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					   University of Washington 5x5 Workout Schedule
This spreadsheet will build a 14 week workout cycle for you based
upon a University of Washington strength routine utilizing a 5
sets of 5 repetitions strategy. At the end of the cycle you should
realize approximately a 10% increase in your single rep max.
The original plan called for 3 workouts a week, this one uses 2.
Don't overdue it on assistance work while following this cycle and
be sure to do a couple warm-up sets in addition to the actual work
sets.

Enter your current SRM and the Starting date of the cycle
in the appropriate locations and the spreadsheet will give
you the workout schedule for the cycle. In cases where the poundages
for the set are in unusual amounts, round up or down to the nearest
convenient amount within 5 pounds.
Enter Start Date:   04/10/00                Finish Date:   07/17/00

      Enter your SRM in the Bench Press:       220.0

Workout    Set 1     Set 2       Set 3         Set 4       Set 5
  1         77.0      88.0        99.0         110.0       121.0
  2         88.0      99.0       110.0         121.0       132.0
  3         99.0     110.0       121.0         132.0       143.0
  4         88.0      99.0       110.0         121.0       132.0
  5         99.0     110.0       121.0         132.0       143.0
  6        110.0     121.0       132.0         143.0       154.0
  7         99.0     110.0       121.0         132.0       143.0
  8        110.0     121.0       132.0         143.0       154.0
  9        121.0     132.0       143.0         154.0       165.0
  10       110.0     121.0       132.0         143.0       154.0
  11       121.0     132.0       143.0         154.0       165.0
  12       132.0     143.0       154.0         165.0       176.0
  13       121.0     132.0       143.0         154.0       165.0
  14       132.0     143.0       154.0         165.0       176.0
  15       143.0     154.0       165.0         176.0       187.0
  16       132.0     143.0       154.0         165.0       176.0
  17       143.0     154.0       165.0         176.0       187.0
  18       154.0     165.0       176.0         187.0       198.0
  19       143.0     154.0       165.0         176.0       187.0
  20       154.0     165.0       176.0         187.0       198.0
  21       165.0     176.0       187.0         198.0       209.0
  22       154.0     165.0       176.0         187.0       198.0
  23       165.0     176.0       187.0         198.0       209.0
  24       176.0     187.0       198.0         209.0       220.0
  25       165.0     176.0       187.0         198.0       209.0
  26       176.0     187.0       198.0         209.0       220.0
  27       187.0     198.0       209.0         220.0       231.0
  28       176.0     187.0       198.0         209.0       220.0
  29      Warm-up then new single rep max
   Enter Start Date:      04/10/00                Finish Date:    07/17/00

         Enter your SRM in the Bench Press:          242.0
        Suggested starting poundage:                 242.0
         Actual Starting Poundage:                   242.0

  Workout      Set 1     Set 2       Set 3           Set 4        Set 5
     1          77.0      88.0        99.0           110.0        121.0
     2          88.0      99.0       110.0           121.0        132.0
     3          99.0     110.0       121.0           132.0        143.0
     4         121.0     132.0       143.0           154.0        165.0
     5          99.0     110.0       121.0           132.0        143.0
     6         121.0     132.0       143.0           154.0        165.0
     7         132.0     143.0       154.0           165.0        176.0
     8         121.0     132.0       143.0           154.0        165.0
     9         132.0     143.0       154.0           165.0        176.0
    10         143.0     154.0       165.0           176.0        187.0
    11         132.0     143.0       154.0           165.0        176.0
    12         143.0     154.0       165.0           176.0        187.0
    13         154.0     165.0       176.0           187.0        198.0
    14         143.0     154.0       165.0           176.0        187.0
    15         154.0     165.0       176.0           187.0        198.0
    16         165.0     176.0       187.0           198.0        209.0
    17         154.0     165.0       176.0           187.0        198.0
    18         165.0     176.0       187.0           198.0        209.0
    19         176.0     187.0       198.0           209.0        220.0
    20         165.0     176.0       187.0           198.0        209.0
    21         176.0     187.0       198.0           209.0        220.0
    22         187.0     198.0       209.0           220.0        231.0
    23         176.0     187.0       198.0           209.0        220.0
    24         187.0     198.0       209.0           220.0        231.0
    25         198.0     209.0       220.0           231.0        242.0
    26         187.0     198.0       209.0           220.0        231.0
    27         198.0     209.0       220.0           231.0        242.0
    28         209.0     220.0       231.0           242.0        253.0
    29        Warm-up then new single rep max

** This worksheet suggests a starting poundage for the cycle that fits in with the 11 pound jump of an
international style weight set. Entering this weight in cell E5 will generate a sheet that is easy to
implement with the existing weight set.
undage for the cycle that fits in with the 11 pound jump of an
this weight in cell E5 will generate a sheet that is easy to
Enter Start Date:      04/10/00               Finish Date:   07/17/00

               Enter your SRM in the Squat:      220.0

Workout     Set 1      Set 2        Set 3        Set 4       Set 5
   1         77.0       88.0         99.0        110.0       121.0
   2         88.0       99.0        110.0        121.0       132.0
   3         99.0      110.0        121.0        132.0       143.0
   4         88.0       99.0        110.0        121.0       132.0
   5         99.0      110.0        121.0        132.0       143.0
   6        110.0      121.0        132.0        143.0       154.0
   7         99.0      110.0        121.0        132.0       143.0
   8        110.0      121.0        132.0        143.0       154.0
   9        121.0      132.0        143.0        154.0       165.0
  10        110.0      121.0        132.0        143.0       154.0
  11        121.0      132.0        143.0        154.0       165.0
  12        132.0      143.0        154.0        165.0       176.0
  13        121.0      132.0        143.0        154.0       165.0
  14        132.0      143.0        154.0        165.0       176.0
  15        143.0      154.0        165.0        176.0       187.0
  16        132.0      143.0        154.0        165.0       176.0
  17        143.0      154.0        165.0        176.0       187.0
  18        154.0      165.0        176.0        187.0       198.0
  19        143.0      154.0        165.0        176.0       187.0
  20        154.0      165.0        176.0        187.0       198.0
  21        165.0      176.0        187.0        198.0       209.0
  22        154.0      165.0        176.0        187.0       198.0
  23        165.0      176.0        187.0        198.0       209.0
  24        176.0      187.0        198.0        209.0       220.0
  25        165.0      176.0        187.0        198.0       209.0
  26        176.0      187.0        198.0        209.0       220.0
  27        187.0      198.0        209.0        220.0       231.0
  28        176.0      187.0        198.0        209.0       220.0
  29       Warm-up then new single rep max
Enter Start Date:      04/10/00                 Finish Date:   07/17/00

              Enter your SRM in the DeadLift:      250.0

Workout      Set 1      Set 2        Set 3         Set 4       Set 5
   1          87.5     100.0        112.5          125.0       137.5
   2         100.0     112.5        125.0          137.5       150.0
   3         112.5     125.0        137.5          150.0       162.5
   4         100.0     112.5        125.0          137.5       150.0
   5         112.5     125.0        137.5          150.0       162.5
   6         125.0     137.5        150.0          162.5       175.0
   7         112.5     125.0        137.5          150.0       162.5
   8         125.0     137.5        150.0          162.5       175.0
   9         137.5     150.0        162.5          175.0       187.5
  10         125.0     137.5        150.0          162.5       175.0
  11         137.5     150.0        162.5          175.0       187.5
  12         150.0     162.5        175.0          187.5       200.0
  13         137.5     150.0        162.5          175.0       187.5
  14         150.0     162.5        175.0          187.5       200.0
  15         162.5     175.0        187.5          200.0       212.5
  16         150.0     162.5        175.0          187.5       200.0
  17         162.5     175.0        187.5          200.0       212.5
  18         175.0     187.5        200.0          212.5       225.0
  19         162.5     175.0        187.5          200.0       212.5
  20         175.0     187.5        200.0          212.5       225.0
  21         187.5     200.0        212.5          225.0       237.5
  22         175.0     187.5        200.0          212.5       225.0
  23         187.5     200.0        212.5          225.0       237.5
  24         200.0     212.5        225.0          237.5       250.0
  25         187.5     200.0        212.5          225.0       237.5
  26         200.0     212.5        225.0          237.5       250.0
  27         212.5     225.0        237.5          250.0       262.5
  28         200.0     212.5        225.0          237.5       250.0
  29        Warm-up then new single rep max

				
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