For anyone that cares I was playing around with excel and put this together. I'm sure it's not perfect and is my first draft and will need some fleshing out. There's other goodies in the spreadsheet I find useful at times too.
1020Life_Template.xlsx
Coming out of rehab I'll be doing this for at least my squats/deadlifts for a while. It's just a template of a method that's meant for you to modify to your needs. So, everything can/should be modified and the goals/reps/sets/etc are just a guideline. Replace A/B/C with the lifts you want and as many as you need and what you need.
Either way the book is a great read
http://www.powerrackstrength.com/
If anything Brian's break down of the weakpoints and lifts to choose and the McGill information on warmups is great for everyone no matter what program you're on and I highly suggest the Ultimate Back Fitness and Performance 5th edition can be found on Amazon. Also, have been collecting a playlist of Stuart McGill's stuff on youtube.
http://www.youtube.com/playlist?list...Jt7sgMh1WxklWx
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Thread: 10/20/Life Template
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10-21-2014, 02:42 PM #1
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10/20/Life Template
Last edited by Jason2459; 10-22-2014 at 08:43 AM.
My Training Journal: http://tinyurl.com/jasons-journal
My Video Training Journal: www.youtube.com/user/jason24590
08/17:245,185,275 02/18:345,275,380
06/18:405;315,455
goal: hit previous SBD #s again 524,364,562
current meet PRs: ---/---/--- ---
What NorthStrong's sig. says
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10-21-2014, 03:01 PM #2
- Join Date: Mar 2007
- Location: Nebraska, United States
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BTW, PM's asking big general questions, ie. the book answers the question very clearly, my answer will most likely be buy the book. This goes with posts too.
My Training Journal: http://tinyurl.com/jasons-journal
My Video Training Journal: www.youtube.com/user/jason24590
08/17:245,185,275 02/18:345,275,380
06/18:405;315,455
goal: hit previous SBD #s again 524,364,562
current meet PRs: ---/---/--- ---
What NorthStrong's sig. says
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10-21-2014, 07:19 PM #3
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10-22-2014, 01:12 PM #4
- Join Date: Mar 2007
- Location: Nebraska, United States
- Age: 49
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Very much worth it. Easy read and brings up some good points. The warmup index is really great. I'm glad I picked the book up especially in reference to Stuart McGills information. In 4 weeks I went from having drop foot not being able to pick up my left foot due to an injury playing around with my kids causing severe sciatic nerve issues to moving and walking around normally most days now.
Having glossed over Brian's injuries and rehab before with McGill no way would I think a few simple movements could rehab something so severe. But doing cat/camels, bird dogs, McGill sit ups, planks, flossing the nerve, and walking every day is all that has helped the most along with not doing anything that causes pain which also meant relearning a lot of basic movement patterns and not going into flexion with the lower back.
I'm really looking forward to starting up 10/20/life and getting back under a barbell soon and really all thanks to picking up 10/20/life and getting into Stuart McGills stuff.My Training Journal: http://tinyurl.com/jasons-journal
My Video Training Journal: www.youtube.com/user/jason24590
08/17:245,185,275 02/18:345,275,380
06/18:405;315,455
goal: hit previous SBD #s again 524,364,562
current meet PRs: ---/---/--- ---
What NorthStrong's sig. says
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01-05-2015, 09:49 AM #5
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01-13-2015, 07:13 AM #6
- Join Date: Mar 2007
- Location: Nebraska, United States
- Age: 49
- Posts: 17,062
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No idea but I think I updated it since this thread was created. Works for me.
I think this was the last edit I've done to it.
1020Life_Templatev1.1.xlsxMy Training Journal: http://tinyurl.com/jasons-journal
My Video Training Journal: www.youtube.com/user/jason24590
08/17:245,185,275 02/18:345,275,380
06/18:405;315,455
goal: hit previous SBD #s again 524,364,562
current meet PRs: ---/---/--- ---
What NorthStrong's sig. says
-
01-13-2015, 09:26 AM #7
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04-17-2015, 10:38 AM #8
- Join Date: Oct 2008
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Great Spreadsheet. Thanks.
David, a 56 year old pastor, husband and father.
1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified
Best Lifts - Squat 375lbs Bench 205 lbs Deadlift 470lbs. Goals in next year? Be the best Me I can be.
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08-14-2017, 09:28 PM #9
- Join Date: Mar 2007
- Location: Nebraska, United States
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I see Brian came out with a new revision of the book. Anyone know if there's anything drastically different from the original book that would tweak this template? Or just some more stats, testimonials, and a few more ideas on how to condense or spread out the training days?
My Training Journal: http://tinyurl.com/jasons-journal
My Video Training Journal: www.youtube.com/user/jason24590
08/17:245,185,275 02/18:345,275,380
06/18:405;315,455
goal: hit previous SBD #s again 524,364,562
current meet PRs: ---/---/--- ---
What NorthStrong's sig. says
-
08-18-2017, 05:54 PM #10
- Join Date: Mar 2007
- Location: Nebraska, United States
- Age: 49
- Posts: 17,062
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Looks like very minor updates. Pretty much what i called out above. There was a little tweak to the precontest week 7 and 8 and some added accessory lifts mentioned.
Some may like the original template as week 7 and into 8 overloads more on top with reverse bands.1020Life_Templatev1.2.xlsxMy Training Journal: http://tinyurl.com/jasons-journal
My Video Training Journal: www.youtube.com/user/jason24590
08/17:245,185,275 02/18:345,275,380
06/18:405;315,455
goal: hit previous SBD #s again 524,364,562
current meet PRs: ---/---/--- ---
What NorthStrong's sig. says
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08-25-2020, 06:27 AM #11
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08-25-2020, 07:19 AM #12
- Join Date: Mar 2007
- Location: Nebraska, United States
- Age: 49
- Posts: 17,062
- Rep Power: 39393
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