10/20/Life Template

[Jason2459]

For anyone that cares I was playing around with excel and put this together. I'm sure it's not perfect and is my first draft and will need some fleshing out. There's other goodies in the spreadsheet I find useful at times too.

1020Life_Template.xlsx

Coming out of rehab I'll be doing this for at least my squats/deadlifts for a while. It's just a template of a method that's meant for you to modify to your needs. So, everything can/should be modified and the goals/reps/sets/etc are just a guideline. Replace A/B/C with the lifts you want and as many as you need and what you need.

Either way the book is a great read
http://www.powerrackstrength.com/


If anything Brian's break down of the weakpoints and lifts to choose and the McGill information on warmups is great for everyone no matter what program you're on and I highly suggest the Ultimate Back Fitness and Performance 5th edition can be found on Amazon. Also, have been collecting a playlist of Stuart McGill's stuff on youtube.

http://www.youtube.com/playlist?list...Jt7sgMh1WxklWx

[Jason2459]

BTW, PM's asking big general questions, ie. the book answers the question very clearly, my answer will most likely be buy the book. This goes with posts too.

[CooCooCaChoo]

BTW, PM's asking big general questions, ie. the book answers the question very clearly, my answer will most likely be buy the book. This goes with posts too.

It really is worth just buying the book anyway even if you don't plan on implementing the actual methodology.

[Jason2459]

It really is worth just buying the book anyway even if you don't plan on implementing the actual methodology.

Very much worth it. Easy read and brings up some good points. The warmup index is really great. I'm glad I picked the book up especially in reference to Stuart McGills information. In 4 weeks I went from having drop foot not being able to pick up my left foot due to an injury playing around with my kids causing severe sciatic nerve issues to moving and walking around normally most days now.

Having glossed over Brian's injuries and rehab before with McGill no way would I think a few simple movements could rehab something so severe. But doing cat/camels, bird dogs, McGill sit ups, planks, flossing the nerve, and walking every day is all that has helped the most along with not doing anything that causes pain which also meant relearning a lot of basic movement patterns and not going into flexion with the lower back.

I'm really looking forward to starting up 10/20/life and getting back under a barbell soon and really all thanks to picking up 10/20/life and getting into Stuart McGills stuff.

[45PIRATE]

It's not calculating to the next week. Have any suggestions.

[Jason2459]

No idea but I think I updated it since this thread was created. Works for me.

I think this was the last edit I've done to it.
1020Life_Templatev1.1.xlsx

[Turtora]

All the reps for Stuart McGill.

edit - on r/c lol

[bamazav]

Great Spreadsheet. Thanks.

[Jason2459]

No idea but I think I updated it since this thread was created. Works for me.

I think this was the last edit I've done to it.
Attachment 7518221

I see Brian came out with a new revision of the book. Anyone know if there's anything drastically different from the original book that would tweak this template? Or just some more stats, testimonials, and a few more ideas on how to condense or spread out the training days?

[Jason2459]

Looks like very minor updates. Pretty much what i called out above. There was a little tweak to the precontest week 7 and 8 and some added accessory lifts mentioned.

Some may like the original template as week 7 and into 8 overloads more on top with reverse bands.1020Life_Templatev1.2.xlsx

[dboyz692002]

I've been following 10/20/Life for a few weeks, but just stumbled upon this spreadsheet. For the fluff and buff day 4 it has % and reps for full body. Where did you get that from? For a quick session I feel like 4x4 for the big 3 would take a long time.

Looks like very minor updates. Pretty much what i called out above. There was a little tweak to the precontest week 7 and 8 and some added accessory lifts mentioned.

Some may like the original template as week 7 and into 8 overloads more on top with reverse bands.Attachment 8731111

[Jason2459]

I've been following 10/20/Life for a few weeks, but just stumbled upon this spreadsheet. For the fluff and buff day 4 it has % and reps for full body. Where did you get that from? For a quick session I feel like 4x4 for the big 3 would take a long time.

It's a template. So adjust to what you want. I personally did more bench and overhead presses that day and treated it as a second upper day. Did more back work, chest, arms, etc