The files are in Miscrosoft Excel 4.0 and are various lifting spreadsheets
for the Big Three: Squats Bench Press and Deadlift.  These files were
created by Howard Trowbridge of Woodlawn, Illinois, who coaches
powerlifting in the Chicago area. Special thanks to Blaine Hufnagle at
Texas A&M for help with the PC files.

In most of the spreadsheets, you simply enter your current one-rep max on
the lift and the formula will compute your workout over the next 8, 10 or
12 weeks, depending on the system. As you go into the programs, you may
have to adjust depending how your doing. With them you can crank a new
cycle very quickly.


bench_6X5.xls  		A routine that will get your "bench to motor."
			After warm-ups you do six sets of five reps each.
			Howard says to do this over four months.

bench_8wk.xls		An eight-week bench press cycle.
 
bench_offseason.xls	A 12-week off-season routine based on your
			>contest< max.

bench_russian_cycle.xls	A 12-week "Russian" bench program with
			suggested assistance exercises.

deadlift_12week.xls	A 12-week deadlift program that also computes
			your three lifts on contest day.

deadlift_8week.xls	An 8-week deadlift program that gives you both
			your warm-ups and your three lifts on contest day.

deadlift_lamar_gant.xls	A 12-week program with very simple lifts.

squat_500lb.xls		An 8-week squat program by David L. Gauthie for an
			intermediate lifter, someone who can squat AT LEAST
			400 pounds, though Dave suggests a 500 pound max.

Here are Howard's comments:
David Gauthie's routine: I coached him 5 yrs ago.  He's 
an engineer and on the net.  He's 5'5' and 165 pounds. 
When he was 19 he won the USPF teen nationals with a 600 sqt. 
He's done 630 in meets.
He wrote the routine. I don't like it for a lifter 
with a squat in the 300's.  If you're in the 400's it's fine. 
His e-mail address is dgauthie@future.dreamscape.com

squat_8week.xls		Tim Reilly's 8-week squat routine with suggested
			lifts for meet day. The routines also call for
			"walkouts"and "high pulls."  Howard said
			walkouts are like partial reps; they give you a
			feel for that extra eight on your shoulders.

Here are Howard's comments:
Walkouts.  suppose your sqt max is 500,  and you want to move it
to 540.  Well load the power rack to 540 and do partial reps 
with the heavy weight.  It is a technique to get you use 
to handling the heavier weights.  High pulls are pulling 
a barbell up in front of you.   Stand erect, barbell on 
a rack, grip shoulder width and pull up. Works delts and traps.

squat_10week.xls	Bob Wahl's 10-week squat routine which also calls
			for walkouts and computes your lifts on meet day.

When running the spreadsheets, you will find the numbers are raw and
you will need to round them up or down. For example, a lift at 241 should
be rounded down to 240, while at 243 you go up to 245.

For more information or to comment on errors or downloading problems,
send e-mail to me at
griffin@comcast.net

Tom Griffin
http://staff.washington.edu/griffin/weights.html