bcfields
First Post
Hi Everyone,
I'm new to the forum so I hope this post doesn't break any rules.
Here are my current stats after lifting since August 2018. I started with the bar for everything so I could try to develop the best form possible.
M/35/5'9"/157lbs
Bench: 180 1RM
Squat: 265 1RM
DL: 300 1RM
OHP: 110 1RM
I've done different programs in the past (PPL, and 531), but I recently got the Reload ebook and have read through it a few times. I decided to create a Google sheet and share it with everyone. Please let me know how you like it and if you have any feedback or improvement ideas.
A quick walk through of the spreadsheet:
Currently the sheet is only setup for pounds. If there's enough interest, I could create one for kg. Only input data in cells highlighted gray. On the instructions sheet, you can change or add to any of the specialized variety/Ab movements. You also need to input your 10RM (per the ebook) weight in the corresponding column as this will carry over to the program sheet.
On the cycle tab, enter the amount you want to round to and the % used for the light day. Then you would enter your 1RM, 5x5 Top Set weight, AMRAP @80% 1RM reps, and your weekly jump % based on your testing. Based on the ebook, I provided a 5x5 top set table and a 1RM testing table to help with finding these. I also provided a % 1RM table just for reference. There's a row for each lift to track the date you worked out. There's a drop down list that reads from the instructions tab to select your SV and Ab movements. Once selected and the weight is entered in the instructions tab, the weight will carry over. Since I'm lazy and don't feel like doing the math when lifting, I also have a calculator that tells you how much to load the bar on each side (or one side if using a landmine). I just labeled this bar loading in the sheet.
Questions/Discussion:
After reading the ebook a few times, I'm not sure how to move on after doing an 8 week cycle. Do I deload for a week after testing my new 1RM? When do I test the 5x5 top set if I wanted to start a new cycle?
Would it be ok to take one of the 5x5 sets to AMRAP each week (or a few of the weeks)? I was thinking I could use this to estimate my 1RM instead of testing it every 8 weeks as I'm not really comfortable direct testing my 1RM.
I was thinking of using a set on whatever week that ends up being my 80% of 1RM (it will highlight orange in the % of 1RM table) as the testing for the AMRAP @80% 1RM. Would this be ok? So if week 3 weight was 80% of my 1RM for that lift, I would take one of the 5x5 sets to AMRAP.
These are just some thoughts, but I'll probably follow the program as is for the first cycle and go from there based on feedback. Just unsure how to start a new cycle.
Link to spreadsheet below. You need to make a copy of it to edit it yourself.
Reload blank
Thanks for reading and any feedback.
I'm new to the forum so I hope this post doesn't break any rules.
Here are my current stats after lifting since August 2018. I started with the bar for everything so I could try to develop the best form possible.
M/35/5'9"/157lbs
Bench: 180 1RM
Squat: 265 1RM
DL: 300 1RM
OHP: 110 1RM
I've done different programs in the past (PPL, and 531), but I recently got the Reload ebook and have read through it a few times. I decided to create a Google sheet and share it with everyone. Please let me know how you like it and if you have any feedback or improvement ideas.
A quick walk through of the spreadsheet:
Currently the sheet is only setup for pounds. If there's enough interest, I could create one for kg. Only input data in cells highlighted gray. On the instructions sheet, you can change or add to any of the specialized variety/Ab movements. You also need to input your 10RM (per the ebook) weight in the corresponding column as this will carry over to the program sheet.
On the cycle tab, enter the amount you want to round to and the % used for the light day. Then you would enter your 1RM, 5x5 Top Set weight, AMRAP @80% 1RM reps, and your weekly jump % based on your testing. Based on the ebook, I provided a 5x5 top set table and a 1RM testing table to help with finding these. I also provided a % 1RM table just for reference. There's a row for each lift to track the date you worked out. There's a drop down list that reads from the instructions tab to select your SV and Ab movements. Once selected and the weight is entered in the instructions tab, the weight will carry over. Since I'm lazy and don't feel like doing the math when lifting, I also have a calculator that tells you how much to load the bar on each side (or one side if using a landmine). I just labeled this bar loading in the sheet.
Questions/Discussion:
After reading the ebook a few times, I'm not sure how to move on after doing an 8 week cycle. Do I deload for a week after testing my new 1RM? When do I test the 5x5 top set if I wanted to start a new cycle?
Would it be ok to take one of the 5x5 sets to AMRAP each week (or a few of the weeks)? I was thinking I could use this to estimate my 1RM instead of testing it every 8 weeks as I'm not really comfortable direct testing my 1RM.
I was thinking of using a set on whatever week that ends up being my 80% of 1RM (it will highlight orange in the % of 1RM table) as the testing for the AMRAP @80% 1RM. Would this be ok? So if week 3 weight was 80% of my 1RM for that lift, I would take one of the 5x5 sets to AMRAP.
These are just some thoughts, but I'll probably follow the program as is for the first cycle and go from there based on feedback. Just unsure how to start a new cycle.
Link to spreadsheet below. You need to make a copy of it to edit it yourself.
Reload blank
Thanks for reading and any feedback.