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Plenty of injury talk here over the last few posts... let me contribute :)

But first - a success.

I did 3x8 today @ 165lbs (where I've failed twice on 2x12 by a rep or 2 the last set). I was...

Hi there,

I've been following this program for 3 cycles now. I'm at 25% body fat. Holidays were unkind in terms of weight loss but I did keep lifting at least :)

Bench - 150 - 165 (cycle 1...

I'm good with that. I was advised to start with goblet squat. Progression being goblet box squat -> goblet squat -> barbell box squat. Useless and just start with the barbell box squat?

- OK so you aren't seeing my OHP woes as a sign of lifting too much weight? If I fail week 3 (sets of 10) what should be my recourse?

- The patellar tendonitis makes the movement painful. Even...

Hi there,

I'm on Cycle 2, week 2.

Quick reminder - Starting and Current weight
Squat 170 - 185
BP 150 - 165
Trap Row 85 - 95
OHP 85 - 95
SLDL 155 - 170

I'm going to take your advice and replace the squat with the box squat. My knees are bugging me and I'm struggling to hit any kind of depth form.

Based on the video you shared it sounds like the...

Squat - indeed. I experimented without any weight and in my videos I see some butt wink/rounding of my back as I try to go lower.

Row - appreciate the feedback.

Bench - I may be a little wide....

So I decided to take some video of myself performing the movements (today was medium day on test week for cycle 1). My squat was the biggest surprise. I "feel" like I'm getting proper depth. From...

- Rowing – you had suggested using a trap bar which I’ve incorporated. When the movement is complete the bar isn’t in contact with my chest. I can approximate where it would be based on your feedback...

Hi there... I just finished my cycle 1 test day.
Squat - 170lbs x 12
Bench - 150lbs x 12
Trap Bar Row - 85lbs (trap bar 20lbs on each side) x 12
OHP - 85lbs x 12
SLDL - 155lbs x 12
Curl - 70lbs...

I've had some issues with hip stiffness/pain as of late. I can't say for certain but suspect that the SLDL may be triggering it.

Typically I feel it up front right at the belt line (above both...

Quick question... I've been doing some reading of this thread to extract answers to questions I have without having to ask them.

I did happen to see a comment you mentioned regarding assisted chin...

So I've finished week 2 of my first cycle.
Squat - 170lbs
Bench - 150lbs
Trap Bar Row (recommended due to tendency to get btennis elbow) - Started at 95lbs. I have to drop this down to 85lbs. I...

Why can't I rep this man more than once?! Thanks 100% for your commitment to helping people here.

Thank you for the clarification. Do you recommend switching it up to the trap bar?

I was using an EZ curl bar. I've been rehabbing it for a while and it's quite improved but not 100%. Nix it entirely for upright row or just let pain be the guide?

I'm also curious - I looked at a...

I went ahead and did a test day today (although I did a second set of each exercise to make sure I didn't have a wasted work out day). I had one result that was really surprising that I could use...

My height - 5'9". I like to throw another half inch in just for good measure depending on who I'm talking to :)


I'm sure this is answered all over the place, but what does this mean exactly. I...

Question... just wanted to see if this routine was appropriate for me (and did read the initial thread and sticky).

I'm currently 215lbs @ 23-24% BF

That's roughly 160-165lbs LBM

My current...

Hi there,

I've been lifting on and off for 2-3 years now, but haven't been especially structured about it. For the last 3-4 months I started seeing a trainer at a local gym. He's been in the...