![]() ![]() Shoot me a note if anything else looks wonky. The weights will update automatically and progression will work normally. If you want to keep the 8/8+ rep range, simply change the cells in column D. I have changed the Reddit PPL v2.2 spreadsheet to reflect this in v3.0. You can see this in the “original” Reddit PPL spreadsheet. I changed the compound lift rep ranges from 8/8+ to 5/5+.Ī helpful reader noticed that the rep range for the major compound lifts were originally 5/5+, then got switched to 8/8+ somewhere along the way when the initial Metallicadpa 1RM input spreadsheet was shared several years ago (2016 or earlier). If you think a weight is way too light, you can either increase your 1RM inputs, increase the progression rate, or allow yourself an easy week or two before things get heavier. Thank you to the helpful user that contacted me about the issue. I fixed an error in the progression formula for, at least, DB curls. The Original Reddit PPL (6 Day) | Edit Notes 2/9/20 Edit: Several versions of this spreadsheet exist (same program, different spreadsheets). It is also known as the Metallicadpa PPL. Inspired by a post on /r/fitness, this is the “recommended routine” on /r/fitness. Metallicadpa v3.03 - Beginner PPL Template (1RM inputs + Progression) | The Original Reddit PPL Recommended Routine Spreadsheet (Old Version) Thanks to a Lift Vault reader for pointing it out! This is a correction and aligns the program with the original version posted on Reddit. Updated 6/29/20 to link to v3.03, which switches barbell rows from 3×5 to 5×5 (last set AMRAP). Prefer an app version? This program is available on the Boostcamp App. Reddit PPL / Metallicadpa v3.03 Routine Spreadsheet ![]() You can customize the intensity for each rep range (if you’d like – but you shouldn’t need to).You can customize which exercises you do for the push, pull, and leg days.You can slow down or speed up progression rates for each lift based on your own preferences.It automatically calculates your progression based on the number of reps you achieve.(The old 1RM version of the program didn’t do this.) There are five key changes to this version of the spreadsheet that make it easier to use: The Improved Reddit PPL Routine – Why It’s Better There’s a lot of volume in this program, so starting light is key. You need to start light and work your way up. If you don’t know a movement already, you’ll learn it. There are also lots of accessory movements, including overhead press, incline dumbbell press, tricep pushdowns, Romanian deadlifts, etc. Features of the sheet: Enter up to 21 fully customizable exercises which will be used in dropdown menus. This allows for high workout frequency and a full body split workout while still allowing each muscle group adequate recovery time. It combines three workouts: a push workout, a pull workout, and a legs workout – run twice each week. 5 The Original Reddit PPL Recommended Routine Spreadsheet (Old Version).4 Reddit PPL / Metallicadpa v3.03 Routine Spreadsheet.2 The Improved Reddit PPL Routine – Why It’s Better.Powerlifting Meets Near Me (Biggest List, Daily Updates).Best Protein Powders Without Heavy Metals.Best Protein Powders Without Artificial Sweeteners.After a few weeks, it’s hard to keep track of what areas need more focus, luckily the weight lift tracker is here to make life easy and get you on your way to your target goal. here are various spreadsheet templates people use to track progress. If you want to get better at a movement, work on it as a strength progression 3x a week. ![]() This is the fastest and most effective way to increase the amount of weight you lift for your workout. Sometimes I'll do all days 2x/week, but mostly just 1x/week. Why Use the Weight Lift Tracker?īy monitoring the increase of your weight lifting, you can see factors that are contributing to your gains, and areas that may need more focus. The information you fill out on the first page will change the formatting of your daily weight lifting cycle, so you can choose pounds, kilograms, or any unit of measure.įinally, the “Stats” tab will keep you updated on a monthly basis, represented by a graph for each workout that you input. This will display a list of your previous cycles and how much weight you lifted before. Simply fill out the section highlighted in blue on the first tab, then scroll down to the bottom of the page to click on the “All done, take me to my schedule” button which will take you to your workout log located in the second tab. The template allows you to customize your unique weight and workout. This will help you to visualize your hard work and inspire you to gradually increase your weight lifting. The weight lift tracker helps you monitor your progress for each workout, and conveniently displays your monthly increases with a helpful graph. Pushing yourself as far as you can go and being able to lift more has never been so easy.
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