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you could face the machine and hold it at your waist like the SLDL or RDL and lift with calves. Try it and see.

You might want to re think cardio 3x a week. Cardio is not necessary for weight loss, calories in vs calories out. I would try 1-2 HIT sessions for cardio about 20-30 mins max and see how the 1st...

It might be related to your cut depending upon the deficit. You could add some more calories on heavy day and the day before medium to aid with recovery.

After a couple more cycles when your...

You failed bench and OHP on 1st cycle? If so drop weight 10% you started too heavy.

When form breaks down I dont count those reps/

Nice job now get that squat moving up!!!

How many cycles have you done?

What is your squat weight?

I did 7 cycles of AP ABR and my squat was at 265. I was having issues with recovering between the 3 workouts. I discussed this with AP...

great job amazing what you can do when you get rest and eat and BELIEVE you are getting all reps!!

"Whether you think you can or cannot, you are probably correct" ~H.Ford 1929

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When people lock out at top they tend to round out shoulders basically removing the tightness of upper back. I lock out out at top but I keep my traps and upper back tight(pinned) while doing it.
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yes it is set up as dual factor programming which should include the light day.

Follow as written for 3 cycles at least then if you want to try 2 heavy days.

1st set is strength 2nd set is endurance. I have missed reps on weeks 3&4 and still got all 12 both sets. Your endurance will catch up hence the reason for the 90 sec rest instead 3-5 mins.

RDL:

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Yes warm up sets (2) are required for 1st 3 exercises, the rest are up to you.

Do all squat warm ups and work sets then bench etc.... finish each exercise and do them in the order written.

AP SBR is a good routine to cut on as it will progress slower than the 3x5 or 5x5 programs. Your goal should be to maintain muscle and gain strength while cutting. I did 4 cycles of AP SBR while...

watch the whole Sqaut RX videos on youtube. Doing bodyweight squats without bar on back is hard to keep balance. Start with just the bar and work with it till your form is good then add some weights....

read this over and over http://forum.bodybuilding.com/showthread.php?t=121703981

If you have very little muscle, cutting to see your abs will result in you looking fraile. More muscle mass equals...

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do yourself a favor and read this http://forum.bodybuilding.com/showthread.php?t=122509811


You are worrying about stuff that will work itself out over time, you just started in 2 years you can...

Soviet dual factor programming is the reason for the heavy/med/light days. This program is using built in deloads vs 3x5 that have a deload weeks after you stall, the point of this program is so dont...

http://forum.bodybuilding.com/showthread.php?t=122509811