If you want to bring up your bench press, try a cycle of Smolov Jr.
Instruction:
via this Smolov Jr. Bench Report by a redditor
Smolov Jr. Spreadsheet is a post by Gregor from All Things Gym.
Here is a chart by Steven Low from his book Overcoming Gravity.
It compares the difficulty of bodyweight / gymnastics exercises relative to the others.
Of course it is hard to compare what is sometimes apples and oranges, but I think he did a pretty good job.
Check it out on Google Docs.
Gymnastics Exercises Comparison Chart is a post by Gregor from All Things Gym.
Over at reddit people are putting together a spreadsheet to compare protein powder prizes.
Check it out and help entering your best protein deals.
Best Protein Prices Spreadsheet is a post by Gregor from All Things Gym.
Give redditor diregna an upvote for making a 5/3/1
Download: 531.xls here.
Update: Version 3.0 is xls here
Features:
Unfortunately no kg support at the moment.
How the Rep Goal works:
In week 1, the rep goal is calculated by adding 5lbs to your working 1RM. So if you are able to achieve the rep goal, your estimated 1RM will be at least 5lbs more than your working 1RM In week 2, the rep goal will be generated by adding 5lbs to your previous week’s (week 1) estimated 1RM and the same concept works for week 3 if you get the rep goal.
If you are unable to get the number of reps recommended but the estimated 1RM is still greater than your current working 1RM, the following week’s rep goal will still be generated by adding 5lbs onto your estimated 1RM.
However, if the estimated 1RM is lower than your current working 1RM at any given week, the rep goal for next week will be calculated such that you will beat your current working 1RM by 5lbs or more.
Want other 5/3/1 Spreadsheets? Check this one for a 1st edition and this for a second edition spreadsheet.
531 Spreadsheet with Rep Goal Calculator is a post by Gregor from All Things Gym.
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 Marc Keys’ blog.
Of course, as is the case with all training programs, don’t just blindly jump into it. You are not Ed Coan. It worked for him, but that doesn’t mean you can start training like that.
That being said, it is always interesting to get a glimpse into the training of successful people.
See it here: Google Docs Spreadsheet
Ed Coan 10 Week Program Spreadsheet is a post by Gregor from All Things Gym.
Last week I came across this feature packed 5/3/1
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:
Support Jim and buy the 5/3/1 2nd edition from Amazon.
And while we are on the topic, Jim recently put out a comprehensive 531 FAQ.
More: Check out other 531 Excel spreadsheets (2nd Edition)
Feature Packed 531 Excel Spreadsheet is a post by Gregor from All Things Gym.
US only: People are putting together a spreadsheet that compares cost per grams of protein.
More: Check out the big Protein Powder Test.
Cost per Grams of Protein Spreadsheet is a post by Gregor from All Things Gym.
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
Features:
Example:
Week 1:
Week 2:
5/5/5+ as prescribed in the 5/3/1 book.
Week 3 is the same style as Week 1, the single is your training max, and Week 4 is a deload.
Get it here:
531 Powerlifting Overwarm Singles Spreadsheet is a post by Gregor from All Things Gym.
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.
Available on Google Docs (to edit choose ‘File’ -> ‘Make a Copy’ or ‘Download as’)
4 Week “Quick & Classic” Weightlifting Program Spreadsheet is a post by Gregor from All Things Gym.
So I heard some of you still don’t track your workouts …
Remember the details of the training block 3 years ago that gave you those amazing gains? No ?
I do, because I have them all logged and it is super easy.
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 I add a new row above the previews day. So the most recent session is always on top.
In the Comment column I answer questions like “How did the weight feel? Light? Heavy? How was the speed of the reps? Was I tired? Did I get too little sleep last night? (So I don’t wonder in 5 years why this session was so bad)”, Did I have some aches and pain? Did I PR? etc.
You get the Idea.
Tip: You get Line breaks within cells by hitting ctrl+enter.
If you take one thing away from this site, I want it be this. Start, and what’s more, keep a log in 2013 & for the years to come. It will make you a better athlete in the long run.
Open it in your Google Docs (choose ‘File’ -> ‘Make a Copy’ or ‘Download as’ to get started)
Start a Training Log! is a post by Gregor from All Things Gym.
Redditor 09091919 made a very nice Grey Skull Linear Progression Spreadsheet.
Features:
Download:
Of course, as with all programs, buy the GSLP book and read more about it on Johnny Pain’s Strength Villain Forum.
Grey Skull Linear Progression Spreadsheet is a post by Gregor from All Things Gym.
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 is based on the 4 Week “Quick & Classic” Spreadsheet you saw a while ago. Also, if you have created a useful spreadsheet you want to share, please let me know.
This is a preparatory cycle that emphasizes front squat strength and tests for a max front squat on the last Saturday.
5 Week Front Squat Emphasis Cycle Weightlifting Program Spreadsheet is a post by Gregor from All Things Gym.
Redditor mattegory turned more Catalyst Athletics Programs into easy to use spreadsheets.
To edit and use them, pen the Google Docs, go to File – ‘Make a Copy’ or ‘Download as’.
Also check out the 2 Spreadsheets of Catalyst Cycles created by ATG readers:
More Catalyst Athletics Programs Converted to Spreadsheets is a post by Gregor from All Things Gym.
Here is a spreadsheet for the original Smolov Squat Routine that works for kg and lbs.
Since I am currently torturing my weak legs with this thing I thought that maybe some of you want to join the fun.
Also if you ran Smolov before, I’d love to hear your experiences in the comments.
The spreadsheet was created by Juri (who also shared his first meet experience here) and covers the entire 13 week program, not just the base cycle.
It’s based on the this post here (which is a copy of the original article by Smolov).
Download:
Smolov Squat Routine Spreadsheet is a post by Gregor from All Things Gym.
Many of you probably ran the Russian Squat Program before.
Reader Soiren informed me that there is also version which includes programming for Bench and Deadlift.
Download:
Share your experiences with the program (or just the Squat part) in the comments.
It consists of 18 training sessions. During the first 9 sessions the weight is being held constant and the volume is increased. In sessions 10-18 the volume is reduced and the intensity is slowly ramped up.
The original squat program article says that you should do 105% of your entry max at the end. As you can see above, Soiren’s template asks for 110%. To change it, simply replace “1.1″ with “1.05″ in week 6, day 2 & 3.
As always, programs are just a starting point. Adjust them to your needs.
Feel free to run the program for just one of the exercises. For example do only the Squat part (like Mart Seim did for his 350kg Squat).
About the Back Extensions:
We are not sure what the notation means for them. My guess is “Pick something challenging for day 1. Then add 5kg to that on day 6, another 5kg on day 11 and 2 more kg on day 16″.
Other Notes:
More Spreadsheets:
Russian Squat (+Bench +Deadlift) Program Spreadsheet is a post by Gregor from All Things Gym.
Download:
So I was thinking ‘What to do after 13 weeks of Smolov?’ (get your Smolov Squat Program Spreadsheet here).
I wanted to continue squatting 3 times per week. So it came in handy that Chad Wesley Smith and from Juggernaut Training Systems posted the following program in a newsletter he recently send out. For ease of use I made it into a spreadsheet.
Update: He has since then renamed it to the “Cowboy Method“, which includes not just the squat program.
This is a 13 week program. He called it “The Big Texas Method”, because it’s also based around the idea of of squatting 3x per week, using high/medium/low volume days (2x Back Squat and 1x Front Squat).
They say it’s aimed for beginner/intermediate lifters who would benefit from more volume than the regular TM suggests.
Notes:
More: Original Texas Method Spreadsheet
The Big Texas Method aka Cowboy Method Squat Program Spreadsheet is a post by Gregor from All Things Gym.
Here is another weightlifting program spreadsheet for you.
Thanks to reader Kirt, who sent this is. He wrote:
This was one of Catalyst Athletics (link to program) 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:
Just enter your numbers in the yellow cells and you are good to go.
More:
For all the other spreadsheets check out the Spreadsheet Category on ATG.
7 Week Squat Emphasis Spreadsheet is a post by Gregor from All Things Gym.
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 – ‘Make a Copy’ to your Google Drive or ‘Download as’ (xlsx for Excel for example).
When you click on a weight it will open the video at the time of the lift.
What it is: A way to visualize Ilya’s progress.
What it is not: His training program. He does a lot more than what is shown in his videos.
Share ideas, or report errors I may have introduced, in the comments.
Highlight 29.05.2014: Ilya hits a 185kg Snatch off Blocks.
Highlight 23.05.2014: Ilya hits a 225kg Clean & Jerk and 250kg Front Squat.
Ilya Ilyin Progress Tracker Spreadsheet is a post by Gregor from All Things Gym.
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.
Download: Link to Google Docs (Chose File – “Make a Copy” or “Download as”)
Here is the program written out on Catalyst. If you chose to do it I recommend reading the notes for each day.
As you can tell by the name it often has you squat twice a day. Greg writes you can split the sessions up.
Disclaimer from Greg Everett:
This cycle should only be used by athletes who are conditioned for frequent, heavy lifting – it is not a good beginning program.
It will use weight selections based on feel for most sets. This first week will be a transition week to prepare you for very frequent squatting and heavy lifts. Try completing all workouts without sitting down. Rest only as long as needed.
Questions about notation? Read the Catalyst FAQ.
For example HS = Heavy Single.
What is a heavy Single here?
“You will know when it is too much for the day. Don’t take more than 3 attempts at a given weight. Close to 90% of your best would be where you want to aim for, but if you are feeling good and can beat your best you should go for it.”
5 x OTM Single = 1 rep on the minute for 5 sets.
As usual with the Catalyst programs the conditioning workouts are optional.
Update: Tips from reader Philip who ran this cycle twice.
Big tip, make sure you have enough time to split it into two sessions. Going near maximal on Squat twice in one session for a less advanced athlete might not be smart. I learned the hard way, didn’t think it would be too bad as I was coming off of 4 years of division 1 football.
And also don’t be alarmed if lifts start to go down, drop the %s (I found 10% drop was good around 4-6 weeks of the program) to make the classical lifts. You dont want to teach yourself how to miss. Again I learned the hard way. 2nd time I did the program I made all kinds of gains. Be smart, EAT, and lift smart.
More Catalyst Program Spreadsheets here. For all other spreadsheets check out the ATG Spreadsheet Category.
13 Week Double Day Squats Weightlifting Program Spreadsheet is a post by Gregor from All Things Gym.
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 the ideal you’re currently at. It will also tell you what % of the WR your lifts are (which is depressing).
Thanks to Tony from the wlforums.com for sending this in.
Weightlifting Efficiency Matrix is a post by Gregor from All Things Gym.
