Waxman's Gym - 14 Week Initial Progression(Originally found here, by Waxman's Gym) Program Cliffs: 5 days per week, 14 weeks total Complete cycle leading to peaking for a competition Preparation phase (6 weeks) of volume & complexes leading to a 1RM test Competition phase (8 weeks) to re-test in a competition All lifts based around Snatch, C&J, Back Squat, Front Squat Expect a variety of lifts throughout the preparation phase: Clean grip pulls, blocks, pulls from above/below knee, both full and power variations Preparation phase also has general preparedness and athletic exer ..read more

 'Americanized/US' Bulgarian Program(Originally from Podium Gold Weightlifting, now defunct) (Posted here, to WeightliftingForums and here, to Reddit - with some discussion) (This is a word document of the program and this is an image file of the program found online) (Bonus: Hysen video from some lifting at Podium Gold)   Program Cliffs: Please review the above discussion threads This program was designed by Alex Krychev and Abadjiev It is an "Americanized" or "US" style Bulgarian program It was supposedly designed for drug-free lifters using a Bulgarian approach This program w ..read more

Sample Masters Weightlifting Training Program(Originally found here, by Catalyst Athletics) Program Cliffs: This program spreadsheet was a user submission from Tejas I only made simple edits for visibility from his plain-text spreadsheet.  3 days per week, 6 weeks total This was originally written for a Masters lifter to prepare for a competition Overall a reduced frequency, volume, intensity Week 3 & 4 appear the heaviest, then a light, and taper week before competition. Focuses on classic lifts, however Catalyst notes there are some specifics created for technical weakness ..read more

Chinese 3 Week, Heavy & Light - by Larry Yang(Originally found here, by Larry Yang at Weightlifting Forums) Program Cliffs: This program spreadsheet was a user request 3 week cycle, which will have a particular focus 2 Weeks Heavy, 1 Week Light  It was designed to address his weaknesses: Front squat, speed, strength, hamstring size Please read the entire source thread for conversation and details This program was crafted for Larry during his time in China with a provincial team. This was also based off his PR numbers (listed on the Info page of the sheet) This is not a compr ..read more

Some notable updates: Please check the Weightlifting Data/Ratio Calculators label. It has been updated. Manuel from MaStrength submitted a Chinese Standards spreadsheet for lift comparison I also included a Catalyst Athletics standard that was posted. This means users now have three means of comparing their lifts: Chinese Elite, American Elite, and Soviet Era Elite lifts Please check the labels on the right. These have been changed some. I have included Special Considerations. This will include unique considerations such as  time constraints, anatomy (long leg lifters) or other ..read more

Since I am starting to make more spreadsheets, here is an update. In the past, it was requested for this site to have an e-mail notification for any spreadsheet posts I make. If I made a post, you would get an email notification. This way you don't have to check here regularly. I added that feature because it was requested. Google ended support for post notification/subscription service for blogger. I was able to find what I think is an acceptable alternative. I am posting this update to ask for help from anyone that wants to subscribes to the new service. I want this to be only a post-notifi ..read more

 Zack Telander - 8 Week, 2 Day Squat Cycle(Originally found here, by Zack Telander on Patreon) Program Cliffs: 8 Weeks, 2 Days per week of only the Squat This is not a comprehensive cycle or a competition prep It is either Front Squat or Back Squat, your choosing. He comments these percentages/loading can used as an example of how programming could be done as part of a larger cycle. The comments suggest this could be a good way to program squats for longer legged or taller lifters. See below for his comments: Longer lifters like myself shouldn't approach maximal strength with a l ..read more

Mike Gray - The Predator Cycle (Originally found here, by Mike Gray via Catalyst Athletics) Program Cliffs: This program spreadsheet was a user request 4Day/Week for 4 weeks The program combines weightlifting with hypertrophy and strength exercises Doubles in the classic lifts Lots of volume (50-100 total reps) for additional exercises for hypertrophy (chest, shoulders, arms, calves) The goal of this program is to have fun while maintaining some weightlifting aspects This is not a comprehensive cycle or a competition prep If you are unsure the direction of your next major training block, thi ..read more

LSUS - 10-5-3 Program (Originally found here, by FFF of WeightliftingForums) Program Cliffs: This is a program created by Dr. Kyle Pierce of Lousiana State University This was utilized by USA weightlifter Kendrick Farris & Jared Fleming under his coaching The program was based on a research paper Dr. Kyle Pierce authored 10 week program; 3 weeks with sets of 10, 3 weeks sets of 5 and 3 weeks sets of 3 Large strength focus, less technique based on the initial selection of exercises Pressing, deadlift-heavy at some portions and potentially worth modifying Users should also consider a deloa ..read more

Chad Vaughn - 4 Weeks to Bigger Lifts (Originally found here, by Breaking Muscle) Program Cliffs: This spreadsheet was created based on a program posted to Breaking Muscle by Chad Vaughn A Chad Vaughn program was requested by a user of this siteThe program follows 4 Principles he feels are important for success in weightlifting Overhead Stability, Bar Path, Extension, Head Movement5Day/Week Program with technique focus  Expect pauses, slower pulls, a focus on body movement and positionsThere is a fair bit of "self-selection" for this program Some weights have not been listed, nor is there a ..read more