LukeV
Level 7 Valued Member
I've been playing around with the broad principles of programs espoused by the likes of Pavel, John, Devany etc and came up with the following.
*Six workouts designed on the principles of the Rule of 10: 2x5 5x2 10x1 532 6x1 10x1
*Three intensities based on averages across the six workouts: 69% 75% 80%
*Ratios in common 1RM calculators are used to determine weights for each set/rep combo
*Periodisation by moving between intensities with a bias to 80%: 25%@69, 25%@75, 50%@80
*Stochastic by choosing workouts and intensities at random across eighteen possible workouts
In a nutshell random numbers determine your next workout within a framework that has you (over time) working out at every set/rep and intensity combination. Doing the same workout twice (or more) in a row would be rare but possible and you would expect workouts over weeks and fortnights to be very different.
For example at three workouts per week a fortnight might look like this:
Workout 1: 5x2 @ 69%
Workout 2: 10x1 @ 80%
Workout 3: 532 @ 75%
Workout 4: 3x3 @ 80%
Workout 5: 6x1 @ 69%
Workout 6: 2x5 @ 80%
The next fortnight would most probably be completely different.
The forum won't let me attach a spreadsheet so I hope the attached PDF gives you the idea. You enter exercises and 1RM. The random numbers tell you intensity and workout. You adjust the actual workout weight to reach the desired intensity (69, 75 or 80). Weights are then calculated for you.
I am interested in any feedback on this approach including design, intensities, set/reps, ratios and even improvements to the spreadsheet!!!!!. Also any thoughts on injection of randomness into workout generally.
*Six workouts designed on the principles of the Rule of 10: 2x5 5x2 10x1 532 6x1 10x1
*Three intensities based on averages across the six workouts: 69% 75% 80%
*Ratios in common 1RM calculators are used to determine weights for each set/rep combo
*Periodisation by moving between intensities with a bias to 80%: 25%@69, 25%@75, 50%@80
*Stochastic by choosing workouts and intensities at random across eighteen possible workouts
In a nutshell random numbers determine your next workout within a framework that has you (over time) working out at every set/rep and intensity combination. Doing the same workout twice (or more) in a row would be rare but possible and you would expect workouts over weeks and fortnights to be very different.
For example at three workouts per week a fortnight might look like this:
Workout 1: 5x2 @ 69%
Workout 2: 10x1 @ 80%
Workout 3: 532 @ 75%
Workout 4: 3x3 @ 80%
Workout 5: 6x1 @ 69%
Workout 6: 2x5 @ 80%
The next fortnight would most probably be completely different.
The forum won't let me attach a spreadsheet so I hope the attached PDF gives you the idea. You enter exercises and 1RM. The random numbers tell you intensity and workout. You adjust the actual workout weight to reach the desired intensity (69, 75 or 80). Weights are then calculated for you.
I am interested in any feedback on this approach including design, intensities, set/reps, ratios and even improvements to the spreadsheet!!!!!. Also any thoughts on injection of randomness into workout generally.