*** The 2012 Gym Rats Thread ***

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If you're + sets aren't calculated to roughly what you entered for your program maxes then you're lifting too much. If you say to me I can lift 160 deadlift RM, but when you do 120 deadlift only produce enough reps to demonstrate a max of 140, then you have to stop and think. The program is very unforgiving when using weights that are above your actual level.

Upload your spreadsheet and I'll take a look.
 
LiE said:
If you're + sets aren't calculated to roughly what you entered for your program maxes then you're lifting too much. If you say to me I can lift 160 deadlift RM, but when you do 120 deadlift only produce enough reps to demonstrate a max of 140, then you have to stop and think. The program is very unforgiving when using weights that are above your actual level.

Upload your spreadsheet and I'll take a look.
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Oh, all my + sets are above my 1RM that I initially set for the programme. I initially set 150 1RM for deadlift at the start of the programme.
 
Shouldn't make a difference. Your 150 should now be 160 (2 x 5kg increments) meaning week 1 of C3 should be 122.5kg for 9-11 reps.
 
My static grip is awful, I blame my tiny girl hands. My forearms are so pumped by the middle of back day I get pins & needles in my hands, by the end I can barely make a fist.
 
Are we using mixed grip for static holds? I may see how much I can do tonight, I know 240 with is fine from my deads.
 
LiE said:
Shouldn't make a difference. Your 150 should now be 160 (2 x 5kg increments) meaning week 1 of C3 should be 122.5kg for 9-11 reps.
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I just realised, I think I left my spreadsheet at a default of 10kg increments :eek:. Im at work, but will try to grab my spreadsheet from home. Looks like it might be time to re-calculate things! With the 5kg in mind, 140kg x 6 would give me a 1RM of 167, which is 7 kg (isnt much) above the 160kg you just mentioned.

You're right though, I think its time to re-do maxes and go back to week 1 and use 5kg increments.
 
Ah, that old chestnut :) the spreadsheet comes pre-filled with 10 or 5 lbs so you need to swap them for 5 and 2.5 kg. 140 would have been your week 3 weight.
 
I know I used to hold around 300kg mixed grip from a rack - though now, probably doubt it. I'm still able to do double overhand for 200kg deads though. :)
 
No idea what I'd get...Done a 115kg deadlift, so possibly might be able to hold a bit more static, all depends on whether or not I can get the weight up!
 
LiE said:
Ah, that old chestnut :) the spreadsheet comes pre-filled with 10 or 5 lbs so you need to swap them for 5 and 2.5 kg. 140 would have been your week 3 weight.
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****, I know what I did wrong now. I was messing around with spreadsheet and changed my 1RM deadlift to 160 when I lifted it last week (just to see what my weeks would be like if I reset) and didn't realised I had saved it! No wonder this weeks numbers were off for deadlift! :eek:

I think that settles it, going to redo my 1RM maxes. What would be the best way to do this, finish off this weeks cycle as I only got OHP tomorrow or use tomorrow to get my OHP max and then get my other maxes next week. Then start fresh from week 1 after next week.
 
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Deception said:
****, I know what I did wrong now. I was messing around with spreadsheet and changed my 1RM deadlift to 160 when I lifted it last week (just to see what my weeks would be like if I reset) and didn't realised I had saved it! No wonder this weeks numbers were off for deadlift! :eek:

I think that settles it, going to redo my 1RM maxes. What would be the best way to do this, finish off this weeks cycle as I only got OHP tomorrow or use tomorrow to get my OHP max and then get my other maxes next week. Then start fresh from week 1 after next week.
Click to expand...

Do you need to retest your maxes? You said you've done a 160 DL recently so you can use that, or do what I do and use a more conservative number, say 150-155.
 
LiE said:
Do you need to retest your maxes? You said you've done a 160 DL recently so you can use that, or do what I do and use a more conservative number, say 150-155.
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Yea, I can use that for my DL. So, just need to get OHP (which I can do tomorrow) and probably Squat and Bench over the weekend and deload next week and then start fresh the week after. How does that sound?
 
You can do that. Personally as you've just taken a deload I would fix the spreadsheet and enter some realistic maxes then continue on. Then on week 3 you can test maxes.
 
LiE said:
You can do that. Personally as you've just taken a deload I would fix the spreadsheet and enter some realistic maxes then continue on. Then on week 3 you can test maxes.
Click to expand...

Good point, I've just fixed deadlift, so will just continue on to the end of this cycle. Thanks LiE, never would have spotted it otherwise! :D
 
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