MSUExperimental1and2.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 your Maximum Lifts Below and Print
5		Snatch		Clean & Jerk		Back Squat		Press	Weeks 1 and 2
6		100		100		100		100
7									Downloaded from ExRx.net
8	Week 1
9	Monday		Reps = 2	Set 1-3	Set 4	Set 5	Set 6		Notes
10	Power Snatch			Ad lib	52	52	52
11	Power Clean + Push Jerk			Ad lib	52	52	52
12	Back Squat			Ad lib	60	60	60		Time in	Time out
13	Abdominals (15 rep)			Ad lib					How do you feel? (1-10)
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15	Wednesday		Reps = 2	Set 1-3	Set 4	Set 5	Set 6		Notes
16	Hang Power Snatch			Ad lib	58	58	58
17	Hang Power Clean			Ad lib	58	58	58
18	Romanian Deadlift			Ad lib	90	90	90		Time in	Time out
19	Abdominals (15 rep)			Ad lib					How do you feel? (1-10)
20
21	Saturday		Reps = 2	Set 1-3	Set 4	Set 5	Set 6		Notes
22	Snatch			Ad lib	80	80	80
23	Power Clean			Ad lib	68	68	68
24	Jerk			Ad lib	80	80	80
25	Front Squat			Ad lib	60	60	60		Time in	Time out
26	Abdominals (15 rep)			Ad lib					How do you feel? (1-10)
27					Strike through each miss.			Strike through for 2 misses
28	Week 2
29	Monday		Reps = 2	Set 1-3	Set 4	Set 5	Set 6	Set 7	Notes
30	Snatch			Ad lib	70	70	70	70
31	Power Clean			Ad lib	73	73	73	73
32	Jerk			Ad lib	85	85	85	85
33	Back Squat			Ad lib	70	70	70	70	Time in	Time out
34	Abdominals (12 reps)			Ad lib					How do you feel? (1-10)
35
36	Wednesday		Reps = 2	Set 1-3	Set 4	Set 5	Set 6	Set 7	Notes
37	Power Snatch			Ad lib	68	68	68	68
38	Clean			Ad lib	80	80	80	80
39	Press			Ad lib	80	80	80	80
40	Front Squat			Ad lib	60	60	60	60	Time in	Time out
41	Reverse Back Extension (12 reps)			Ad lib					How do you feel? (1-10)
42
43	Friday		Reps = 2	Set 1-4	Set 5	Set 6	Set 7	Set 8	Notes
44	Snatch			Ad lib	90	90	90	90
45	Push Press			Ad lib	70	70	70	70
46	Romanian Deadlift			Ad lib	110	110	110	110	Time in	Time out
47	Abdominals (12 reps)			Ad lib					How do you feel? (1-10)
48
49	Saturday		Reps = 2/1	Set 1-4	Set 5	Set 6	Set 7	Set 8	Notes
50	Snatch			Ad lib	85	90	95	100
51	Clean & Jerk			Ad lib	88	93	98	100
52	Front Squat			Ad lib	80	80	80	80	Time in	Time out
53					Strike through for 1 miss.			Strike through for 2 misses
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