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 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.
Description
This is a preparatory cycle that emphasizes front squat strength and tests for a max front squat on the last Saturday.
Download
- Not available anymore. See reason at top
Instruction
- works with kg or pounds
- enter your maxes in the ‘Variables’ column (scroll to the right)
- in the ‘Round to Nearest’ cell you can specify the next biggest multiple to which the percentages will be rounded to; for example 2.5 means weights will be rounded to the next biggest multiple of 2.5kg – so 71.82245kg will round to 72.5kg
- metcons / extra core work have been left out
- included are some 1RM calculators for estimating lifts for all you who don’t know their true max power snatch or power clean
Anyone have any idea how it would work to split 1 week into 2? Say, do the first 3 days (Mon, Tue, Wed) week 1 and the last 2 (Thu, Sat) week 2. I already have 2 days/week booked up for HIIT and technique training.
you could try just cutting out the power days?
hi , i’ve just started doing weightlifting 3 weeks ago and my lifts are still small 40 snatch and 50 kg c&j . problem is i’m 186 cm and 94 kg and should probably lose some weight. can i use this program on cut ?
Yes, this program can be used while cutting. However, seeing as you’re pretty new still, you should continue to work on technique over intensity and not bother with your current bodyweight. As your proficiency at the lifts increases, and allows for higher intensity, you will start to lose weight naturally. In the meantime, I would suggest not focusing on losing weight but simply eating healthier. For instance, if you know you eat to much fast food or drink to much soda, start to make healthier choices. Cook your meals more often than not, drink water instead of soda or gatorade,ect. Eventually your body will find its own healthy weight and you’ll feel better. Hope this helps : )