![]() ![]() When you track your weight, you should be consistent with the time of day and what you are wearing to avoid large fluctuations. Includes two worksheets: 1 for weight in pounds and 1 for weight in kilograms. Lines representing the 'normal' BMI range are also shown on the graph. Compare to 1 lb/wk and 2 lb/wk target lines. This weight loss tracker template lets you create and customize your own weight loss chart. Shoot me a note if anything else looks wonky.Using this spreadsheet, you can take the data you've recorded on your hand-written weight loss logs, enter the data into the spreadsheet, and see the results plotted on the graph. 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. 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. ![]()
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