@beths10 showed me a fitness video today in which one of our favorite strength athletes and coaches, Dr. Stefi Cohen, was talking about maximizing your training without over-training. The easiest way to do this, she suggested, is to calculate your weekly tonnage (weight x reps x sets for each movement, then add each movement to arrive at total tonnage) and compare how you feel week-to-week based on your totals.
Here is a breakdown of last week for me:
I’m currently using Jim Wendler’s 5/3/1 system for building strength, so I’ll break down my calculations into my 4 main movements [Front squat, Deadlift, Overhead press, and Bench press].
Here I’m going to include my main deadlift working sets, as well as the trap bar deadlifts I did in my assistance work for farmer’s carries.
|248.625||x5 = 1,250|
|286.875||x5 = 1,450|
|325.125||x10 = 3,250|
315×12 (farmer’s walks) = 3,780
Tonnage = 9,730
For this movement, I included the thrusters and back squats I did in my Sunday class.
|131.625||x5 = 650|
|151.875||x5 = 750|
105×32 (thrusters) = 3,360
105×20 (back squat) = 2,100
Total = 8,390
I am also going to include the same sets of thrusters I did for front squats, but impose a -25% penalty since they use momentum from a squat to generate movement.
|87.75||x5 = 450|
|101.25||x5 = 500|
|114.75||x12 = 1,380|
105×24 = 2,520
Total = 4,850
For bench press, I’m going to include my dumbbell pressing (floor and neutral incline) press work since the movement pattern is really similar to the barbell press.
|166.725||x5 = 825|
|192.375||x5 = 950|
|218.025||x12 = 2,640|
80×30 (DB floor press) = 2,400
65×45 (DB neutral incline press) = 2,925
Total = 9,740
Grand Total = 32,710lbs = 16.355 tons*
*this does not take into account the extra volume I accrued from assistance work like dips, chinups, good mornings, lunges, split squats, step-ups, and one-leg deadlifts. I also went bouldering with @hugo, @douglasawesome, and @chimp for the first time in a month, adding extra volume to my back work.