Single Lift INOL Feedback Log

	A	B	C	D	E	F	G	H	I	J	K	L	M	N	O	P	Q	R	S	T	U	V
1	Single Lift INOL Feedback Tracking Log									Weekly INOL Guidelines
2	Based on Hristo Hristov's "How to Design Strength Training Programs Using Prilepin's Table" 2005.2.10									<2		easy, doable, good to do after more tiring weeks and prepeaking
3	Set training max for day (TM) under TM column, then enter weight and reps for each set									2-3		tough but doable, good for loading phases between
4										3-4		brutal, lots of fatigue, good for a limited time and shock microcycles
5	TM Intensity Reference									>4		Are you out of your mind?
6	Training Max	100
7	95%	95								Single Workout INOL of a single exercise
8	90%	90								<0.4		too few reps, not enough stimulus
9	85%	85								0.4-1		fresh, quite doable and optimal if you are not accumulating fatigue
10	80%	80								1-2		tough, but good for loading phases
11	75%	75								>2		brutal
12	70%	70
13	65%	65								*Hristov suggests frequent workouts with workout INOLs of 0.6-1 work best for most people
14	60%	60
15	55%	55
16	50%	50
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19	12/25/16-12/31/16		Set 1			Set 2			Set 3			Set 4			Set 5			Set 6			Tonnage	INOL
20	Date	TM	Weight	Reps	Int.	Weight	Reps	Int.	Weight	Reps	Int.	Weight	Reps	Int.	Weight	Reps	Int.	Weight	Reps	Int.
21	Sunday, December 25, 2016	100	80	2	80%	80	2	80%	80	2	80%	80	2	80%	80	2	80%			0%	800	0.5
22	Monday, December 26, 2016	100	80	5	80%	80	5	80%			0%			0%			0%			0%	800	0.5
23	Tuesday, December 27, 2016	100	80	16	80%			0%			0%			0%			0%			0%	1280	0.8
24	Wednesday, December 28, 2016	100	80	4	80%	80	4	80%	80	4	80%	80	4	80%			0%			0%	1280	0.8
25	Thursday, December 29, 2016	100			0%			0%			0%			0%			0%			0%	0	0
26	Friday, December 30, 2016	100			0%			0%			0%			0%			0%			0%	0	0
27	Saturday, December 31, 2016	100			0%			0%			0%			0%			0%			0%	0	0
28																			Weekly	Totals:	4160	2.6
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