Haven't forgotten, just been busy. I also want to make some adjustments to it from my notes when I ran it. I'll hopefully get it done this weekend. I'll just make it a google sheets link so anyone can use it easily.
***The 2020 Gym Rats Thread*** ᕦ( ͠°◞ °)ᕥ
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Haven't forgotten, just been busy. I also want to make some adjustments to it from my notes when I ran it. I'll hopefully get it done this weekend. I'll just make it a google sheets link so anyone can use it easily.
Ah, the deload week, when everything is easy and it looks like you train at RPE 7 only, and not a single gym face is pulled.
Good man, thanks
Link to google sheets here: 2020 Program v2.1
Haven't made any notes on it yet but it's functional.
Brilliant, thank you
Consigliere
Deadlifts today (plus other back/biceps) but happy with the below (bw is 59kg).
60kg 1x8
80kg 2x6
90kg 4x5
100kg 1x3
105kg 1x2 (PB!)
60kg 1x8
80kg 2x6
90kg 4x5
100kg 1x3
105kg 1x2 (PB!)
Man of Honour
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Can’t beat a good PB.
Consigliere
Thank you!
Guessing my 1RM would be a bit higher as i did that at the end of my sets.
Guessing my 1RM would be a bit higher as i did that at the end of my sets.
Soldato
Second visit to the gym, started squatting, and now I can't lift my legs. Seems like I'm doing it correctly. 
Man of Honour
Just wait until you try and get off the toiletSecond visit to the gym, started squatting, and now I can't lift my legs. Seems like I'm doing it correctly.
Man of Honour
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Man of Honour
That's easy you just fall and hopegetting on is pretty tough too sometimes
Soldato
Interesting. I'm guessing by max in left hand side you mean max weight to load? And all the rest in orange you want to load as is written?
2ct pause = 2 sec pause? And what do you mean by RPE.
Man of Honour
RPE is Rate of Perceived Effort/Exertion, or how close on a scale of 1 to 10 to death do you think you were on that set.
Sorry man, there is a lot of notes to be added.
Max is the most you've done (with fair form to a standard you can hold yourself to)
Once you input those the sheet will calculate the weights you're going to do for each set.
RPE in this case is just used as reps in reserve (RIR) it's out of 10 so a 9 would mean you have one left, an 8 would mean 2 left. An 8.5 eould mean definitely one and maybe a second.
2ct is a 2 count, in your head count to 2, for most peope with weight on them this is roughly a 1 second pause.
Soldato
Cool, one day I may attempt it...
Deadlifts and Bench press same day, lol I would die.
Deadlifts and Bench press same day, lol I would die.
Man of Honour
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It looks like a tough program, especially at the higher % weight ranges. I may well try it as an alternative at some point.
Soldato
Thoughts on going to the gym 5 days per week when doing a workout A / workout B type routine?
I'm currently doing the Ice Cream routine which is every other day but I'm working from home until way into next year and going to the gym every weekday gets me out of the house without me spending hideous amounts of money whilst relieving some boredom.
I was thinking of doing cardio / mobility stuff on non workout days, I just don't want to hinder weightlifting progress too much.
I'm currently doing the Ice Cream routine which is every other day but I'm working from home until way into next year and going to the gym every weekday gets me out of the house without me spending hideous amounts of money whilst relieving some boredom.
I was thinking of doing cardio / mobility stuff on non workout days, I just don't want to hinder weightlifting progress too much.
Consigliere
@DanTheMan - On 'rest' days, incline walking is meant to be v good as it is less impactful plus a bit of core work. Would do core first though.
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