Just got out of bed here, good morning guys.
@losthog and J for that matter start out with 1 week of 12 reps 1 week of 10 reps.
You’ll have two weeks to dial in the weights. I did it and had to alter just a bit to my initial weights.
Now I go week to week. Bench and OHP I just put on 5 lbs every week. And it’s all good.
Squat I started to high and put on 10 lbs every week and I can see that if I keep on moving in that direction I’ll be hitting 20 lbs more than my last PR. So I’ll back of a bit this week.
What I’m trying to say is that going with a spreadsheet like the one J is talking about is a great idea.
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10.30.18
Woke at 241.8 lbs.
Running and abs are on the training menu today. But right now it’s time for coffee.
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It’d be good to have another pull on upper body day. Incline CGBP could be your supplemental lift. Would you want to do weighted pull ups or lat pull downs to complement your OHP?
What do you think you can do on SSB squat and RDL’s? What is your guestimated 1RM or what can you do comfortably for sets of 8?
I could use the same info on rows, and Incline CGBP.
If you don’t know then I can just leave the numbers blank and you can enter the weights you use in the first week to complete the spread sheet.
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Did you happen to be in your uniform busting a trap house when you found this deal?
Same here. I had to reduce the weight for all 3 weeks of 8s, but my 5s were fine. The last week of 8s is 5x8 295 for squats, which isn’t weight that will crush me, but 40 reps at 295lbs is a HUGE volume PR. That’s the kind of thing you gotta take into account. We never got a whole lot of volume running 5/3/1. I would take 295 and squat it 12-17 times, but then in this program, I will be squatting it 40 times in one day. That’s more volume at a good intensity.
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And 26 a couple of days before that’s 66 reps in a week on to of two other weeks with 66 reps each week. And that’s just for one lift you’d do the same for DL and another squat and hinge variation.
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Nah. This is the guy with the failed supplement store. I bought a bunch of stuff from him earlier this year but I ran out. He just has a few tubs of each item left.
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Conditioning & Abs
3 LAP DYNAMIC WARM UP
SPRINTS
5 x 40 m
Run 1 lap in 61 seconds
Walk 1 lap
ABS
Cable Twist (facing cable) 70 x 15 ea
Supported Hanging Knee Raise x 15
Push Up Plank 30-45 sec
Back Ext 45 x 15
BASKETBALL
3 Pick Up Games
Slow, sloppy, and painful
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Let me get back to you on this…
No problem. The spreadsheet is done. It just needs the weights entered.
@lava2007, I could send it to you too but all you really need to do is add weight from week to week.
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I’d be interested to see what numbers come out of your spreadsheet for me. I think you gave your email address/contact info to @Voxel, but would you mind putting it up again?
Unless you don’t mind just plugging my numbers in and posting screenshots. The maxes that I’m using for this program are 395/295/445/185. I sort of figured out what I’m going to be doing for weeks 12 and 13 (12&13 instead of 10&11 because of the two extra weeks for lower body). I need to be studying right now, but I’ll post what I’ve got either later tonight, or tomorrow after my workout.
Thanks big dog
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You need current numbers?
I need a reference point - some sort of current max (1RM, 3RM, 8RM, etc).
@lava2007, my email is this user name @ Hotmail.
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Bench: 285
DL: 515
Squat: 425
OHP: 195
Barbell row: 225x8
RDL: 315x5
ICGB: 235
Lat pulls:160x20
Pull-up: depends on the day 3-5
SSB: ? 385
Mind if I drop you an email as well on that?
Go ahead.
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10.31.18
Woke at 242.2 lbs.
@losthog, I finished entering your weights and exercises and I’ll send it as soon as I have your e-mail.
@mr.v3lv3t, I just sent Hog’s version to you and tried to explain myself in the e-mail.
Thanks for sharing man, that’s a really well done spreadsheet. I need to up my game on the ones I’ve done haha.
I thought I sent you an email today. Maybe I didn’t. Spam folder maybe
I started doing those in 2007 during my internship for school. Every program I run gets put into something like that. I have to make the margins so that the sheet fits on one page fully. 
I have one excel file for each year. I just create tabs at the bottom for each program. I don’t even run some of them; I just create them and change my mind before it’s time to execute.
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Nothing in my inbox or junk folder.