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  1. #7771
    Registered User nightanole's Avatar
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    Originally Posted by mzimm15 View Post
    When I fail to reach my required reps on the last set is it appropriate to do another make up set to get the volume in or do I just fail it and move on to the next exercise?
    fail and move on.
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  2. #7772
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    Originally Posted by nightanole View Post
    5-7 cycles

    It becomes an arse kicker by the time you can bench body weight 10 times with a bmi of 24, and squat 1.25-1.5x bw for 10 reps. At that point the program is too fast, and the volume is too low.

    Honestly your numbers look perfectly balanced. SLDL is a little high(or squat a little low), and a bench pass but row fail would put you outside the limits.
    Thanks for the response and feedback - really appreciate it.

    I think I'm more likely to fail bench first than row - but will see how I go!

    My BMI is 31 due to a combination of large build and fat around the guts that's built up over the years (I'm 40y/o - not that that's an excuse!)

    Even when I was at peak fitness in the military and had hardly any fat my BMI was 27.

    Guess I've gotta lose some weight but worried I'll lose some strength as well.

    I literally cannot imagine doing 227lbs bench and 330lbs squat for 10 reps at the end of this program!

    Maybe I'm just weak hahaha - but I'll stick at it and see if I can get there.
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  3. #7773
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    Originally Posted by Hulkweiler View Post
    I literally cannot imagine doing 227lbs bench and 330lbs squat for 10 reps at the end of this program!

    Maybe I'm just weak hahaha - but I'll stick at it and see if I can get there.
    if you're 227 and BMI 31, you won't be aiming for 227 bench at end of program, more like benching ~170-175 at BMI 24 (I don't know your exact height)
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  4. #7774
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    Originally Posted by carsonm View Post
    if you're 227 and BMI 31, you won't be aiming for 227 bench at end of program, more like benching ~170-175 at BMI 24 (I don't know your exact height)
    Okay thanks for that. That weight on bench sounds very doable.

    I guess I have some weight to lose then (a lot!). Unfortunately since I started this program I've put on weight rather than been losing it.
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  5. #7775
    Registered User GenerationZero's Avatar
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    I'm back on 8 reps repeating my last cycle but I've been doing chest with the same weight for 2 sets.

    I'm trying to reach 2 sets of 12 reps but I'm yo yo-ing where since September I've been going from 4,4, 5,5, 6,7 to now at 4,4 4,4 does this seem reasonable? I know you mentioned is does progression but I'm conscious that I may not be progressing as fast as I should be.

    I know the last 2 weeks I've felt more sore and more fatigued in comparison to the last few months?
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  6. #7776
    Registered User nightanole's Avatar
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    Originally Posted by GenerationZero View Post
    I'm back on 8 reps repeating my last cycle but I've been doing chest with the same weight for 2 sets.

    I'm trying to reach 2 sets of 12 reps but I'm yo yo-ing where since September I've been going from 4,4, 5,5, 6,7 to now at 4,4 4,4 does this seem reasonable? I know you mentioned is does progression but I'm conscious that I may not be progressing as fast as I should be.

    I know the last 2 weeks I've felt more sore and more fatigued in comparison to the last few months?
    Im not sure if this is even english...

    Anyway if you feel you could be progressing faster, lets test it. Try the 10 sets of 3 pattern on the lift you feel you could be progressing faster on. Instead of heavy/medium/light, you use the same working as heavy day, but you do it with set of 3 with 30 seconds of rest. You do these sets till you get a sloooooow rep with good form, then you stop the session and move on to the next lift. If you can get in 10 sets (which is about 30 reps in 7-8 minutes, no easy feat) then next session you bump the weight 5-10% so that it knocks you down to 5-6 sets before you fail, and you just start working your way up again. There is no heavy/medium/light, and there is no test day.
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  7. #7777
    Registered User GenerationZero's Avatar
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    Originally Posted by nightanole View Post
    Im not sure if this is even english...

    .
    Lol I was typing super fast on a phone....

    So should the starting weight be 50% of what I'm lifting now?

    If I've understood you correctly then I start with 3 sets of 10 reps.

    Cheers
    Last edited by GenerationZero; 10-23-2019 at 01:24 PM.
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  8. #7778
    Registered User nightanole's Avatar
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    Originally Posted by GenerationZero View Post
    Lol I was typing super fast on a phone....

    So should the starting weight be 50% of what I'm lifting now?

    If I've understood you correctly then I start with 3 sets of 10 reps.

    Cheers
    backwards

    You start with your normal allpro heavy day working weight (either 8-12 or 4-8, it really doesnt matter)

    And you do set of 3, with 30 seconds of rest, till you get to 10 sets, or get a sloooow rep.
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  9. #7779
    Registered User GenerationZero's Avatar
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    Originally Posted by nightanole View Post
    backwards

    You start with your normal allpro heavy day working weight (either 8-12 or 4-8, it really doesnt matter)

    And you do set of 3, with 30 seconds of rest, till you get to 10 sets, or get a sloooow rep.
    Let's go back a step or two.

    I'm currently doing the program just for the bench press where I lift the same weight and progression is up to me in terms of reps. All I have to do is reach 2 sets of 12 reps then increase the weight.

    So I started with heavier weight that I can't handle for 10 reps (however 10% less of this weight, was the weight I did 12 reps on the normal AllPro if that makes sense). Starting reps in September (this was after a two week break as we went on holiday) was

    2 sets 4/4 (first set 4 reps second set 4 reps)
    2 sets 5/5
    2 sets 6/7

    Similar progress since last week but 8 was the highest I lifted and suddenly I've dropped down to 4 reps, maybe due to fatigue etc.

    Should I continue doing what you suggested earlier? If yes I was then asking for the starting weight? Thanks
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  10. #7780
    Registered User nightanole's Avatar
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    Originally Posted by GenerationZero View Post
    Let's go back a step or two.

    I'm currently doing the program just for the bench press where I lift the same weight and progression is up to me in terms of reps. All I have to do is reach 2 sets of 12 reps then increase the weight.

    So I started with heavier weight that I can't handle for 10 reps (however 10% less of this weight, was the weight I did 12 reps on the normal AllPro if that makes sense). Starting reps in September (this was after a two week break as we went on holiday) was

    2 sets 4/4 (first set 4 reps second set 4 reps)
    2 sets 5/5
    2 sets 6/7

    Similar progress since last week but 8 was the highest I lifted and suddenly I've dropped down to 4 reps, maybe due to fatigue etc.

    Should I continue doing what you suggested earlier? If yes I was then asking for the starting weight? Thanks
    I would try out the new pattern. The pattern works for weights that are in the 5-15 rep set amount. So if you can get in 5-8 reps(fresh), use that weight. You may start off with 3-4 sets of 3, and add a set each session/week for all i know.
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  11. #7781
    Registered User GenerationZero's Avatar
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    Back again

    What are your thoughts on squat shoes? Worth trying or not? I usually go in on chucks for everything.

    Also I usually train in my garage which has everything set so in the winter it's pretty cold. I usually wear additional clothing to carry out the program but I see some wearing beanie hats.... Is this show or worth it?
    Last edited by GenerationZero; 10-26-2019 at 12:43 PM.
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  12. #7782
    Registered User nightanole's Avatar
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    Originally Posted by GenerationZero View Post
    Back again ������

    What are your thoughts on squat shoes? Worth trying or not? I usually go in on chucks for everything.

    Also I usually train in my garage which has everything set so in the winter it's pretty cold. I usually wear additional clothing to carry out the program but I see some wearing beanie hats.... Is this show or worth it?
    Some people sweat like mad, like without chalk it doesnt matter how dry the air is in winter, its a slippery grip. Same with the beanies, its not to keep the head warm, is so the sweat doesnt burn your eyes.

    I have cheap chucks(dc skate shoes) and cheap squat shoes (wei-rui). If im focusing on squats(new weight or some other change), ill wear the squat shoes the entire workout(even for the deads), just in case. If i think ill be squatting fine, ill wear the flat chucks/dc. Im not going to change shoes just for deads or just for squats. And they really dont do much, its not like "dude i would be squatting 225 now, but ive been flat shoeing it for six months so im only at 175", its more like "i wonder if i can do 250lbs for 1-2 reps since the math says i can"
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  13. #7783
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    Hi,

    I've been on the program for about 4 weeks now and I have some questions.

    1. I do 1 warmup set, should I stick with 2 (bar only), I feel like if I do 2 warmup sets I'm doing worse on my real sets.
    2. How long breaks inbetween sets do you recommend? I usually stick to 1min - 1min 30s depending on how much I need to recover, is this correct?
    3. I have numbness in my feet after starting this routine playing sports like fotball, tennis. I have not changed anything else in my life except diet/this routine. Using same shoes, same pressure on shoelaces etc, can it have something to do with calf raises?

    Thank you for the routine by the way, it helped me get a strict goal on what to do when I get to the gym.
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  14. #7784
    Registered User nightanole's Avatar
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    Originally Posted by blitzcrazed View Post
    Hi,

    I've been on the program for about 4 weeks now and I have some questions.

    1. I do 1 warmup set, should I stick with 2 (bar only), I feel like if I do 2 warmup sets I'm doing worse on my real sets.
    2. How long breaks inbetween sets do you recommend? I usually stick to 1min - 1min 30s depending on how much I need to recover, is this correct?
    3. I have numbness in my feet after starting this routine playing sports like fotball, tennis. I have not changed anything else in my life except diet/this routine. Using same shoes, same pressure on shoelaces etc, can it have something to do with calf raises?

    Thank you for the routine by the way, it helped me get a strict goal on what to do when I get to the gym.
    1) " if your second set feels better than the first, you did not warmup properly". The warmup routine is not set in stone, its a general guideline to keep n00bs from spending 15min warming up for a 5min lift.

    2) "up to 90 seconds of rest", some can get down to 30 seconds on light day 8 rep week. Generally i recommend to do the "same" (so every heavy is 90ish seconds, its not 60 on 8 rep and 90 on test day)longest time possible on heavy days, and keep medium/light day rests as short as possible.

    3) You are the first person to present this problem. Im going to guess and say you put the majority of your weight on the ball of your foot and not much on the heel. Its not calf raises(though those can cause leg cramps at night if dehydrated). Im also assuming you are using a solid rubber flat or slightly elevated heel, shoe, and not a squishy foamy tennis/running shoe.
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  15. #7785
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    Originally Posted by nightanole View Post
    1) " if your second set feels better than the first, you did not warmup properly". The warmup routine is not set in stone, its a general guideline to keep n00bs from spending 15min warming up for a 5min lift.

    2) "up to 90 seconds of rest", some can get down to 30 seconds on light day 8 rep week. Generally i recommend to do the "same" (so every heavy is 90ish seconds, its not 60 on 8 rep and 90 on test day)longest time possible on heavy days, and keep medium/light day rests as short as possible.

    3) You are the first person to present this problem. Im going to guess and say you put the majority of your weight on the ball of your foot and not much on the heel. Its not calf raises(though those can cause leg cramps at night if dehydrated). Im also assuming you are using a solid rubber flat or slightly elevated heel, shoe, and not a squishy foamy tennis/running shoe.
    Thanks for the response.

    Regarding 3)

    Actually, I'm doing lifts with no shoes to improve my balance. I will try to put more focus on staying on the heel.
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  16. #7786
    Registered User GenerationZero's Avatar
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    I've been doing this program for a few months. I've definitely built more muscle but I don't seem to lose a lot of fat.

    I've been on 1700 calories for a year at least with cheat meal once a week.

    So I came across this video https://youtu.be/8VTRHpnTNYc around 5:30 the video suggests to take a diet break to bring your calorie to maintenance.

    Would this be ok especially if I want to lose fat? The weight on the scales doesn't change but I see very small changes in the mirror. This is the first time I have had to redo a cycle in 6-8 months whilst being on the program.

    If yes then is it a matter of adding 200 calories or how would I calculate my maintenance at this stage? Or simply don't do anything for now?
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  17. #7787
    Registered User nightanole's Avatar
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    Originally Posted by GenerationZero View Post
    I've been doing this program for a few months. I've definitely built more muscle but I don't seem to lose a lot of fat.

    I've been on 1700 calories for a year at least with cheat meal once a week.

    So I came across this video https://youtu.be/8VTRHpnTNYc around 5:30 the video suggests to take a diet break to bring your calorie to maintenance.

    Would this be ok especially if I want to lose fat? The weight on the scales doesn't change but I see very small changes in the mirror. This is the first time I have had to redo a cycle in 6-8 months whilst being on the program.

    If yes then is it a matter of adding 200 calories or how would I calculate my maintenance at this stage? Or simply don't do anything for now?
    Gotta be going up or down at least 1kg per cycle on allpro or you end up just spinning your wheels. If you are gaining/losing less than that consistently, you are at maintenance, not on a diet or bulk.

    As for diet "breaks", these are for guys like him that are starting at 13%, and dieting down to 9%, which is Very difficult to do correctly. This is up there with carbs in the morning and protein in the evening, its really only for those that are trying to lose that last few pounds to get to 9% relaxed abs. They dont do anything for people in the teens of body fat percentage.
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  18. #7788
    Registered User GenerationZero's Avatar
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    Originally Posted by nightanole View Post
    Gotta be going up or down at least 1kg per cycle on allpro or you end up just spinning your wheels. If you are gaining/losing less than that consistently, you are at maintenance, not on a diet or bulk.

    As for diet "breaks", these are for guys like him that are starting at 13%, and dieting down to 9%, which is Very difficult to do correctly. This is up there with carbs in the morning and protein in the evening, its really only for those that are trying to lose that last few pounds to get to 9% relaxed abs. They dont do anything for people in the teens of body fat percentage.
    Fair point. Im not entirely sure what i should do about this

    1. Should i continue doing what im doing now for another 6 months to see if my body catches up to lose fat as i have analysed my calories but not sure if im going wrong somewhere or not.
    2. I already do 3 x 8K stationary bike a week in addition to the training, so if i reduce my calories any further i could risk losing muscle.
    3. Increase calories for about 2 months by 200 and see how that goes but risk adding more fat?

    Last cycle i was close to failing on 10 rep week but didnt and it happened on test day (12 reps)....
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  19. #7789
    Registered User nightanole's Avatar
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    Originally Posted by GenerationZero View Post
    Fair point. Im not entirely sure what i should do about this

    1. Should i continue doing what im doing now for another 6 months to see if my body catches up to lose fat as i have analysed my calories but not sure if im going wrong somewhere or not.
    2. I already do 3 x 8K stationary bike a week in addition to the training, so if i reduce my calories any further i could risk losing muscle.
    3. Increase calories for about 2 months by 200 and see how that goes but risk adding more fat?

    Last cycle i was close to failing on 10 rep week but didnt and it happened on test day (12 reps)....
    You are pretty much getting stuck in the skinny fat trap. You are going to have to figure out at least a 5(4 cycle) month plan and stick to it. I dont care if its going up or down 4kg, but it must happen. You doing these wee little adjustments are immeasurable.



    1) Right now you are trying to recomp, you will fail. In six months you will be the same +- a few kg.







    And yes you will lose muscle dieting down, and yes you will gain fat when you bulk. When you diet down and are in the teens of body fat, you will lose 1lb of muscle for every 3-4lbs of fat. And when you bulk in the teens of body fat, you will gain 1 pound of fat for every 3-4 pounds of muscle. Some of the worlds greatest teenage bulks for football tryouts are a year long, 40lbs of weight gain, and 26 of it being muscle, aka 66%.
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  20. #7790
    Registered User nightanole's Avatar
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    1) Right now you are trying to recomp, you will fail. In six months you will be the same +- a few kg.

    2) Biking(stationary or otherwise) is 2x more efficient vs walking(jogging). So an 8k bike ride is the same as a 4k jog, and burns about the same calories. Now i love to put fat folk on recombent bikes and have them catch pokemon, grind on WoW, watch day time television etc. You can do this for hours. But you are right that i dont want you cutting more calories, so really the only thing left is to increase cardio.

    3) again this needs to be a 4 cycle plan, so you want to increase calories to the point you pass every test day for 4 cycles, or do you want to increase it 200ish?



    And yes you will lose muscle dieting down, and yes you will gain fat when you bulk. When you diet down and are in the teens of body fat, you will lose 1lb of muscle for every 3-4lbs of fat. And when you bulk in the teens of body fat, you will gain 1 pound of fat for every 3-4 pounds of muscle. Some of the worlds greatest teenage bulks for football tryouts are a year long, 40lbs of weight gain, and 26 of it being muscle, aka 66 percent
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  21. #7791
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    Originally Posted by nightanole View Post
    1) Right now you are trying to recomp, you will fail. In six months you will be the same +- a few kg.

    2) Biking(stationary or otherwise) is 2x more efficient vs walking(jogging). So an 8k bike ride is the same as a 4k jog, and burns about the same calories. Now i love to put fat folk on recombent bikes and have them catch pokemon, grind on WoW, watch day time television etc. You can do this for hours. But you are right that i dont want you cutting more calories, so really the only thing left is to increase cardio.

    3) again this needs to be a 4 cycle plan, so you want to increase calories to the point you pass every test day for 4 cycles, or do you want to increase it 200ish?



    And yes you will lose muscle dieting down, and yes you will gain fat when you bulk. When you diet down and are in the teens of body fat, you will lose 1lb of muscle for every 3-4lbs of fat. And when you bulk in the teens of body fat, you will gain 1 pound of fat for every 3-4 pounds of muscle. Some of the worlds greatest teenage bulks for football tryouts are a year long, 40lbs of weight gain, and 26 of it being muscle, aka 66 percent
    Ok I think I should up the calories for 5 months, as if I leave the calories the same I don't think I can pass 4 cycles was I'm already struggling to go up with the current cycle. I could also continue the cycling? Does this sound reasonable or if I leave calories as is increase the cardio I don't think I would pass 4 cycles in 5 months maybe more? Thanks
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  22. #7792
    Registered User nightanole's Avatar
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    Originally Posted by GenerationZero View Post
    Ok I think I should up the calories for 5 months, as if I leave the calories the same I don't think I can pass 4 cycles was I'm already struggling to go up with the current cycle. I could also continue the cycling? Does this sound reasonable or if I leave calories as is increase the cardio I don't think I would pass 4 cycles in 5 months maybe more? Thanks
    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" throughout the day and they just burn most of it off running around like 3 year olds, and dont gain much weight. The same is true for a cut, cut 300 cals, and they just mope around like 80 year olds to conserve energy, and not drop much weight.

    Either way i would continue the cycling, it will help recovery on a bulk and a cut.

    SO your choices are to gain or lose about 16 pounds over the next 5-6 months, then reevaluate.

    If you are bulking, you must pass every test day.
    If you are cutting, you must not miss reps on week 3 or earlier.(this is increasing your power to weight ratio, so still progress is being made)

    Those are your process indicators. And a good choice in any case is increasing the cardio so you can increase nutrition. On a bulk, cardio will allow you to eat an extra 250 cals a day and not gain much fat. On a cut, cardio will allow you to eat and extra 250 cals a day and still lose weight.
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    Originally Posted by nightanole View Post
    If you are bulking, you must pass every test day.
    If you are cutting, you must not miss reps on week 3 or earlier.(this is increasing your power to weight ratio, so still progress is being made)

    Those are your process indicators. And a good choice in any case is increasing the cardio so you can increase nutrition. On a bulk, cardio will allow you to eat an extra 250 cals a day and not gain much fat. On a cut, cardio will allow you to eat and extra 250 cals a day and still lose weight.
    When you put it that way I think I should continue with what I'm doing, leave calories but increase cardio to 9k (low pressure so I complete it within 30 minutes) 3 times a week. Does this sound enough?

    I know I can get 10 reps, which is next week but just in case I fail on 12 reps (test) this time round would I redo the cycle until I can complete 12?
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    Originally Posted by GenerationZero View Post
    When you put it that way I think I should continue with what I'm doing, leave calories but increase cardio to 9k (low pressure so I complete it within 30 minutes) 3 times a week. Does this sound enough?

    I know I can get 10 reps, which is next week but just in case I fail on 12 reps (test) this time round would I redo the cycle until I can complete 12?
    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, in in squats case from dropping a bit of moving body weight.
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    great routine thanks!
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    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 x 12

    A few questions

    1)
    Week 2 and 3 I missed light day (unintentionally, unexpected busy week)
    Week 4 I only did heavy day. I came back and did week 11 to completion (all 3 days).
    From where I stand (having completed week 11 but some fudging on the prior two weeks) would I be ok to progress the weight?

    2)
    My row is depressing. I don't feel strong with that exercise. It's also difficult to figure out if my form is great (once I fatigue I'm not 100% convinced that I'm getting the bar where it needs to go but am having a hard time finding good examples online (specifically, good triggers, etc.). I would hate not progressing on this exercise because I feel it's lacking (compared to my other lifts).

    3)
    For OHP and Row, if I do progress assume I should play it safe and round down?
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    Originally Posted by mpizzle421 View Post
    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 x 12

    A few questions

    1)
    Week 2 and 3 I missed light day (unintentionally, unexpected busy week)
    Week 4 I only did heavy day. I came back and did week 11 to completion (all 3 days).
    From where I stand (having completed week 11 but some fudging on the prior two weeks) would I be ok to progress the weight?

    2)
    My row is depressing. I don't feel strong with that exercise. It's also difficult to figure out if my form is great (once I fatigue I'm not 100% convinced that I'm getting the bar where it needs to go but am having a hard time finding good examples online (specifically, good triggers, etc.). I would hate not progressing on this exercise because I feel it's lacking (compared to my other lifts).

    3)
    For OHP and Row, if I do progress assume I should play it safe and round down?
    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 apart.

    2)Some rock climbers that started the routine had a higher row than their bench but the row should be thought of as a reverse decline bench. So the bar should hit within 1-2" of where it hits when you bench. We use the "bent over row" so your torso is at a 45-60 degree bend from the floor, we are not doing the really up right yates row, nor the back almost parallel to the floor row. If you wanted even more row help, you could drop the curl and replace it with an assisted chinup(palms facing your head) or inverted row(again palms facing your head), even if its the bent knee starter version.

    3) If you round down, do not round down much. 10% bumps is the min, and once you get to 5% the program just falls apart, because you spend up to 3 weeks working with or below, the same stress levels as the previous test day, so you just end up spinning your wheels.
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    Originally Posted by nightanole View Post
    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 apart.

    2)Some rock climbers that started the routine had a higher row than their bench but the row should be thought of as a reverse decline bench. So the bar should hit within 1-2" of where it hits when you bench. We use the "bent over row" so your torso is at a 45-60 degree bend from the floor, we are not doing the really up right yates row, nor the back almost parallel to the floor row. If you wanted even more row help, you could drop the curl and replace it with an assisted chinup(palms facing your head) or inverted row(again palms facing your head), even if its the bent knee starter version.

    3) If you round down, do not round down much. 10% bumps is the min, and once you get to 5% the program just falls apart, because you spend up to 3 weeks working with or below, the same stress levels as the previous test day, so you just end up spinning your wheels.
    - 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 but the nature of that bar is that there isn’t anything straight across my chest as you mentioned. I also noticed a small difference in range of motion when using the trap bar. It allows my elbows to go back farther (slightly behind my body) than I can get with a straight bar. What qualifies a completed movement? (I’ve even noticed some people on youtube lifting with that bar handles down. Not sure if there is an appropriate way to hold the bar?).

    - So assisted chin up sounds good (although it may have contributed to my tennis elbow previously). I didn’t do palms facing me, however.

    - So for my 85lbs lifts should I bump the weight 5 or 10lbs?
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    Originally Posted by mpizzle421 View Post
    - 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 but the nature of that bar is that there isn’t anything straight across my chest as you mentioned. I also noticed a small difference in range of motion when using the trap bar. It allows my elbows to go back farther (slightly behind my body) than I can get with a straight bar. What qualifies a completed movement? (I’ve even noticed some people on youtube lifting with that bar handles down. Not sure if there is an appropriate way to hold the bar?).

    - So assisted chin up sounds good (although it may have contributed to my tennis elbow previously). I didn’t do palms facing me, however.

    - So for my 85lbs lifts should I bump the weight 5 or 10lbs?
    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 handles "the bar" will never reach your chest. If you can flip the bar and not use the handles that might fix some of the awkwardness. Most dont recommend deadlifting with the handles either. As far you might be able to make a fake bar line(just for point of reference) using a think rubber workout band, some of mine are only a half in thick.

    Assisted might even have the attachment for palms facing narrow. The closer your hands are together, the more arm meat you will make, and the farther, the more shoulder meat you will make.


    Id bump 85lbs to 95lbs. It would be better to fail next cycle with 95 pounds, vs barely passing with 90lbs.

    95
    95
    105

    sound better than
    90
    100
    100
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    Excel spreadsheet for the workout

    Hi all,

    First post here on BB. I stumbled across this workout a few days ago and it immediately called my attention. I started working out fairly regularly about eight months ago. Although I've been going pretty steadily, I've always lacked a consistent overall structure (routine, progression, etc.), hopefully until now. Maybe it's the apparent credibility of this routine or its intuitiveness, but in any case, I think it's a perfect routine for me considering my circumstances.

    Before I began, I scoured the thread for a spreadsheet to help me calculate and plan the workouts. As a big excel nerd, I decided to take a stab at one for myself instead...and definitely went overboard. Anyways, I think the final product came out really well and I hope that other people will find it as useful as I have. It includes the entire workout structure and elements as prescribed by all pro in his original post and subsequent comments.

    Two identical versions have been included; both are intended for Microsoft Excel. The original is .xlsx (2007 and after) and the other is .xls (before 2007). The spreadsheets are highly automated and extremely interconnected. It will almost entirely auto-populate after entering the relevant one-rep max (1RM) data on the first tab. Feel free to reply with any questions or suggestions for improvement!
    Attached Files
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