Bulgarian method spreadsheet

Here is a spreadsheet which is basically the spreadsheetized version of the things you can find under:
http://www.csanutrition.com/guides_training.htm

This is the plan created by Alex Krychev which was also mentioned here before. In my eyes this exact 16 week plan is used for very advanced lifters  (CMS or above) to peak for a competition. It is probably not very well suited for any lifter who is no professional weightlifter because of training 2 times a day 6 times a week.

I hope I didnt make any mistakes during the creation, if you find one tell me.

Download

Available on Google Docs (to edit choose File-> "Make a Copy" or "Download as")

After copying it you might want to remove the funny conditional formatting I inserted to help me creating the formulas. For doing so select column B and then go to Format->Conditional Formatting. In the menu you can disable all formating by clicking on the "x" on the right hand side.

Features

• works with kg or pounds
• enter your maxes at the top part and it calculates your weights
• in the ‘Round to’ 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 71.85kg will round to 72.5kg

Preview

4 Week "Quick & Classic" Weightlifting Program Spreadsheet

Resource: copy from allthingsgym.


This is the 4 week ”Quick & Classic” block from the Catalyst Athletics Book of Programs (Ebook $9.95).

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.

Download

Available on Google Docs (to edit choose ‘File’ -> ‘Make a Copy’ or ‘Download as’)

Features

• works with kg or pounds
• enter your maxes in the ‘Variables* coloumn (scroll to the right) and it calculates your weights
• in the ‘Round to’ 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

Preview: