Monday 101810

Here's the plan for the next four weeks of training. There are various formulas out there for estimating your 1RM from doing a max set of multiple reps (like we did a 5RM). Here's the one that I used:

Weight x Reps x .0333 + Weight = 1RM

Its not perfect, but it gets us a fairly close number to work with. The best way to measure a 1RM is to actually work up to the heaviest weight you can do one time (I hope to do this at the end of the program).

Once I determined your estimated 1RM for all of your lifts, I multiplied that number by 90% and used that number to base all of our training weights off of. For example, if after getting your 5RM I calculate that your 1RM is 200 pounds, this 4-week training program calls for using 180 pounds (90% of 200) as your "1RM." Then, after you get through the 4 weeks, you could add 5 pounds to the 180, recalculate all of the training weights, and repeat the entire 4 weeks with slightly higher weights. By doing this, you allow for making smaller gains for a longer period of time and hopefully decrease your likelihood of plateauing.

Here are the working sets and percentages for the next 4 weeks then. Remember, the percents shown will be from your 90% multiplier. If you have questions we can discuss them when you come in.

Week 1

• Set 1: 82.5% x5
• Set 2: 82.5% x5
• Set 3: 82.5% x5

Week 2

• Set 1: 87.5% x3
• Set 2: 87.5% x3
• Set 3: 87.5% x3
• Set 4: 87.5% x3
• Set 5: 87.5% x3

Week 3

• Set 1: 65% x5
• Set 2: 72.5% x4
• Set 3: 80% x3
• Set 4: 87.5% x2
• Set 5: 95% x 1+

Week 4 (kind of a deload week)

• Set 1: 62.5% x15

All that being said here is tomorrow's workout:

Strength

Back Squat, 3x5 @ 82.5%

Anaerobic Capacity

Run (TBD)

21 Jumping Pullups

Run

15 Pullups

Run

9 Pullups