Current Routine I am using
4weekCycle.xls – This is a modified 5/3/1-type routine where I’ve added in some rest-pause and static hold work; looking to help gain additional volume with higher poundage.
Routines I have used
The 5/3/1 routines have been very good to me. These two routines, first a simple 5/3/1 & then a 5/3/1+Trimvirate & Boring, helped me gain about 100lbs to my total. They were the perfect stepping stone for me as I venture into the current 4weekCycle routine I have above.
5-3-1-Trimvirate+Boring-But-Big-4-week-cycle.xls
Jim Wendler’s 5-3-1 4week cycle.xls
Sheiko – CMS-MS 9-week Cycle.xls – There are two periods(plans): the training period (4 weeks) and the competition period (5 weeks). The 4 week period is great for getting started, improving form, or if you’re in a recovery stage. I’ve modified the typical spreadsheet / listing you might find out on the Net; giving a 1-page printout for each week as well as area to record actual lift numbers in case you want to venture off from the suggested poundage. Just fill in the 1RMs & start date at the top of the spreadsheet, print, and then you’re ready to go.
