet Category on ATG.
If I’m not mistaken the catalyst programs are written with reps first then the number of sets. So 75%x3x10 would be 10 sets of 3 at 75%. The spreadsheet makes it look like it is 3 sets of 10 at 75% …
Damn of course! I didn’t catch this. Fixing it now. Thanks Tim.
No worries! Love the site, thanks for all the good info
My bad, I knew that too (about the sets x reps). However there IS an exception. On things where there is no load specified, it is actually sets x reps. It’s weird how they do that. So for SLDL it is actually 3 sets of 5 reps. Everything else is correct though.
For reference: http://www.catalystathletics.com/workouts/about.php
In that case the spreadsheet still hasn’t been updated. It says 5 sets of 3 reps. Otherwise this spreadsheet is awesome!
Awesome though i noticed a few errors (well one that’s repeated), the power clean working weights are taken off the power snatch 1rm rather than the power clean 1rm
Thanks Stuart. I only found one such occurrence which is now fixed.
If you find anything else, let me know.
Found another flaw! Week 3 Day 1. Snatch pull weight/percentage is too high. It’s supramaximal to the snatch max. Goes from 0,9 -> 0,93 -> 1,06 -> 0,98 -> 1,0. I’m guessing that 1,06 should be 0,96? Seems like the logical progression.
Nope, the spreadsheet is correct. I just checked it again.
You can revisit the program (not sure if that is a permalink): http://www.catalystathletics.com/workouts/index.php?start=390