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No worries!

Well, the guy did ask for opinions from others and how they did them. I attempted to describe how I do them and the rationale behind why I do them they way I do.

The important part is to progress...

Like Mainer, I load up the barbell, unrack it and calf raise away.

I don't leave my bar in contact with the rack though, I am trying to recruit the maximum number of muscle fibres throughout the...

Well, speed work is a third workout. It's no different from Westside having 2 DE days and 2 ME days. Those DE days are still a workout!

It's just you have the freedom to structure the third day to...

1) The way AP originally set it out, you do speedwork on the middle wednesday. So you'd do band or chain Bench and Deads. Or you could do Oly Lifting. He recommends Power Cleans and Hang Cleans 5x3...

^ I just want to third this.

Tried and true generic beginners routines will work on any untrained beginner and get results - as long as diet, sleep, etc are all in place.

However, if you have a...

Watch the elitefts youtube series "so you think you can bench?"

Make sure you are not "flaring" your elbows out to the side, this impinges the shoulder. Make sure you are retracting the scapulars...

It's really up to you. Just ask yourself "what the goal is?" Then ask yourself "does this add, or subtract, to my goal?". If adding an extra 30 mins of light cardio adds to your goals, then go for...

This routine.

1gm protein/lb of lbm (or at least 0.8g/lb of bw)

A moderate calorie deficit (about TDEE-15 to 20% to start with - less as you get leaner and want to prevent muscle loss). I would...

Don't make the mistake of doing a tonne of cardio and messing up your recovery.

If you already have a high level of conditioning or are training specifically for a sport, then you can get away...

You can do the same lifts three times a week if you have a Heavy/medium/light structure and you're a beginner. This also has a complicated underreach/overreaching structure to it's wave.
...

In 20+ years I have dislocated my right shoulder umpteen times. OHP done properly actually increase shoulder stability. Done PROPERLY. Squats done poorly will eff up your knees - they will fix knee...

Not to be a douche-bag (you probably had enough of that in the main forum from 16 year olds) but the leg press is not a substitute for the back squat.

I was wondering if you could do trap-bar...

Take some weight off the bar and try to do squats with good form. How many did you achieve?

Putting a sh!t load of weight (or too much weight in general) on the bar and complaining your squat form...

Bro, do you even logic?

Strongly agree with Pandora. Just keep at it. The weights will naturally increase with more time under the bar. Don't rush to be Hercules - keep going and keep the form crisp. What you can lift with...

Drop the cardio to 2-3 days a week on non-lifting days. You will burn yourself out with too much cardio and a progressive weight routine (unless you are already an athlete and have a great level of...

I didn't bother personally, but you could certainly do it if you felt you needed to. Guess if you think you've drifted too far from your 10RM, then it could be a fruitful exercise.

Doing this, you're not getting the built in deload. By reseting all exercise to 8 reps after the 12 rep week, irregardless of whether you "passed" them allows you to take a run up to attempting the...

Yep!