MSUExperimental5and6.xls

	A	B	C	D	E	F	G	H	J	L
1	MSU Weightlifting - Hormonal Fluctuation Research Model
2
3		Name:	Training Percentages						Training Program
4		1 Repetition Maximums				Enter Maximums Below and Print
5		Snatch		Clean & Jerk		Back Squat		Press	Weeks 5 and 6
6		100		100		100		100
7									Downloaded from ExRx.net
8	Week 5
9	Monday		Reps = 1	Set 1-4	Set 5	Set 6	Set 7	Set 8	Notes
10	Snatch			Ad lib	75	75	75	75
11	Clean & Jerk			Ad lib	75	75	75	75
12	Back Squat			Ad lib	75	75	75	75	Time in	Time out
13	Abdominals (Reps = 10)			Ad lib					How do you feel? (1-10)
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15	Wednesday		Reps = 1	Set 1-4	Set 5	Set 6	Set 7	Set 8	Notes
16	Snatch			Ad lib	90	90	90	90
17	Jerk			Ad lib	90	90	90	90
18	Front Squat			Ad lib	75	75	75	75	Time in	Time out
19	Abdominals (Reps = 10)			Ad lib					How do you feel? (1-10)
20
21	Friday		Reps = 1	Set 1-4	Set 5	Set 6	Set 7	Set 8	Notes
22	Snatch			Ad lib	75	75	75	75
23	Power Clean			Ad lib	75	75	75	75
24	Press			Ad lib	75	75	75	75
25	Back Squat			Ad lib	75	75	75	75	Time in	Time out
26	Abdominals (Reps = 10)			Ad lib					How do you feel? (1-10)
27
28	Saturday		Reps = 1	Set 1-4	Set 5	Set 6	Set 7	Set 8	Notes
29	Snatch			Ad lib	90	90	90	90
30	Clean & Jerk			Ad lib	90	90	90	90
31	Romanian Deadlift			Ad lib	110	110	110	110	Time in	Time out
32	Abdominals (Reps = 10)			Ad lib					How do you feel? (1-10)
33					Strike through each miss			Strike through 2 misses
34	Week 6
35	Monday		Reps = 1	Set 1-4	Set 5	Set 6	Set 7	Set 8	Notes
36	Snatch			Ad lib	90	90	90	90
37	Clean & Jerk			Ad lib	90	90	90	90
38	Back Squat			Ad lib	90	90	90	90	Time in	Time out
39	Abdominals (Reps = 8)			Ad lib					How do you feel? (1-10)
40
41	Wednesday		Reps = 1	Set 1-4	Set 5	Set 6	Set 7	Set 8	Notes
42	Snatch			Ad lib	80	80	80	80
43	Clean & Jerk			Ad lib	80	80	80	80
44	Front Squat			Ad lib	60	60	60	60	Time in	Time out
45	Abdominals (Reps = 8)			Ad lib					How do you feel? (1-10)
46					Strike through each miss			Strike through 2 misses
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