Here is a spreadsheet for the original Smolov Squat Routine that works for kg and lbs. Update: I just added a sheet that calculates the Smolov Jr Program (choose the “Smolov Jr” bottom tab).
Spreadsheets for various Popular Powerlifting & Weightlifting Programs and Calculators.
Update 14.10.2015: Greg Everett asked me to take down the sheets. For other Program Spreadsheets check out the ATG Spreadsheet Category. It’s programming time again. Reader Nick send in this spreadsheet of a 5 week / 4 days a week weightlifting program from Greg Everett’s Catalyst Athletics. The program is called 5 Week Front Squat Emphasis Cycle. The spreadsheet […]
Redditor 09091919 made a very nice Grey Skull Linear Progression Spreadsheet. Features: calculates an 8 weeks training plan logs progress & personal records includes a reset calculator for the 4 big lifts Squat, Deadlift, Press and Bench where you can compare your last AMRAPs Works with kg and this other weird unit called lbs Download: Google Drive (File […]
It’s a new year. For those of you who are still not tracking your workouts, this is the perfect time to start. How I Do It I use a simple Spreadsheet available on Google Docs (choose ‘File’ -> ‘Make a Copy’ or ‘Download as’ to get started). Just 3 columns (see preview below). Date, Workout, Comment. Each day […]
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 […]
Redditor OVERLY_CYNICAL made a 531 spreadsheet variation that incorporates ‘Overwarm Singles’ (a.k.a. PAP – Post Activation Potentiation). Basically throwing in a heavier single after your warm up reps and before your work set. Get the 5/3/1 for Powerlifting paperback / ebook to understand the program. Features: the cycle goes 3/5/1 so it’s heavy-light-heavy-light You type your AMRAP score in the red box […]
US only: People are putting together a spreadsheet that compares cost per grams of protein. More: Check out the big Protein Powder Test.
Last week I came across this feature packed 5/3/1 Excel spreadsheet by a redditor. At first it was missing some features, which have now been added in v2.1. Download: Google Docs (open link and choose File – ‘Make a Copy’ or ‘Download as’) Features: 3/5/1 for Powerlifters Templates progress tracker graphs that automatically update stall feature – choose […]
Somebody sent in a spreadsheet containing a 10 week peaking training program that’s supposed to be Ed Coan’s. When you google around you can find the numbers the sheet is based on. If you know the creator let me know so I can give credit. Update: Thanks for the info, this was posted first here on […]