Excel VLOOKUP spreadsheet question

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pbnpupnyiva

Programming

Description

What I need to figure out is how to use VLOOKUP to transfer the 1RM Data from the 1RM roster to the workout sheets (weeks 1-4) by associating it with an athletes name from the 1RM roster.  Then when I type in the athletes name it populates the workout sheets with that athletes 1 RM data from the 1RM roster.  I have highlighted the cells in gold that I wish the data to go to.  Each of those cells contain a formula already to convert the 1RM number into certain percentages.

2015 Football Winter Lifting Database.xlsx

Thanks

The first page is just a template with information on it.  The next 5 pages are the working pages.

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Monday Movement Prep 50 touches jump rope Worlds Greatest 1 Leg RDL - Inverted Hamstring Lateral Lunge Handwalks fast feet 3 x 5 sec vertical jump ncm x 3 Total Body Power Block Clean variation Clean Pull Strength Block Lower Push Upper Pull Accessory Lifts Lower Pull Upper Push Rotation Biceps Triceps Wednesday Movement Prep 50 touches jump rope Worlds Greatest 1 Leg RDL - Inverted Hamstring Lateral Lunge Handwalks fast feet 3 x 5 sec vertical jump ncm x 4 Total Body Power Block Clean variation Hang Power Clean Strength Block Upper Push Lower Pull Accessory Lifts Upper Pull Lower Push Abs Biceps Triceps Friday Movement Prep 50 touches jump rope Worlds Greatest 1 Leg RDL - Inverted Hamstring Lateral Lunge Handwalks fast feet 3 x 5 sec vertical jump ncm x 5 Total Body Power Block Clean variation Hang Clean Strength Block Lower Pull Upper Push Accessory Lifts Lower Push Upper Pull Rotation Biceps Triceps Excersices Lower Push: Primary Lifts - Squat, Front Squat Accessory Lifts: 1 Legged Squat, Lunges, Step Ups, Lep Press Lower Pull: Primary Lifts - Deadlift, RDL Accessory Lifts - Leg Curl, Glute Ham, Glute Bridge Upper Push: Horizontal - Primary Lift - Bench Press Accessory Lift - Push-ups Vertical - Primary Lift - Incline Bench Press Accessory Lift - OH Press Upper Pull: Horizontal - DB Row, BW Horizontal Row Vertical: Lat Pull Down, Pull Ups Rotation - Planks w/ Arm Tap Mountain Climbers Med Ball Toss (Rotation - overhead - Smash) Trojan Football 2015 Winter Lifting Week 1 Name: HT: Monday Date: Hang Clean *1 RM 60% x 10 70% x 10 80% x 10 Squats *1 RM 65% x 5 75% x 5 85% x 5+ DB Row 0 WT 0 0 0 0 WT 0 0 0 WT 10 Reps 10 Reps 10 Reps Date: 0 Hang Clean Reps *1 RM 60% x 5 70% x 5 80% x 5 0 Bench Press Reps *1 RM 65% x 5 75% x 5 85% x 5+ RDL Reps *1 RM 65% x 5 75% x 5 85% x 5+ 1 Leg DB RDL Pull Ups WT WT: Friday Wednesday Reps 0 WT 0 0 0 0 WT 0 0 0 0 WT 0 0 0 Isometric WT Top BW Mid BW Bottom BW DB or KB Lateral Lunge WT Reps WT MAX BW 10 MAX BW 10 MAX BW 10 Planks w/Shoulder Taps Abs Your Choice WT Reps WT 6 / side BW 20 6 / side BW 20 6 / side BW 20 Biceps Biceps WT Reps WT 10 Reps 10 Reps 10 Reps 10 Reps 10 Reps 10 Reps Triceps Triceps WT Reps WT 10 Reps 10 Reps 10 Reps 10 Reps 10 Reps 10 Reps *Our workout 1 RM is = to 90% of our ACTUAL 1 RM Date: 0 Hang Clean Reps *1 RM 60% x 5 70% x 5 80% x 5 0 Dead Lift Reps *1 RM 65% x 5 75% x 5 85% x 5+ 0 OH Press Reps *1 RM 65% x 5 75% x 5 85% x 5+ 30 sec 0 Reps 0 0 0 0 WT 0 Reps 0 0 0 0 WT 0 Reps 0 0 0 1 Leg Squat Rear Foot Elevated Reps 10 10 10 Push Ups 0 WT WT Reps WT Reps 10 10 10 Horizontal Row Reps Reps Reps Reps 10 BW 10 BW 10 BW Mountain Climbers WT 10 BW 10 BW 10 BW Biceps WT 10 Reps 10 Reps 10 Reps Triceps WT 10 Reps 10 Reps 10 Reps Reps Reps Reps Trojan Football 2015 Winter Lifting Week 2 Name: HT: Monday Date: Hang Clean *1 RM 70% x 8 80% x 8 90% x 8 Squats *1 RM 70% x 3 80% x 3 90% x 3+ DB Row Wednesday Date: 0 0 Hang Clean 0 WT Reps *1 RM WT 0 70% x 3 0 0 80% x 3 0 0 90% x 3 0 0 0 Bench Press 0 WT Reps *1 RM WT 0 70% x 3 0 0 80% x 3 0 0 90% x 3+ 0 RDL 0 WT Reps *1 RM WT 8 Reps 70% x 3 0 8 Reps 80% x 3 0 8 Reps 90% x 3+ 0 1 Leg DB RDL Pull Ups Eccentric WT Reps WT 8 6sec x 5 8 6sec x 5 8 6sec x 5 Push Ups DB or KB Lateral Lunge WT Reps WT MAX BW 8 MAX BW 8 MAX BW 8 Planks w/Shoulder Taps Abs Your Choice WT Reps WT 8 / side BW 30 8 / side BW 30 8 / side BW 30 Biceps Biceps WT Reps WT 15 Reps 15 Reps 15 Reps 15 Reps 15 Reps 15 Reps Triceps Triceps WT Reps WT 15 Reps 15 Reps 15 Reps 15 Reps 15 Reps 15 Reps *Our workout 1 RM is = to 90% of our ACTUAL 1 RM WT: Friday Date: 0 Hang Clean 0 0 Reps *1 RM WT Reps 70% x 3 0 80% x 3 0 90% x 3 0 0 Dead Lift 0 0 Reps *1 RM WT Reps 70% x 3 0 80% x 3 0 90% x 3+ 0 0 OH Press 0 0 Reps *1 RM WT Reps 70% x 3 0 80% x 3 0 90% x 3+ 0 1 Leg Squat,Rear Foot Elevated Reps WT Reps 8 8 8 Horizontal Row Reps WT Reps 15 BW 15 BW 15 BW Mountain Climbers Reps WT Reps 15 BW 15 BW 15 BW Biceps Reps WT Reps 15 Reps 15 Reps 15 Reps Triceps Reps WT Reps 15 Reps 15 Reps 15 Reps Trojan Football 2015 Winter Lifting Week 3 Name: HT: Monday Date: Clean Pull *1 RM 80% x 6 90% x 6 100% x 6 Squats *1 RM 75% x 5 85% x 3 95% x 1+ DB Row 0 WT 0 0 0 0 WT 0 0 0 WT 6 Reps 6 Reps 6 Reps Date: 0 Hang PC Reps *1 RM 80% x 1 90% x 1 100% + x 1 0 Bench Press Reps *1 RM 75% x 5 85% x 3 95% x 1+ RDL Reps *1 RM 75% x 5 85% x 3 95% x 1+ 1 Leg DB RDL Pull Ups WT WT: Friday Wednesday Reps 0 WT 0 0 0 0 WT 0 0 0 0 WT 0 0 0 Date: 0 Hang Clean Reps *1 RM 80% x 1 90% x 1 100% + x 1 0 Dead Lift Reps *1 RM 75% x 5 85% x 3 95% x 1+ 0 OH Press Reps *1 RM 75% x 5 85% x 3 95% x 1+ Full 0 WT 0 Reps 0 0 0 0 WT 0 Reps 0 0 0 0 WT 0 Reps 0 0 0 1 Leg Squat Rear Foot Elevated WT MAX MAX MAX Push Ups DB or KB Lateral Lunge WT Reps WT MAX BW 6 MAX BW 6 MAX BW 6 Planks w/Shoulder Taps Abs Your Choice WT Reps WT 10 / side BW 40 10 / side BW 40 10 / side BW 40 Biceps Biceps WT Reps WT 20 Reps 20 Reps 20 Reps 20 Reps 20 Reps 20 Reps Triceps Triceps WT Reps WT 20 Reps 20 Reps 20 Reps 20 Reps 20 Reps 20 Reps *Our workout 1 RM is = to 90% of our ACTUAL 1 RM Reps 6 6 6 WT Reps WT Reps 6 6 6 Horizontal Row Reps Reps Reps Reps 20 BW 20 BW 20 BW Mountain Climbers WT 20 BW 20 BW 20 BW Biceps WT 20 Reps 20 Reps 20 Reps Triceps WT 20 Reps 20 Reps 20 Reps Reps Reps Reps Trojan Football 2015 Winter Lifting Week 4 (De-Load) Name: HT: Monday Date: Hang Clean *1 RM 50% x 5 50% x 5 50% x 5 Squats *1 RM 40% x 5 50% x 5 60% x 5 DB Row 0 WT 0 0 0 0 WT 0 0 0 WT 5 Reps 5 Reps 5 Reps Date: 0 Hang Clean Reps *1 RM 50% x 5 50% x 5 50% x 5 0 Bench Press Reps *1 RM 40% x 5 50% x 5 60% x 5 RDL Reps *1 RM 40% x 5 50% x 5 60% x 5 1 Leg DB RDL WT 0 0 0 0 WT 0 0 0 Push Ups WT Reps 0 WT 0 Reps 0 0 0 0 WT 0 Reps 0 0 0 0 WT 0 Reps 0 0 0 1 Leg Squat Rear Foot Elevated WT MAX BW 0 0 0 0 Reps 5 5 MAX 0 WT Date: 0 Hang Clean Reps *1 RM 50% x 5 50% x 5 50% x 5 0 Dead Lift Reps *1 RM 40% x 5 50% x 5 60% x 5 0 OH Press Reps *1 RM 40% x 5 50% x 5 60% x 5 Pull Ups WT WT: Friday Wednesday Reps BW DB or KB Lateral Lunge WT 5 5 Reps WT Reps 5 5 Horizontal Row Reps NO ACCESORY WORK…Go Home and Rest! *Our workout 1 RM is = to 90% of our ACTUAL 1 RM WT 10 10 2015 Gaithersburg Trojans Football Winter Workouts 1 RM Roster Athletes Name Acheampong, Richmond Brown, Donavon Corprew, Deyon Durant, Dalton Ervin, Cortez Firestone, Tim Gaskins, Petey Jeter, Darius Leonard, Jaylen Lyles, Johnathon Martinez, CC McDonald, Malik Mensah, Terrell Oni, Philip Samuals, Jameel Simpkins, Marqel Trang, Ken Villatoro, Antonio White, Jerome HT WT Bench Press Squat Hang Clean RDL TROJAN PRIDE! Dead Lift OH Press
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Anonymous
This is great! Exactly what I wanted.

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