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Type: Posts; User: nightanole

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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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    Sticky: OHP and SLDL are perfect. Squat sucks. You...

    OHP and SLDL are perfect.

    Squat sucks. You know how to sit in a chair, so why not try box squats first till you can figure out how to get to depth. Odds are you need toes pointed more forward,...
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    Sticky: This is a fatigue based training style. You can...

    This is a fatigue based training style. You can do what ever you want in-between warmups and exercise(its why i said unlimited rest). Its only the time limit between sets of the same exercise that...
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    Sticky: Yup. warm up unlimited rest warm up unlimited...

    Yup.
    warm up
    unlimited rest
    warm up
    unlimited rest
    12 reps
    90 seconds rest
    12 reps
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    Sticky: I judge a good row by how far the eblow goes away...

    I judge a good row by how far the eblow goes away from the body, not how far up the bar goes. So it sounds like you are doing it right(elbows go farther behind the back). If you are using the...
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    Sticky: 1) this is first cycle so i think you a re fine. ...

    1) this is first cycle so i think you a re fine. you are allowed to skip "a few" light days during the cycle. If you have to skip a medium day, its better to just do 2 heavies at least 72 hours...
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    Sticky: As long as you are dropping at least 1kg per...

    As long as you are dropping at least 1kg per cycle it sounds good.


    ANd yes you continue redoing cycles till you are done with the cut. You may even pass a once a or twice from form improvement,...
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    Sticky: You would need to eat enough to consistently gain...

    You would need to eat enough to consistently gain 1kg per cycle. I dont know how much of a caloric increase that would be. For some people increasing calories by 300 just gives them more "energy"...
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