|
|
|
|
|
|
|
|
|
|
Sign up for our free newsletter to get training tips and stay up to date on Catalyst Athletics, and get a FREE issue of the Performance Menu journal.
|
|
|
 |
|
07-13-2009, 11:04 AM
|
#11
|
|
Banned
Join Date: Jan 2007
Posts: 557
|
I attached a small Excel file, a very rough job, no rounding just the basics. Included is a slightly modified 2-week introcycle (first sheet) and if you really want to give that routine a go I would suggest you do the two week introcycle first.
It is not really necessary but it makes it a bit easier.
The goal of the intro is to work up to a quintuple, a set of five with 85% at the end of week two; also most people are very uncomfortable with higher rep front squat sets and the first week of the intro gives one a good feel for these with lighter weights.
If you can work up to a set of five with 85% at the end of week two, you will probably find that the modified base cycle is no big deal.
Make no mistake, it will be hard, but it won't be too difficult.
I would appreciate a short note how it went and how much you gained. Take care and good luck!
EDIT: I removed the attachement, the excel file with roundings is posted below...
|
|
|
|
07-13-2009, 08:05 PM
|
#12
|
|
Member
Join Date: Mar 2007
Posts: 167
|
Peter, awesome thanks! i just got my max today in the front squat so I should have a pretty accurate account when I finish the cycle. I am going to start next Monday. I'll post back in a month.
|
|
|
|
|
07-13-2009, 11:11 PM
|
#13
|
|
New Member
Join Date: Mar 2009
Posts: 21
|
Great!!! Thanks Peter, when I'll finish the cycle I'll post the result
|
|
|
|
|
07-14-2009, 03:45 AM
|
#14
|
|
New Member
Join Date: Mar 2009
Posts: 21
|
Peter, I've a little question
How can I round weights, round off or down?
For example, if I must use 101,25, I'll round to 101,5 or 101?? And 114,75... 114,5 or 115?
I'll always round off, I think  |
|
|
|
|
07-14-2009, 04:09 AM
|
#15
|
|
Banned
Join Date: Jan 2007
Posts: 557
|
That is not really critical; sorry but I had only five minutes yesterday, but I will attach a version which rounds to the closest standard weights (KG plates)...
|
|
|
|
|
07-14-2009, 05:22 AM
|
#16
|
|
New Member
Join Date: Mar 2009
Posts: 21
|
Quote:
Originally Posted by Peter Puetz
That is not really critical; sorry but I had only five minutes yesterday, but I will attach a version which rounds to the closest standard weights (KG plates)...
|
Awesome thanks, It will look nicely |
|
|
|
|
07-19-2009, 07:27 PM
|
#17
|
|
Member
Join Date: Apr 2007
Posts: 53
|
Just finished the old Russian squat cycle or working up to 6x6 @ 80%, 5x5 @ 85%, 4x4 @ 90%, etc. with 6x2 @ 80% in between as recovery days.
It sucks, a lot. Not only physically crushing, but quite the emotional/psychological toil. Works, though.
|
|
|
|
|
07-19-2009, 07:46 PM
|
#18
|
|
Member
Join Date: Aug 2008
Location: Springfield, MA
Posts: 220
|
I just finished the same cycle couple weeks ago and I have to say that it didn't feel all that physically demanding. Was it tough? Yes. Was it as tough as everyone makes it out to believe? No. Then again, it might be because my squats numbers are low and that's my weakness. Finally training the weak areas...
|
|
|
|
| Thread Tools |
|
|
| Display Modes |
 Linear Mode
|
Posting Rules
|
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts
HTML code is Off
|
|
|
|
All times are GMT -7. The time now is 07:17 PM.
|
|
Submit your question to be answered by Greg or Aimee Everett in the Performance Menu or on the website
Submit Your Question
|
Catalyst Athletics is a USA Weightlifting team of competitive Olympic-style weightlifters. We are currently recruting new lifters and offer sponsorship opportunities.
Read More
|
|
|
|
|
|
|
All content © Catalyst Athletics, Inc. | 1257 Tasman Drive Suite A | Sunnyvale, CA 94089 | 408-400-0067 | Site Terms & Conditions
|
|
|
|
