Check out this website I found at spreadsheets.google.com I’ve not logged my training in a long time, but need to start it up again. Looking forward to starting my 8th cycle of 5/3/1 strength training tomorrow. Attached is the new spreadsheet I’ll be working off of. At this point out, by the time I hit […]
Numbers and work for training, week 4 [Deload week] No max effort; let the muscles recoup for a week before starting the next cycle. (First cycle beginning numbers) Military Press: 115 x 10 (x .0333 + 115) EST 1RM = 153 (90% = 138) Deadlift: 405 x 2 (x .0333 + 405) EST 1RM = […]
Numbers and work for training, week 3 (First cycle beginning numbers) Military Press: 115 x 10 (x .0333 + 115) EST 1RM = 153 (90% = 138) Deadlift: 405 x 2 (x .0333 + 405) EST 1RM = 432 (90% = 389) Bench: 185 x 8 (x .0333 + 185) […]
Numbers and work for training, week 2 (First cycle beginning numbers) Military Press: 115 x 10 (x .0333 + 115) EST 1RM = 153 (90% = 138) Deadlift: 405 x 2 (x .0333 + 405) EST 1RM = 432 (90% = 389) Bench: 185 x 8 (x .0333 + 185) […]
So I've finished the book, and am really looking forward to getting this program going. This is a new way to look at things. More basic, and direct. My mornings are no longer 'workouts', they are now training – I like this. After doing my EST 1RM, percentages, picking the 4 day split, and which […]