Chaos and Pain training

[Tom Narvaez]

This: http://startingstrength.com/resource...956#post467956

and my response in the next post.

[Miro]

I see. Thanks for your insight, it was very interesting and helpful.

[Tom Narvaez]

No worries. Glad to help.

[Briks42]

This: http://startingstrength.com/resource...956#post467956

and my response in the next post.

Thanks Tom. Makes sense. I've said it before and I'll say it now, I love the way you've designed this program. It's based on 5/3/1 obviously but it's different enough that is it's own beast. All the issues I've had with 5/3/1 have been removed and I think you are gonna make awesome progress on this program. My own training partner is in the middle of a year-long bodyweight cut right now so hes been sitcking to higher intensity/lower volume stuff right now, but he has mentioned that when he gets to goal weight, he wants a program where he does the big lifts only once a week. I think this is exactly what i am going to use for him at that point. Thanks a lot for detailing it here for everyone.

[Briks42]

Actually, fuck it, I might just start him on your program now but tweak the desired reps down a little bit to keep intensity up, and just limit the assistance for him a little to keep him from running his dick into the ground (he still has like 25 pounds to lose in 2012 after losing 27 so far)

[Miro]

Tom's programming logic intrigued me, so I wrote a program to mess around with the numbers (trying out different repetition schemes) and came up with a ranking to see, which repetition combos would yield the biggest increase in a given macro cycle.
The assumption I made, was that each week the lifter strictly only did as many reps as necessary to beat the old maximum (using Wendler's formula), which guaranteed an increase of the old max . The macro cycle was always set to 18 weeks, but the micro cycles varied depending on the rep schemes (for example, using only 1.75 and 0.75 called for 2-week-mini cycles). That and rounding the weights to the next 2.5-interval.

Every macrocycle starts with 100.

Rank	End Max	Increase in %	Rep Range
1	207.5	108.0		0.75/1.75/
2	207.5	108.0		0.75/
3	205.0	105.0		0.75/1.75/2.75/3.75/4.75/5.75/6.75/
4	205.0	105.0		0.75/1.75/2.75/3.75/4.75/5.75/
5	205.0	105.0		0.75/1.75/2.75/
6	202.5	102.0		1.75/3.75/5.75/
7	202.5	102.0		1.75/2.75/3.75/
8	197.5	98.0		1.75/
9	197.5	98.0		0.75/2.75/4.75/
10	195.0	95.0		0.75/1.75/2.75/3.75/4.75/5.75/6.75/7.75/8.75/9.75/
11	195.0	95.0		0.75/1.75/2.75/3.75/4.75/5.75/6.75/7.75/8.75/
12	195.0	95.0		3.75/
13	195.0	95.0		3.75/5.75/7.75/
14	195.0	95.0		2.75/3.75/4.75/
15	192.5	93.0		0.75/1.75/2.75/3.75/4.75/5.75/6.75/7.75/
16	192.5	93.0		0.75/1.75/2.75/3.75/
17	192.5	93.0		3.75/4.75/5.75/
18	190.0	90.0		2.75/
19	190.0	90.0		5.75/7.75/9.75/
20	190.0	90.0		4.75/6.75/8.75/
21	190.0	90.0		2.75/4.75/6.75/
22	190.0	90.0		4.75/5.75/6.75/
23	187.5	88.0		7.75/
24	187.5	88.0		6.75/
25	187.5	88.0		7.75/8.75/9.75/
26	185.0	85.0		9.75/
27	185.0	85.0		8.75/
28	185.0	85.0		5.75/
29	185.0	85.0		4.75/
30	185.0	85.0		5.75/6.75/7.75/
31	177.5	77.0		6.75/7.75/8.75/

It's probably quite useless for anything, but I thought it was interesting to see what kind of numbers MIGHT emerge from using different repetition combos. What surprised me to see was that the 5s (or 4.75, mathematically speaking) didn't do very favorably in this game of numbers, at least compared to the other rep combos.

[njs23]

http://www.reddit.com/r/fitnesscircl...ewis_responds/

[Kyle Aaron]

Wow. His stories of his sex life have even more bullshit than his training stories.

[Bazza20]

Wow. His stories of his sex life have even more bullshit than his training stories.

So his training is bullshit but he probably deadlifts more than all your clients could total put together.

[Carlos Daniel]

http://www.reddit.com/r/fitnesscircl...ewis_responds/

now this is interesting