Spreadsheets

Spreadsheets for various Popular Powerlifting & Weightlifting Programs and Calculators.

Such as the Smolov Squat Routine, Russian Squat Routine and many more.

Oleksiy Torokhtiy Online Program Spreadsheet

January 9, 2016 By Gregor Winter

Oleksiy Torokhtiy does another round of online training. This time he even provides the spreadsheet himself! Download: Link to Google Docs (go to ‘File’ – Make a Copy’ or ‘Download as’) Explanation Video with English Subtitles

Oleksiy Torokhtiy Training Program Spreadsheet Weeks 12 & 13 Added

September 14, 2015 By Gregor Winter

Meanwhile in Ukraine … Oleksiy Torokhtiy started to post weekly training plans. Update 09.01.2016: Next Round of his Online Training with New Spreadsheet. Update 14.09.2015: Week 12 and 13 added (v13.2). Watch the video below for an explanation. Basically it’s a percentage based program with 3 mandatory days, and 3 more days for the serious […]

Catalyst Athletics Weightlifting Program Spreadsheets

March 26, 2015 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.

Weightlifting Efficiency Matrix

October 20, 2014 By Gregor Winter

This thing is based on the previously mentioned calculator from the Queensland weightlifting Association. Download: xlsx or open in Google Sheets (File – Make a Copy) Chose your weight class from the drop down.Type in your actual numbers in the green column, it will tell you what you’re supposed to be at, and at what % of […]

13 Week Double Day Squats Weightlifting Program Spreadsheet

September 9, 2014 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. So I heard some of you masochists enjoy double day training. Reader Joe turned the 13 Week Double Day Squats Program from Catalyst Athletics into a handy spreadsheet.

Ilya Ilyin 2014 Progress Tracker Spreadsheet

August 29, 2014 By Gregor Winter

Let’s stalk track Ilya Ilyin’s progress during his 2014 build up. A while ago I had the idea to keep track of Ilya’s progress. So for each of his videos I started to enter the biggest lifts into a spreadsheet. This thing will be updated along the way. Download: Link to the spreadsheet. Go to File […]

7 Week Squat Emphasis Spreadsheet

January 31, 2014 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. 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 […]

The “Big” Texas Method aka Cowboy Method Squat Program Spreadsheet

November 26, 2013 By Gregor Winter

Attention: If you are looking for a Spreadsheet for the Original Texas Method, click here. Download: Link to Google Docs choose File – ‘Make a Copy’ or ‘Download as’ (xlsx for excel for example) So I was thinking ‘What to do after 13 weeks of Smolov?’ (get your Smolov Squat Program Spreadsheet here).

Russian Squat Routine Spreadsheet Calculator Update Masters Routine Added

November 6, 2013 By Gregor Winter

Many of you probably ran the Russian Squat Routine before. Reader Soiren informed me that there is also version which includes programming for Bench and Deadlift. Update: I included another sheet that generates the “Masters” version of the Russian Squat Routine. Download: Link to Google Docs choose File – ‘Make a Copy’ or ‘Download as’ (xlsx […]