Free Programs and Spreadsheets
By Kyle Risley
Last updated
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This weight conversion tool will allow you to:
Be sure to also check out the powerlifting meet attempt selection spreadsheet so you’re not doing conversions on meet day! But just in case, here’s a tool for that. 🙂
Use the calculator below to calculate the INOL (Intensity + Number Of Lifts) for a given lift. You can also use the "INOL Value #" boxes below to sum multiple INOL values and calculate a cumulative INOL. INOL Calculator The pre-populated fields below provide an…
Created and shared by /u/Kroamatik as a "generic 10 week program" structured around 4 days per week. It is designed to be started 10 weeks out from a competition or a max testing week (so the competition occurs during week 10). It follows a pretty…
Selecting attempts for an upcoming powerlifting meet is one of the most important parts of meet preparation. Luckily, this calculator hosted on Google Sheets makes attempt selection a breeze. You can then print out the sheet or keep it on your phone for meet day.…
Looking for how to water cut for a two hour weigh in at a powerlifting meet? This calculator can help. If you're looking for a broader guide on cutting weight for a meet (24 hour and 2 hour weigh in), I highly recommend Powerlifting To…
Kyle Risley founded Lift Vault in 2016 to make finding great powerlifting programs easier. Since then, the site has grown to include hundreds of programs for strength, bodybuilding, Olympic weightlifting, and more. He currently lives in Massachusetts and continues to compete in powerlifting.