Weight Training Volume Spreadsheet
Reader joe turned the 13 week double day squats program from catalyst athletics into a handy spreadsheet.
Weight training volume spreadsheet. Greg everett asked me to take down the sheets. For other program spreadsheets check out the atg spreadsheet category. 135 x 5 675 225 x 5 1125. But with that said if you look at overall training volumes for these approaches you notice that the weight moved volume is almost identical.
It was rumored that german volume training was such an effective muscle building system that it was not uncommon for members of the weight lifting team to move up a weight class after only 12 weeks. So a deadlifting session might look something like this. Use this workout log spreadsheet to track your weekly fitness and strength training progress including your weight hours of sleep and daily calorie intake. Block periodization the kind of programming i had pete doing involves dividing training into different sections.
List all the exercises you do each week and then print and take the workout log with you to the gym each day. I asked the developer and he said that data export. In 1996 the magazine muscle media 2000 featured an article on german volume training by canadian strength coach charles poliquin. Strength training program spreadsheets strength training programs are designed to increase the maximal force of the athletes musculature.
Basically weight training spreadsheets are used by coaches and gym instructors to keep proper track of all persons who are getting weight training in the gym or fitness club. No data export option. While the routines emphasize growing the strength of the athlete they generally will also induce hypertrophy and trigger muscle growth. Features track any exercise calculates statistics pr history charts overall volume per exercise intensity no silly points straight forward input notation with auto completion cons.
An individual person can also use it to track weight loss performance during a particular period of time. Originally posted nov 8 2013 check out weight x reps hands down the best online workout tracker. Enter your one rep max 1rm and setsrepsweight for each strength exercise. Volume refers to the total weight lifted in the training session defined as weightreps at that weightsets at that rep scheme for each weight used in the training session and then added together.
Typically you start with a 4 6 week introductory block where reps are higher and weight is lower and youd use a wide variety of exercises.
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