BrianBobb
Level 1 Valued Member
I don't know if anyone else would be interested in this, but I made a spreadsheet that tracks per-workout and weekly INOL (intensity number of lifts), based on Hristo Hristov's "How to Design Strength Training Programs Using Prilepin's Table" (2005) .
As Hristov puts it, using INOL helps "find the optimal number of lifts when designing strength training routines using weights from different intensity zones." Hristov suggests that frequent workouts with conservative INOL values work best for most people, even though it's not practical for most people to lift very frequently. This seems to run in the vein of high-frequency, strength-focused programs like those found in Easy Strength or Power to the People. I'm not well-versed in bodybuilding-style routines, so I don't know how useful it would be for those.
To use the spreadsheet, enter your chosen training max for the day, and then enter weight and reps for each set. The sheet will calculate the intensity of each set, the overall tonnage for the workout, and the INOL value for the workout; the workout INOL value is based on a calculation of the INOL for each set. It will also calculate the weekly tonnage and INOL for the lift. It also includes an intensity calculator and INOL guidelines from Hristov's paper, for convenience.
To keep logging after the week, just copy and paste the weekly block lower down on the spreadsheet and change the dates. I use separate sheets for each lift in one workbook, so I'll have a bench sheet, a squat sheet, a deadlift sheet, a press sheet, etc. This can also be used as a method for designing or comparing/contrasting percentage-based routines, in which case I would recommend setting the TM to 100.
I made the spreadsheet with Google Sheets. It can be found here.
-Brian
EDIT January 23, 2017: Post edited to include zipped copy of spreadsheet for download, in case folks don't want to mess with Google Sheets. It's in OpenDocument Spreadsheet (ODS) format. Should be able to open with Excel, OpenOffice, LibreOffice, etc.
As Hristov puts it, using INOL helps "find the optimal number of lifts when designing strength training routines using weights from different intensity zones." Hristov suggests that frequent workouts with conservative INOL values work best for most people, even though it's not practical for most people to lift very frequently. This seems to run in the vein of high-frequency, strength-focused programs like those found in Easy Strength or Power to the People. I'm not well-versed in bodybuilding-style routines, so I don't know how useful it would be for those.
To use the spreadsheet, enter your chosen training max for the day, and then enter weight and reps for each set. The sheet will calculate the intensity of each set, the overall tonnage for the workout, and the INOL value for the workout; the workout INOL value is based on a calculation of the INOL for each set. It will also calculate the weekly tonnage and INOL for the lift. It also includes an intensity calculator and INOL guidelines from Hristov's paper, for convenience.
To keep logging after the week, just copy and paste the weekly block lower down on the spreadsheet and change the dates. I use separate sheets for each lift in one workbook, so I'll have a bench sheet, a squat sheet, a deadlift sheet, a press sheet, etc. This can also be used as a method for designing or comparing/contrasting percentage-based routines, in which case I would recommend setting the TM to 100.
I made the spreadsheet with Google Sheets. It can be found here.
-Brian
EDIT January 23, 2017: Post edited to include zipped copy of spreadsheet for download, in case folks don't want to mess with Google Sheets. It's in OpenDocument Spreadsheet (ODS) format. Should be able to open with Excel, OpenOffice, LibreOffice, etc.
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