Larry Yang - Heavy & Light.xlsx

	A	B	F	G	H
1	Exercise	1RM	Program by:
2	Snatch	100	* ALL exercise selection, percentages, and program written and created by Larry Yang. Please read the original link below.
3	C&J	100	* Larry Yang is the creator and owner of this program. He was kind enough to publish this information online. Please read the thread linked below
4	Back Squat	100	* Please visit and support Larry Yang and Weightlifting Forums where this program was initially published
5	Front Squat	100	Spreadsheet by:	http://owlsheets.blogspot.com
6	Push-Press	100	* owlsheets is only responsible for compiling the given program into spreadsheets from the original format.
7	Press	100	Original program can be found at:		https://wlforums.com/forums/showthread.php?535-Programming-for-myself-using-a-Chinese-style-template&s=22a5f3a1fbda4fb033a3d985328b6bbf&p=14382&viewfull=1#post14382
8	Jerk	100	The program is found on page 5. The thread discusses his programming methods and user comments starting at Page 1.
9			Notes:
10			* When a range was listed (i.e. 60-70%) I often used a middle range across all sets or scaled it up. If the range was 50-80%, I chose 65%.
11	Snatch grip exercises based on PR Snatch (Larry: 113kg)		* I have listed a % range to the side for these exercises for you to use as needed.
12	Clean Grip exercises based on PR C&J (Larry: 132kg)		* For hyperextensions and good mornings, he only listed a set weight (i.e 30kg, 55kg). I left these alone.
13	Front Squat, Rack Support based on PR FS (Larry: 140kg)		* For Snatch and Clean RDL, I used 53% based on the range listed (60-70kg) and his given max for each exercise. (60/113 and 70/132)
14	Back Squat based on PR BS (Larry: 160kg)		* Occasionally he wrote exercises as 90%/10. I interpreted this as 10 sets following the guide of %2/3 as weightreps/sets.
15	Press based on PR Press (Larry: 70kg)		* Please check the formatting. This program uses 10-12 sets at times. Many sets I formatted into 2 rows to prevent each row being longer.
16	Push Press based on PR Push Press (Larry: 100kg)		* This program was designed for his weaknesses and his PR numbers (See left). Adjust as needed.
17	Jerk, FS + Jerk based on PR Jerk (Larry: 142.5kg)		* Enter your 1RM above and the spreadsheet will automatically update to reflect your numbers.
18			* Be careful editing any sheets or cells; changes may mix up the percentage calculations
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