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So i injured my lumbar spine while doing front squats the other day. I have taken part in kelei's routines since august 2013, adjusting each routine every time he chose to start a new thread with no...

Great, thanks so much.

So i'm nearing the deload week for this routine, liking it but I have a few basic questions,

I've asked this question before but the answers varied. For incline bench press, what degree is kelei...

That discomfort will slowly diminish - it won't be gone for good, but over time it won't hurt as much. Especially after your first set, which i like to think of as a warm up set, the pain/discomfort...

http://www.youtube.com/watch?v=wyDbagKS7Rg

http://www.youtube.com/watch?v=e8zyw3fXZes

and this one,
http://www.youtube.com/watch?v=cPZFg9nriB0

the last link was uploaded by strength camp...

1. Just try your best, with time you'll get better. Concentrate more on form while in the midst of failure.

2. Try kindof pinching your shoulder blades back and then performing the side lateral....

LOL, What i do before reps is i'll put say 195lb's on, take the bar and just stand there stretching and pushing my elbows up. Making sure my back is straight (Olympic grip) and constantly just...

I see what you mean.. My understanding is incorrect, Jonesman59 summarizes the routine correctly.

The 10RM part confused me, I believe it is based on the first set and then as you said before, to...

It is normal if your body is not used to the routine / working out. With time your body will adapt and you will be able to do more reps with the same weight.. (ie. 10, 8, 8, 7, 6) and so on...
...

60-75 degrees is practically upright, and yeah i guess you could consider it prone but it's not a true prone. I'm fine with all of this just as long as we're on the same page.. You don't mean 15-25...

1. Incline bench press - How much of an incline? slight, 20, 45 degree?
2. Tricep pressdowns - rope still i'm assuming, correct?
3. Chest-supported rows - 60 degree-elbow prone position? Upright?...

Also, for the stretching routine...

Standing or lying external rotations. Once in the position, which direction exactly are we supposed to rotate? Also, when pointing out for us to have our arms...

Can anyone explain why kelie prefers avoiding caffeine ? I really enjoy my morning coffee :/ :/ ...... :/

[QUOTE=Kelei;1200375181]Fat soluble vitamins (A, D, E, K) are best taken with a fatty meal. I like to take my magnesium before bed, it helps calm your nervous system which in turn helps you sleep.
...

Is the deload week absolutely critical / necessary? I have been using this revised version since it was posted and completely forgot about the deload week/period... Basically if i'm extremely sore i...

Late on the reply but thank you.

1. Dips: My dip bars offer two options, one which moves the bars farther apart, assuming this is for targeting chest; the other rotates the bars closer together for triceps). You have probably...

Get some motivation in ya! watch inspiring videos, read inspiring quotes with motivational backdrops. Talk to friends and let them help boost your motivation. This type of thing is normal i think.. I...

IDk about you guys but my left lat is absolutely killing me, and it only gets worse when i continue. Basically it really starts hurting during RDL's and side lateral raises. I'm really pushing my ass...

awesome man ty