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Type: Posts; User: nightanole

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    Sticky: The "false negative" test for OHP on friday is 1...

    The "false negative" test for OHP on friday is 1 set of 10, not two. So yes if you get 10 reps at 110%, you can use that working weight next cycle, else if you get 9 repeat with this cycles weight....
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    Sticky: I call it "auto regulated". But you shouldnt be...

    I call it "auto regulated". But you shouldnt be doing it for more than 3 sets. Remember on that variant the goal is to get 24 reps over 2-3 sets. So that could end up being 14/10 or 10/8/6. And...
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    Sticky: Row just needs to be +- 20 percent of the bench....

    Row just needs to be +- 20 percent of the bench.

    OHP should be 60-75 percent of bench.

    Only bench/squat/row can be swapped to 4-8 sets of 3.

    Since OHP was a maybe, on light day do 1 set of...
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    Sticky: OOOOOOOOh you are going to hate this program. ...

    OOOOOOOOh you are going to hate this program. Heavy day is so hard that you cant recover before medium day. Medium day is requires more effort than heavy day, because you are not recovered, and...
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    Sticky: Goblet is great for 25-75lbs ish. Its easier to...

    Goblet is great for 25-75lbs ish. Its easier to balance a 45lb goblet vs a 45lb bar bar as an example.
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    Sticky: OHP is a form issue, once you learn the movement...

    OHP is a form issue, once you learn the movement you wont do weird stuff.

    If you want to stop squatting and practice unloaded box squats at home go for it. Just stick to doing SLDL at the gym...
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    Sticky: For the OHP i would do the "rope trick". I...

    For the OHP i would do the "rope trick". I normally do this using a lifting belt, but you can just use a thickish rope, or even an adjustable dress belt. So stand up, take a deep breath(use your...
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    Sticky: If you are going down and they go "oh god its...

    If you are going down and they go "oh god its heavy" and stop short and go up, that is bad. You are changing directions when the knee is the weakest(mid hinge). If you go down and "sit" into the...
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    Sticky: You will be constantly improving form. In fact...

    You will be constantly improving form. In fact on of the bigger issues is lifters starting way too light, and "getting by" with crap form, because the light weight doesnt reveal inefficient form. ...
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    Sticky: A box squat is harder than a back squat. So i...

    A box squat is harder than a back squat. So i would deload 10%, that should be enough, else you could go full ham of 20%.

    Its not that its posterior chain dominant. Its based on the logic of...
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    Sticky: Im surprised anything in OP works. Just start...

    Im surprised anything in OP works. Just start with 65-70% of your 1 rep max. It should be easy to test and calculate for 1 rep max, and then re roll for 10 rep.
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    Sticky: The starting diet for the average person 5.8-6.1 ...

    The starting diet for the average person 5.8-6.1 is 100g of fats/protein and 200-300g of carbs. It a hair over 2000 cals if you go with the 200g of carbs. That is about as low as you can get and...
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    Sticky: week 1) 8 reps week 2) 9 reps week 3) 10 reps...

    week 1) 8 reps
    week 2) 9 reps
    week 3) 10 reps
    week 4) ????

    Or the accessories
    week 1) 10 reps
    week 2) 11 reps
    week 3) 12 reps
    week 4) ????
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    Sticky: U look 12% "otter mode"

    U look 12% "otter mode"
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    Sticky: You guys are killing me with these mixed units......

    You guys are killing me with these mixed units...

    U R 76.5kg
    U R above 13%

    That means your lifts are within about 5kg of graduating. So Id cut with the goal of never missing reps on week 3...
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    Sticky: you almost got 12 reps, that means you are almost...

    you almost got 12 reps, that means you are almost 10% stronger.
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    Sticky: On light day of test week try 1 set of 10 using...

    On light day of test week try 1 set of 10 using the 110% bench weight. If you get in all 10 you are gold for next cycle, else repeat with the old weight, you might even find you can up it 12-15%...
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    Sticky: Weekday off days or any time after the workout. ...

    Weekday off days or any time after the workout. But i wouldnt run 2 days in a row on the weekend, you need that 72 hours to recover for the next heavy session.
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    Sticky: I dont care what you do with curls as long as it...

    I dont care what you do with curls as long as it doesnt affect the row. Since you are missing reps on 10 rep week, you could roll it back to the correct weight. I never expect much progression on...
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    Sticky: Generally its "start light and learn the lifts...

    Generally its "start light and learn the lifts while cutting down to 13%".

    Your only main problem is the squat. I know you can do it because you can sit and get out of a chair, which is alot...
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