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  • Density ALgorithm2

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    steamingbill
    8 views6 pages
    The document outlines a training program consisting of free weight exercises done on different days of the week. It includes exercises like push, pull, press, swings, and turkish getups. It also lists the sets, reps and weight used for deadlifts as part of a tapering program. The majority of the document consists of tables showing percentage based metrics (presumably related to intensity) for each exercise across weeks of training, months of training and during the taper.

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    The document outlines a training program consisting of free weight exercises done on different days of the week. It includes exercises like push, pull, press, swings, and turkish getups. It also lists the sets, reps and weight used for deadlifts as part of a tapering program. The majority of the document consists of tables showing percentage based metrics (presumably related to intensity) for each exercise across weeks of training, months of training and during the taper.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    8 views6 pages

    Density ALgorithm2

    Uploaded by

    steamingbill
    The document outlines a training program consisting of free weight exercises done on different days of the week. It includes exercises like push, pull, press, swings, and turkish getups. It also lists the sets, reps and weight used for deadlifts as part of a tapering program. The majority of the document consists of tables showing percentage based metrics (presumably related to intensity) for each exercise across weeks of training, months of training and during the taper.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 6

    Sheet1

    Density Algorithm Mon Tue Wed Thu


    Free Weights
    Push 3x8 3x2
    Pull 1x3 5x5
    Press 1x3 1x3
    Swing 1x3 1x3
    TGU 3x2 1x3

    Week 1 11% 12%


    Week 2 86% 11%
    Week 3 21% 45%
    Week 4 81% 25%

    Month 1 55% 71%


    Month 2 54% 1%
    Month 3 79% 46%
    Taper 20% 20%

    Taper 20kg
    Deadlifts
    100kg 5x5
    200kgh 2x3
    300kg 1x1

    Density Algorithm Mon Tue Wed Thu


    Free Weights
    Push 5x5 3x2
    Pull 1x3 5x5
    Press 1x3 1x3
    Swing 1x3 1x3
    TGU 3x2 1x3

    Week 1 84% 20%


    Week 2 1% 69%
    Week 3 32% 41%
    Week 4 14% 30%

    Month 1 70% 71%


    Month 2 58% 2%
    Month 3 26% 28%
    Taper 20% 20%

    Taper 20kg
    Deadlifts
    100kg 5x5
    200kgh 2x3
    300kg 1x1

    Density Algorithm Mon Tue Wed Thu


    Free Weights

    Page 1
    Sheet1

    Push 5x5 3x2


    Pull 1x3 5x5
    Press 1x3 1x3
    Swing 1x3 1x3
    TGU 3x2 1x3

    Week 1 37% 99%


    Week 2 39% 0%
    Week 3 25% 9%
    Week 4 57% 59%

    Month 1 33% 56%


    Month 2 63% 5%
    Month 3 12% 68%
    Taper 20% 20%

    Taper 20kg
    Deadlifts
    100kg 5x5
    200kgh 2x3
    300kg 1x1

    Density Algorithm Mon Tue Wed Thu


    Free Weights
    Push 5x5 3x2
    Pull 1x3 5x5
    Press 1x3 1x3
    Swing 1x3 1x3
    TGU 3x2 1x3

    Week 1 20% 88%


    Week 2 63% 49%
    Week 3 41% 77%
    Week 4 63% 83%

    Month 1 60% 74%


    Month 2 10% 54%
    Month 3 53% 40%
    Taper 20% 20%

    Taper 20kg
    Deadlifts
    100kg 5x5
    200kgh 2x3
    300kg 1x1

    Density Algorithm Mon Tue Wed Thu


    Free Weights
    Push 5x5 3x2
    Pull 1x3 5x5
    Press 1x3 1x3

    Page 2
    Sheet1

    Swing 1x3 1x3


    TGU 3x2 1x3

    Week 1 74% 50%


    Week 2 21% 51%
    Week 3 4% 6%
    Week 4 51% 53%

    Month 1 4% 48%
    Month 2 33% 68%
    Month 3 42% 56%
    Taper 20% 20%

    Taper 20kg
    Deadlifts
    100kg 5x5
    200kgh 2x3
    300kg 1x1

    Density Algorithm Mon Tue Wed Thu


    Free Weights
    Push 5x5 3x2
    Pull 1x3 5x5
    Press 1x3 1x3
    Swing 1x3 1x3
    TGU 3x2 1x3

    Week 1 71% 15%


    Week 2 42% 30%
    Week 3 28% 73%
    Week 4 59% 90%

    Month 1 64% 41%


    Month 2 97% 51%
    Month 3 97% 55%
    Taper 20% 20%

    Taper 20kg
    Deadlifts
    100kg 5x5
    200kgh 2x3
    300kg 1x1

    Page 3
    Sheet1

    Fri Sat

    1x3 1x3
    3x2 1x3
    5x5 3x2
    1x3 5x5
    1x3 1x3

    22% 54%
    46% 34%
    80% 81%
    58% 23%

    1% 77%
    27% 10%
    80% 23%
    20% 20%

    Fri Sat

    1x3 1x3
    3x2 1x3
    5x5 3x2
    1x3 5x5
    1x3 1x3

    56% 8%
    6% 42%
    6% 80%
    29% 57%

    63% 96%
    44% 42%
    15% 22%
    20% 20%

    Fri Sat

    Page 4
    Sheet1

    1x3 1x3
    3x2 1x3
    5x5 3x2
    1x3 5x5
    1x3 1x3

    45% 64%
    62% 30%
    18% 51%
    62% 64%

    12% 78%
    26% 22%
    48% 75%
    20% 20%

    Fri Sat

    1x3 1x3
    3x2 1x3
    5x5 3x2
    1x3 5x5
    1x3 1x3

    82% 64%
    3% 79%
    89% 60%
    62% 93%

    9% 80%
    45% 40%
    20% 15%
    20% 20%

    Fri Sat

    1x3 1x3
    3x2 1x3
    5x5 3x2

    Page 5
    Sheet1

    1x3 5x5
    1x3 1x3

    18% 85%
    9% 61%
    77% 52%
    24% 18%

    12% 44%
    63% 50%
    81% 53%
    20% 20%

    Fri Sat

    1x3 1x3
    3x2 1x3
    5x5 3x2
    1x3 5x5
    1x3 1x3

    65% 53%
    52% 68%
    73% 21%
    88% 68%

    16% 23%
    68% 68%
    70% 48%
    20% 20%

    Page 6

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