{"id":475,"date":"2015-02-03T20:41:31","date_gmt":"2015-02-03T20:41:31","guid":{"rendered":"http:\/\/ironkladtraining.com\/?p=475"},"modified":"2015-06-01T17:39:49","modified_gmt":"2015-06-01T17:39:49","slug":"lost-in-stagnation-or-as-the-spinning-wheel-turns","status":"publish","type":"post","link":"https:\/\/ironkladtraining.com\/?p=475","title":{"rendered":"Lost in Stagnation or As The Spinning Wheel Turns"},"content":{"rendered":"

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. \u00a0However too often we loose sight of our goal and get lost in reps and sets without a light to guide us. \u00a0These are two models I have used in the past that are helpful in setting new rep maximums.<\/p>\n

This Model Is a version of similar to the Texas progression.<\/p>\n\n\n\n\n\n\n\n
\u00a0Weeks<\/strong><\/td>\nProgression<\/strong><\/td>\nGeneric Example 5X3<\/strong><\/td>\nWeeks Goal<\/strong><\/td>\n<\/tr>\n
W1<\/td>\nRamp<\/td>\n100X3 105X3 110X3 115X2 115X2<\/td>\n\u00a0(Rep Maximum(s))<\/strong><\/td>\n<\/tr>\n
W2<\/td>\nStatic<\/td>\n105X3X3X3X3X3X3X3<\/td>\n(Cumulative Volume)<\/strong><\/td>\n<\/tr>\n
W3<\/td>\nRamp<\/td>\n105X3 110X3 115X3<\/td>\n( Personal Best(s))<\/strong><\/td>\n<\/tr>\n
W4<\/td>\nStatic<\/td>\n110X3X3X3X3X3X3<\/td>\n(Personal Best Cumulative Volume)<\/strong><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

The second model is similar but a bit better at increasing cumulative volume.<\/p>\n\n\n\n\n\n\n\n
Weeks<\/td>\nProgression<\/td>\nGeneric Example 5X3<\/td>\nWeeks Goal<\/td>\n<\/tr>\n
W1<\/td>\nRamp<\/td>\n100,105,110,110,115,120,125,130,135,140,145,150X1<\/td>\n\u00a0(Rep Maximum(s))<\/strong><\/td>\n<\/tr>\n
W2<\/td>\nTiered Static<\/td>\n\n

125X1X1x1x1<\/p>\n

135X1X1x1x1<\/p>\n

140X1x1x1x1<\/td>\n

(Cumulative Volume)<\/strong><\/td>\n<\/tr>\n
W3<\/td>\nRamp<\/td>\n105,110,110,115,120,125,130,135,140,145,150,155X1<\/td>\n\u00a0( Personal Best(s))<\/strong><\/td>\n<\/tr>\n
W4<\/td>\nStatic<\/td>\n\n

125X1X1x1x1x1<\/p>\n

135X1X1x1x1x1<\/p>\n

140X1x1x1x1x1<\/td>\n

(Personal Best Cumulative Volume)<\/strong><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

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. \u00a0However too often we loose sight of our goal and get lost in reps and sets without a light to guide us. \u00a0These are two … Continue reading Lost in Stagnation or As The Spinning Wheel Turns<\/span> →<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-475","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"_links":{"self":[{"href":"https:\/\/ironkladtraining.com\/index.php?rest_route=\/wp\/v2\/posts\/475","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/ironkladtraining.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ironkladtraining.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ironkladtraining.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/ironkladtraining.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=475"}],"version-history":[{"count":6,"href":"https:\/\/ironkladtraining.com\/index.php?rest_route=\/wp\/v2\/posts\/475\/revisions"}],"predecessor-version":[{"id":550,"href":"https:\/\/ironkladtraining.com\/index.php?rest_route=\/wp\/v2\/posts\/475\/revisions\/550"}],"wp:attachment":[{"href":"https:\/\/ironkladtraining.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=475"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ironkladtraining.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=475"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ironkladtraining.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=475"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}