My hat goes off to you then. I will do this as it is written, i will track my lifts, make progress photos and report back come December 2013. Thanks again for your time and wisdom.
Paul, I got a bit twisted up in your wording in the book. You say to "plug in something within 5 pounds of your everyday max."
Do you mean that's what should be plugged in as the "Goal" weight in the spreadsheet? Or should the "goal" weight actually be the current everyday max plus 10-20lbs (the actual "goal"). Re-read it a couple times but not quite understanding what you meant.
Paul, don't take me for a stupid guy trying to change your program. I've had lots of success with the original strong-15 in the past 5 months and I eager to run LRB365 during 2013.
I just want to ask you this: I'm from the south hemisphere, so my winter is your summer and my spring is your autumn. In that case would I exchange any weeks in the template?
Thanks for that solid book. Worth much more than what you are charging.
Hey Paul, just bought LRB 365 and really excited to give it a go. I'm still a little confused about the spreadsheet, however. Are all of the numbers for each week done for the sets x reps at the end of the row? So for example, for week 1 on squats I have 191, 198 and 211 and then 153 for pause squats, are all of those done for 2x3? And then AMAP=As Many As Possible, right? Probably stupid questions but I'd rather get 'em answered and do it right than be doing it wrong the whole time.
I hate paypal related shit so much, always rejects my credit card, will be weeks until can sort something since I work 4 weeks in butt fuck nowhere, SCREW YOU GAYPAL :(
Appreciate the price. Going give it a read over the holidays. I'm guessing if currently losing weight, start at the conditioning phase? Or just wait until diet is over and start the program from day 1(sorry if this is answered in the book).
I've been having some back issues this year and am taking the last two weeks of the year off. Will start this with the new year and am very excited. Figure with the two weeks off and then the "easier" transition phase everything should have time to heal. It's going to be a kick ass year!
Really great read Paul. I like how to the point this thing is!
The sections on the conditioning cycles were really awesome for me since i'm just not good at that shit.
Had one or two questions just to make sure i'm getting some things right:
- In the Rotational Split are you doing all four weights days every week or is it still three times a week with the fourth day spilling over into week two?
- In the mass phase at the end of the year is your recommendation still to leave deadlifts out of the split and use other things to build your back?
Thanks again, dude! Looking forward to getting this going.
The stiff legs should be done. Just like I wrote in SLL. Same split.
the 4 day rotational split can be done 3 or 4 really. Just remember it only runs 6 weeks so if you run it 3, something ends up not getting as many times through the rotation. Which really, in the grand scheme of things isn't that big of a deal.
Okay got it. Stiffs are in, but regular deadlifts from the floor are still out like in SLL?
And cool, I thought as much about the split. The way you've set it up covers most things on a 3-day anyways.
Also, has there been another manual covering a whole year of training quite like this? I remember thinking when you first talked about doing 365 that it's a concept I hadn't really seen around too much. And it's not like there's a shortage of training books out there.
quick questions paul, can we plug in something 5-10 lbs +/- of our max in the short cycle as well? and after the short cycle can we jump straight into another short cycle? if yes how much weight would we use on the next one? say i have success with 365 for the first cycle how much should i use for the next short cycle??????
I just purchased the book through paypal. It e-mailed the confirmation to the e-mail associated with my paypal which is a really old one that I do not use nor have access to anymore. I was wondering if it's possible for you to e-mail it to my current e-mail instead.
Hey Paul, this manual is solid gold as usual. As a fellow writer (not on lifting mind), I do enjoy your writing style and the manner in which you get your message across. LRB365 is a winner, no doubt about it. Proper advice from someone who has been in the trenches. Common sense is surprisingly hard to find!
Just bought your 365 manual, this is exactly what i need. This makes things very clear on what to do and how to do it. So many thanks for your effort to make this manual, and that for only 10 bucks..great.
I purchased it, because, $10 is a great price for it. I reviewed it on my blog, I hope it gets some people to look at it who might have missed it otherwise.
I bought LRB-365 and took some time reading through it. One thing I question is the last 3 weeks of the first 12 weeks. There is a deload week, testing week (optional), and week OFF.
This is essentially taking three weeks off from lifting. Even if I chose to max bench, squat, and deads that will take 1 day?
Nextly is the diet. I'm 160-165 lbs. For a guy like me I should probably eat at maintance during weeks 13-25?
I haven't had much training success lately, I'm an avid reader of this board and craving PR's. I plan on starting this January 1st. I'm not trying to screw with the whole program these were just concerns that arose while reading through the outline.
1. It's not three weeks off of lifting. If you deload at 50% you still lift. then you have a testing week where you lift, THEN you take a week off. So wtf are you talking about?
2. All depends on your bodyfat. Are you an in shape 165 or are you skinny fat? If you're skinny fat go with maintenance. If you're lean as hell, eat up.
1) Most people use a deload week as their "week off." The testing week as you said was optional, so if I chose not to do that I'd take that week off. Then week 12 is a week off so that makes three weeks off. (or atleast 1 easy week and 2 weeks off..however you want to spin it) Just clarifying wtf I'm taking about.
I would do the testing DAY during the second WEEK however. Maybe I'm missing something this just seems like i'm not doing really jack shit for three weeks.
Paul, I bought LRB365 and am enjoying it. Thanks for putting it together. I'm confused about back offs during the first 12 weeks: do you do an AMAP set before you get to incline? Do you do bench AMAP before incline, or scrap the AMAP for this phase. Same with deads: do you do dead back offs from the spread sheet, or just the singles.
I'm sure it's me, but I was confused because you explicitly listed the pause squat back offs after the regular squat strong-15 in the template, but then you didn't list back offs for dead or bench.
Forgive me for my poor reading comprehension and shed a little light.
Paul, thanks - it makes sense now. I guess I am just easily confused. The fact that the pause squats are already on the spread sheet, but were still listed after squats in the template, is what threw me off.
Thanks for clarifying, and thanks again for doing this book for only $10 a pop. It's a great deal. Merry Christmas brother.
Just got the program and am going to run it but one quick question, what about a calorie range for the first phase. It says maintenance but I was confused as to the exact calories for maintenance.
Awesome. Thinking about buying it is not smart. Buy it! I won't regret it for sure. First christmas gift for me. Thanks For everything you do Paul!
ReplyDeleteOrlando
Just bought it. stoked for 2013!!!
ReplyDeleteBought it.
ReplyDeleteMy 2013 will completely steamroll my 2012 ass. That's my goal.
Already through the diet part, and about to have to head to work. The diet looks solid, and relatively easy. Thanks for putting this out there.
ReplyDeleteBrilliant. Starting this now, fuck waiting for 2013. Paul, you could have sold this for double, and it would still be a bargain.
ReplyDeleteIt's the holidays. I'd rather it be affordable, and people REALLY use it, than to spend $20-$30 just to have reading material.
DeleteI'm making it cheap because I want people to actually use it.
My hat goes off to you then. I will do this as it is written, i will track my lifts, make progress photos and report back come December 2013. Thanks again for your time and wisdom.
DeletePaul, I got a bit twisted up in your wording in the book. You say to "plug in something within 5 pounds of your everyday max."
ReplyDeleteDo you mean that's what should be plugged in as the "Goal" weight in the spreadsheet? Or should the "goal" weight actually be the current everyday max plus 10-20lbs (the actual "goal"). Re-read it a couple times but not quite understanding what you meant.
Thanks.
Boy you are overthinking the shit out of this.
DeleteWhat is your everyday max?
Plug in something within 5-10 pounds of that for your GOAL.
This will keep your intensities in the correct range.
Yeah that's what I was asking. Thanks Paul.
ReplyDeleteBought. Keen.
ReplyDeletePaul, don't take me for a stupid guy trying to change your program. I've had lots of success with the original strong-15 in the past 5 months and I eager to run LRB365 during 2013.
ReplyDeleteI just want to ask you this: I'm from the south hemisphere, so my winter is your summer and my spring is your autumn. In that case would I exchange any weeks in the template?
Thanks for that solid book. Worth much more than what you are charging.
You don't have to if you don't want to. You can run it as is, or you can wait until when winter would line up with the beginning of the book.
DeleteI bought it! Thanks for writing!
ReplyDeleteBought it. Thanks for taking the time to write the book, and this blog. Merry Christmas!
ReplyDeletePleasure is all mine! Thanks for your support!
DeleteHey Paul, just bought LRB 365 and really excited to give it a go. I'm still a little confused about the spreadsheet, however. Are all of the numbers for each week done for the sets x reps at the end of the row? So for example, for week 1 on squats I have 191, 198 and 211 and then 153 for pause squats, are all of those done for 2x3? And then AMAP=As Many As Possible, right? Probably stupid questions but I'd rather get 'em answered and do it right than be doing it wrong the whole time.
ReplyDeleteThanks a lot.
AMAP would only be for bench. Not squat. Take some time to study the spreadsheet first.
DeleteI hate paypal related shit so much, always rejects my credit card, will be weeks until can sort something since I work 4 weeks in butt fuck nowhere, SCREW YOU GAYPAL :(
ReplyDeleteAppreciate the price. Going give it a read over the holidays. I'm guessing if currently losing weight, start at the conditioning phase? Or just wait until diet is over and start the program from day 1(sorry if this is answered in the book).
ReplyDeleteJust bought it.
ReplyDeleteI've been having some back issues this year and am taking the last two weeks of the year off. Will start this with the new year and am very excited. Figure with the two weeks off and then the "easier" transition phase everything should have time to heal. It's going to be a kick ass year!
ReplyDeleteReally great read Paul. I like how to the point this thing is!
ReplyDeleteThe sections on the conditioning cycles were really awesome for me since i'm just not good at that shit.
Had one or two questions just to make sure i'm getting some things right:
- In the Rotational Split are you doing all four weights days every week or is it still three times a week with the fourth day spilling over into week two?
- In the mass phase at the end of the year is your recommendation still to leave deadlifts out of the split and use other things to build your back?
Thanks again, dude! Looking forward to getting this going.
-Gaz
Gaz -
DeleteThe stiff legs should be done. Just like I wrote in SLL. Same split.
the 4 day rotational split can be done 3 or 4 really. Just remember it only runs 6 weeks so if you run it 3, something ends up not getting as many times through the rotation. Which really, in the grand scheme of things isn't that big of a deal.
Okay got it. Stiffs are in, but regular deadlifts from the floor are still out like in SLL?
DeleteAnd cool, I thought as much about the split. The way you've set it up covers most things on a 3-day anyways.
Also, has there been another manual covering a whole year of training quite like this? I remember thinking when you first talked about doing 365 that it's a concept I hadn't really seen around too much. And it's not like there's a shortage of training books out there.
Thanks man!
-Gaz
Not that I know of.
DeleteWendler is releasing something similar.
ReplyDeleteHas been talking about it for a long time.
Will be getting them both.
quick questions paul, can we plug in something 5-10 lbs +/- of our max in the short cycle as well? and after the short cycle can we jump straight into another short cycle? if yes how much weight would we use on the next one? say i have success with 365 for the first cycle how much should i use for the next short cycle??????
ReplyDeleteIS that what I wrote to do?
DeleteSeriously guys, run it as written. It's been released a day and already talking about modifying it Jesus fucking christ......
Hi Paul,
ReplyDeleteI just purchased the book through paypal. It e-mailed the confirmation to the e-mail associated with my paypal which is a really old one that I do not use nor have access to anymore. I was wondering if it's possible for you to e-mail it to my current e-mail instead.
Thanks
email me this info and I will reply.
DeleteHey Paul, this manual is solid gold as usual. As a fellow writer (not on lifting mind), I do enjoy your writing style and the manner in which you get your message across. LRB365 is a winner, no doubt about it. Proper advice from someone who has been in the trenches. Common sense is surprisingly hard to find!
ReplyDeleteJust bought it and it's great! Thanks Paul.
ReplyDeleteI'll start running it in July, since I live in south hemisphere, so my summer is your winter, my spring is your autunn etc etc.
Fine to run for someone that's only lifted serious for just over two years?
ReplyDeleteLook Paul,
ReplyDeleteJust bought your 365 manual, this is exactly what i need.
This makes things very clear on what to do and how to do it.
So many thanks for your effort to make this manual, and that for only 10 bucks..great.
Thanks again ;)
Just picked it up and started looking through. I'm Jacked as shit to get this shit rolling with a the start of the New Year.
ReplyDeleteThanks Paul.
I purchased it, because, $10 is a great price for it. I reviewed it on my blog, I hope it gets some people to look at it who might have missed it otherwise.
ReplyDeleteI bought LRB-365 and took some time reading through it. One thing I question is the last 3 weeks of the first 12 weeks. There is a deload week, testing week (optional), and week OFF.
ReplyDeleteThis is essentially taking three weeks off from lifting. Even if I chose to max bench, squat, and deads that will take 1 day?
Nextly is the diet. I'm 160-165 lbs. For a guy like me I should probably eat at maintance during weeks 13-25?
I haven't had much training success lately, I'm an avid reader of this board and craving PR's. I plan on starting this January 1st. I'm not trying to screw with the whole program these were just concerns that arose while reading through the outline.
1. It's not three weeks off of lifting. If you deload at 50% you still lift. then you have a testing week where you lift, THEN you take a week off. So wtf are you talking about?
Delete2. All depends on your bodyfat. Are you an in shape 165 or are you skinny fat? If you're skinny fat go with maintenance. If you're lean as hell, eat up.
1) Most people use a deload week as their "week off." The testing week as you said was optional, so if I chose not to do that I'd take that week off.
DeleteThen week 12 is a week off so that makes three weeks off. (or atleast 1 easy week and 2 weeks off..however you want to spin it) Just clarifying wtf I'm taking about.
I would do the testing DAY during the second WEEK however. Maybe I'm missing something this just seems like i'm not doing really jack shit for three weeks.
1 easy week this is a 50% week.
Delete1 testing week (optional if you want but I clearly say to work up to your goal, so how is it a week off?)
1 week off before the next phase. if you worked up to some good maxes, this is to allow for recovery from that.
So it's 1 week off. Thanks.
straight from the manual -
Deletepage 18 - 1 week deload, 1 week testing, 1 week deload (off completely)
Page 23 -
"After the 50% week you can take the next week to test some maxes if you so desire, or you can take a week of doing whatever you like."
Does either of these sound like a week off? Or does it sound like I write "50% week" "test maxes" or "do what you like".....?
So one more time, where do have it programmed you don't do shit for three weeks?
Paul, I bought LRB365 and am enjoying it. Thanks for putting it together. I'm confused about back offs during the first 12 weeks: do you do an AMAP set before you get to incline? Do you do bench AMAP before incline, or scrap the AMAP for this phase. Same with deads: do you do dead back offs from the spread sheet, or just the singles.
ReplyDeleteI'm sure it's me, but I was confused because you explicitly listed the pause squat back offs after the regular squat strong-15 in the template, but then you didn't list back offs for dead or bench.
Forgive me for my poor reading comprehension and shed a little light.
squats are squats.
Deletepause squats are pause squats
deadlifts are deadlifts
if it were stiff legs, or deficit deads, I'd have listed that. make sense?
you do the amap on bench before incline. I'm not sure why you'd think you wouldn't.
Paul, thanks - it makes sense now. I guess I am just easily confused. The fact that the pause squats are already on the spread sheet, but were still listed after squats in the template, is what threw me off.
DeleteThanks for clarifying, and thanks again for doing this book for only $10 a pop. It's a great deal. Merry Christmas brother.
Just got the program and am going to run it but one quick question, what about a calorie range for the first phase. It says maintenance but I was confused as to the exact calories for maintenance.
ReplyDeleteIt's in the book. Read the whole thing.
Delete