silverback
Member
- Jan 2, 2011
- 28
- 1
good morning yall ( its 08 here)
i got nothing planned til this afternoon, so i figured i would post up my "template" i guess you would call it.
i took the original 5/3/1 and doubled it into a 7 week cycle before adding to the training max
week 1-3 sets of 5-65%/75%/85%
week2-3 x 3 70/80/90
week3- 5x 75%/ 3x85%/ amap x 95%
heres what i changed
week 4-3x5 70/80/90
week5-3x3 75/85/95
week6-5x80/3x90/amap x 100% of training max
week 7 -s deload-3x5 40/50/60
i average the workload from the whole 6 weeks and use that number to plug in to get the next cycle's training max
it sounds like alot of math, and it was at one time
there is a running joke in the army-officers lead by powerpoint, but senior nco's LOVE excel, so i used excel and spent about an hour putting everything into a spreadsheet and now all i got to do is put in what i did for each tng session and the formulas do the math.
as for accessory work- other than doing rc and neck work on military press day, i dont really have something i do on a regular basis. i usually base what i do on the time i have ( aiming for being out of the gym in less than 90 min)
if i can figure out how to cut and paste from excel to here, i could show the explanation better, maybe
we just heard about the chopper in Afghanistan, tired of losing brothers and sisters
i got nothing planned til this afternoon, so i figured i would post up my "template" i guess you would call it.
i took the original 5/3/1 and doubled it into a 7 week cycle before adding to the training max
week 1-3 sets of 5-65%/75%/85%
week2-3 x 3 70/80/90
week3- 5x 75%/ 3x85%/ amap x 95%
heres what i changed
week 4-3x5 70/80/90
week5-3x3 75/85/95
week6-5x80/3x90/amap x 100% of training max
week 7 -s deload-3x5 40/50/60
i average the workload from the whole 6 weeks and use that number to plug in to get the next cycle's training max
it sounds like alot of math, and it was at one time
there is a running joke in the army-officers lead by powerpoint, but senior nco's LOVE excel, so i used excel and spent about an hour putting everything into a spreadsheet and now all i got to do is put in what i did for each tng session and the formulas do the math.
as for accessory work- other than doing rc and neck work on military press day, i dont really have something i do on a regular basis. i usually base what i do on the time i have ( aiming for being out of the gym in less than 90 min)
if i can figure out how to cut and paste from excel to here, i could show the explanation better, maybe
we just heard about the chopper in Afghanistan, tired of losing brothers and sisters
