Lost in Stagnation or As The Spinning Wheel Turns

Progression is an important topic and progression can often be overlooked as such it is important to have a goal and to set a realistic time line for that goal.  However too often we loose sight of our goal and get lost in reps and sets without a light to guide us.  These are two models I have used in the past that are helpful in setting new rep maximums.

This Model Is a version of similar to the Texas progression.

 Weeks Progression Generic Example 5X3 Weeks Goal
W1 Ramp 100X3 105X3 110X3 115X2 115X2  (Rep Maximum(s))
W2 Static 105X3X3X3X3X3X3X3 (Cumulative Volume)
W3 Ramp 105X3 110X3 115X3 ( Personal Best(s))
W4 Static 110X3X3X3X3X3X3 (Personal Best Cumulative Volume)

The second model is similar but a bit better at increasing cumulative volume.

Weeks Progression Generic Example 5X3 Weeks Goal
W1 Ramp 100,105,110,110,115,120,125,130,135,140,145,150X1  (Rep Maximum(s))
W2 Tiered Static

125X1X1x1x1

135X1X1x1x1

140X1x1x1x1

(Cumulative Volume)
W3 Ramp 105,110,110,115,120,125,130,135,140,145,150,155X1  ( Personal Best(s))
W4 Static

125X1X1x1x1x1

135X1X1x1x1x1

140X1x1x1x1x1

(Personal Best Cumulative Volume)

 

2 thoughts on “Lost in Stagnation or As The Spinning Wheel Turns

  1. Green Coffees

    Wow that was strange. I just wrote an extremely long comment but after
    I clicked submit my comment didn’t show up.

    Grrrr… well I’m not writing all that over again.
    Regardless, just wanted to say fantastic blog!

    Reply

Leave a Reply

Your email address will not be published. Required fields are marked *