Go Back   Catalyst Athletics Forums > Training > Fitness, Strength & CrossFit

Reply
 
Thread Tools Display Modes
Old 02-05-2007, 01:20 PM   #1
Greg Everett
Administrator
 
Greg Everett's Avatar
 
Join Date: Oct 2006
Posts: 1,750
Default Mass Gain Excel Template

Jeff Dale has put together an excel template to calculate loading for the PM Mass Gain program and make your life easier.

Download it here
__________________
Olympic Weightlifting: A Complete Guide for Athletes & Coaches

"Without a doubt the best book on the market about Olympic-style weightlifting." - Mike Burgener, USAW Senior International Coach

American Weightlifting: The Documentary
Catalyst Athletics
Performance Menu Journal
Greg Everett is offline   Reply With Quote
Old 02-05-2007, 01:22 PM   #2
Robb Wolf
Senior Member
 
Robb Wolf's Avatar
 
Join Date: Oct 2006
Posts: 1,444
Default

Jeff-
This kicks ass! Thank you!
__________________
"Survival will be neither to the strongest of the species, nor to the most intelligent, but to those most adaptable to change."
C. Darwin

Robb's Blog
Robb Wolf is offline   Reply With Quote
Old 02-05-2007, 02:30 PM   #3
Jeff_Dale
Member
 
Jeff_Dale's Avatar
 
Join Date: Jan 2007
Posts: 48
Default

It's set up with the prescribed 2% load change each week.
The formulas are easy to change if you need to adjust load highter/lower:

1.Click on the week and load amount you want to change the % of.

2. The formula will be at the top [ex: =SUM(F43*0.62)] .62 is a 2% increase from base of .60. If you want to increase more each week, (ex:5%, enter .65)
__________________
"The Iron is the best antidepressant I have ever found. There is no better way to fight weakness than with strength. Once the mind and body have been awakened to their true potential, it's impossible to turn back."
-Henry Rollins
Jeff_Dale is offline   Reply With Quote
Old 02-09-2007, 06:26 AM   #4
Jesse Woody
Member
 
Join Date: Oct 2006
Posts: 127
Default

Jeff, awesome stuff! Thanks a ton!
Jesse Woody is offline   Reply With Quote
Old 04-06-2007, 09:36 AM   #5
Mark Joseph Limbaga
Member
 
Mark Joseph Limbaga's Avatar
 
Join Date: Oct 2006
Posts: 87
Default

Great job Dale!!
Mark Joseph Limbaga is offline   Reply With Quote
Old 05-10-2007, 01:46 PM   #6
kevin mckay
Senior Member
 
kevin mckay's Avatar
 
Join Date: Oct 2006
Location: Berkeley
Posts: 353
Default

I was kinda thinking about body weight+ weight/vest applied to the template

pull ups
dips
hand stand push ups
inverted pull ups

Any body ever play with this or have advice?
__________________
www.simplefit.org
kevin mckay is offline   Reply With Quote
Old 05-13-2007, 08:43 PM   #7
Steve Shafley
Senior Member
 
Join Date: Oct 2006
Posts: 1,285
Default

This is my opinion:

Male gymnasts have an astonishing level of relative strength, at least in their upper bodies and core. In most cases they have developed this through over a decade or more of training in gymnastics and the associated exercises. They've gone from a 45# boy to a 165# man doing these, and have adapted accordingly.

This kind of training is completely and utterly inappropriate for, lets say, me. I'm a 38 year old powerlifter type. There is no way in hell I am going to develop the skills and specific strengths a 19-20 year old male gymnast has developed, even give an extreme motivation and drive to do so.
Steve Shafley is offline   Reply With Quote
Old 05-13-2007, 08:47 PM   #8
Steve Shafley
Senior Member
 
Join Date: Oct 2006
Posts: 1,285
Default

An interesting side note:

My 3 1/2 year old daughter is in gymnastics classes, and I got into a long discussion with one of the higher level coaches at the club about how his girls have gotten fatter over the last five years.

He blames soft drinks, fast food, and TV, but after we spoke for a bit, it turned out that ~5 years ago, he coached his girls an average of 15 hours a week, and now it's down to about 8.

When I pointed out that discrepancy, he looked a bit pained.

Nice guy but SERIOUSLY out of the loop regarding anything but traditional gymnastics conditioning techniques. Not that those are ineffective...but take away an average of 7 hours of training a week, and you've got to get smarter.
Steve Shafley is offline   Reply With Quote
Old 05-13-2007, 09:37 PM   #9
kevin mckay
Senior Member
 
kevin mckay's Avatar
 
Join Date: Oct 2006
Location: Berkeley
Posts: 353
Default

Well I intend to eat my own dog food and see what happens, probably cycle through
the 3 different weeks for a while. I have put on muscle in my chest back and arms from just the week one one and similar workouts so hopefully I will get more from week 2 and 3. My main goal is general gpp and fitness. I also intend to start working on the planche and front lever.
I went from 212 to 165 doing week one and similar all fat loss and as I have upped my capacity have gone up to 175 I currently work between level 6-8 not bad for a 39 year old fart.

Week 1
http://www.simplefit.org/workout.html
week 2
http://www.simplefit.org/workout2.html
week 3
http://www.simplefit.org/workout3.html

Greg/Rob If this is a huge thread hijack feel free to move it
__________________
www.simplefit.org
kevin mckay is offline   Reply With Quote
Reply

Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump




All times are GMT -7. The time now is 08:11 PM.

Powered by vBulletin® Version 3.8.9 Beta 3
Copyright ©2000 - 2014, vBulletin Solutions, Inc.