Thank you for your efforts with the spreadsheet, my personal excel skills have atrophied big time. Your spreadsheet it great, especially b/c it's in KGs which is what I'm using abroad right now. Two things: 1. The spreadsheet would be even better if you formatted warm up sets into it, i.e. bar-40%-6...

Well that’s an even easier fix: don’t do sets of more than 5 reps for DL (maybe the only thing Rip and Pavel agree on). Also a decent thick powerlifting belt to push you abs against.

Maybe I missed it but where are you at overall? What’s your goal and what template are you using? Your doing SE for B.B. or as part of another template? I’d be careful with unilateral leg exercises I tore my meniscus doing pistols as a playground after a run. I did multiple things wrong to bring me ...

Google “glute ham machine alternatives” for more ideas but to be honest they are all gonna feel wobbly and make you look stupid. You could sub “table pose” holds or classic wrestlers “bridge” holds. I would argue that if your core is truly that weak you need more than just static holds for anterior ...

Congratulations! I am a tactical athlete and father of three small sons so I felt maybe I can contribute. When my first was born I did Enter The Kettlebell 4x program minimum 8x weeks Rite of Passage with a 24 kg bell. It just worked for my life at the time I could knock it out at home with my bells...