Clik here to view.
Smolov Jr. Spreadsheet
If you want to bring up your bench press, try a cycle of Smolov Jr. Instruction: open the spreadsheet in Google docs go to ‘File’ – ‘Make a Copy’ o ‘Download as’ enter your max lift and hit the gym via...
View ArticleClik here to view.
Gymnastics Exercises Comparison Chart
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...
View ArticleBest Protein Prices Spreadsheet
Over at reddit people are putting together a spreadsheet to compare protein powder prizes. Check it out and help entering your best protein deals. Google Docs Spreadsheet Best Protein Prices...
View ArticleClik here to view.
531 Spreadsheet with Rep Goal Calculator
Give redditor diregna an upvote for making a 5/3/1 Excel Spreadsheet which also calculates the number of reps to aim for, based on your previous week’s estimated 1RM. Download: 531.xls here. Update:...
View ArticleClik here to view.
Ed Coan 10 Week Program Spreadsheet
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...
View ArticleClik here to view.
Feature Packed 531 Excel Spreadsheet
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...
View ArticleClik here to view.
Cost per Grams of Protein Spreadsheet
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...
View ArticleClik here to view.
531 Powerlifting Overwarm Singles Spreadsheet
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...
View Article4 Week “Quick & Classic” Weightlifting Program Spreadsheet
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...
View ArticleStart a Training Log!
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...
View ArticleClik here to view.
Grey Skull Linear Progression 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...
View Article5 Week Front Squat Emphasis Cycle Weightlifting Program Spreadsheet
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...
View ArticleClik here to view.
More Catalyst Athletics Programs Converted to Spreadsheets
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’. 4-Week Leg Strength...
View ArticleClik here to view.
Smolov Squat Routine Spreadsheet
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...
View ArticleClik here to view.
Russian Squat (+Bench +Deadlift) Program Spreadsheet
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: Link to Google Docs choose...
View ArticleClik here to view.
The Big Texas Method aka Cowboy Method Squat Program Spreadsheet
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...
View ArticleClik here to view.
7 Week Squat Emphasis Spreadsheet
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...
View ArticleClik here to view.
Ilya Ilyin Progress Tracker Spreadsheet
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...
View ArticleClik here to view.
13 Week Double Day Squats Weightlifting Program Spreadsheet
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...
View ArticleClik here to view.
Weightlifting Efficiency Matrix
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...
View Article