1 | Input your Current 1RM's Here | Actual Training 1RM's | |||||||
---|---|---|---|---|---|---|---|---|---|
2 | Squat 1RM: | 100 | Squat 1RM: | 200 | |||||
3 | Bench 1RM: | 75 | Bench 1RM: | 145 | |||||
4 | Deadlift 1RM: | 115 | Deadlift 1RM: | 227.5 | |||||
5 | |||||||||
6 | How certain are you of your ability to perform these 1RMs on an average day of training? | ||||||||
7 | 1 | 2 | 3 | ||||||
8 | I can only lift this weight when peaked or on a good training day. | ||||||||
9 | How many times per week on average during the past 12 weeks have you trained each competition lift? | ||||||||
10 | 2x | ||||||||
11 | |||||||||
12 | Have you increased your strength at this training frequency during the past 12 weeks? | ||||||||
13 | Yes | ||||||||
14 | |||||||||
15 | How many days per week would you like to train? | ||||||||
16 | 3 sessions per week | ||||||||
17 | |||||||||
18 | From your planned start date, how many weeks out will you be from your competition or 1RM test? | ||||||||
19 | 12 weeks | ||||||||
20 | |||||||||
21 | Recommendations | ||||||||
22 | |||||||||
23 | Recommended 1RM's: | Lower your Current 1RMs by 3.75-5% 1RM | |||||||
24 | Recommended Cycle: | Use the STC 2x Training Frequency | |||||||
25 | Recommended Start Phase & Week: | Perform your recommended training cycle starting with the Preparatory Phase 3 On-Season program. | |||||||
26 | |||||||||
27 |
1 | Actual Training 1RM's | ||||||||
---|---|---|---|---|---|---|---|---|---|
2 | Squat 1RM: | 113 | Squat 1RM: | 200 | |||||
3 | Bench 1RM: | 106 | Bench 1RM: | 145 | |||||
4 | Deadlift 1RM: | 146 | Deadlift 1RM: | 227.5 | |||||
5 | |||||||||
6 | How certain are you of your ability to perform these 1RMs on an average day of training? | ||||||||
7 | 1 | 1 | 1 | ||||||
8 | I can lift this weight on an average training day, but probably can't lift more. | ||||||||
9 | How many times per week on average during the past 12 weeks have you trained each competition lift? | ||||||||
10 | 1x | ||||||||
11 | |||||||||
12 | Have you increased your strength at this training frequency during the past 12 weeks? | ||||||||
13 | |||||||||
14 | Yes | ||||||||
15 | How many days per week would you like to train? | ||||||||
16 | 5 sessions per week | ||||||||
17 | |||||||||
18 | From your planned start date, how many weeks out will you be from your competition or 1RM test? | ||||||||
19 | 24 weeks | ||||||||
20 | |||||||||
21 | Recommendations | ||||||||
22 | |||||||||
23 | Recommended 1RM's: | Lower your Current 1RMs by 2.5-3.75% 1RM | |||||||
24 | Recommended Cycle: | Use the STC 2x Training Frequency | |||||||
25 | Recommended Start Phase & Week: | Perform your recommended training cycle starting with the Foundation Phase 1 Off-Season program, and then progress to Phase 1 of the On-Season program when 12 weeks out. | |||||||
26 | |||||||||
27 |