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Hi Nightanole,

This might have been already discussed, but are there any pros/cons of substituting the BB 45 degree BOR with the following?:
a) 45 degree BOR with DBs
b) Bench 90 degree back BOR...

Hi Nightanole, sorry for the delayed response, I was thinking about your question regarding the back. Last time my back was sore I think from the DB squats. Maybe its worth mentioning I have a hip...

Hi Nightanole,

I know you have been over this, but I wanted to reignite the topic :)

The whole topic comes down to the fact that I got a very tender back, and I just can't seem to be able to...

Hey Nightanole, my back is pretty sore, I think I had bad form or maybe just overloaded it. Do you recommend the same as above?

Hi Nightanole,

Quick update, I did 8 sets of 1 rep of the bodyweight chin ups during my workout, with break of around 5 mins per set. What happens when I reach 10, what should be the next...

Eugune please read the original sticky for this thread - the allpro routine.

Hi Nightanole,

I have a slight problem - my Gym got rid of the assisted standing machine which I used for assisted chin-ups. I used 20kg support. Now I had to use no assist, and was able to get in...

Ok great but since I am doing 2x heavy, im doing 3 sets, so trying to reach 36 reps, seeing as I most likely will exercise only 1-2 a week (and definitely not 3-4), should I keep the goal 36 reps for...

Hi Nightanole,

I am on the 2x heavy, and keep missing days :( In 2 weeks going on a 3 week vacation. Do you have any tips on how to approach the routine for the summer for someone who can't really...

Hi Nightanole,

Thank you very much, I appreciate it.

- You are the expert :) So I will switch to seated arnold press. Can I switch directly from shoulder press weight to arnold, or should i...

Thanks!

-OHP. I am doing it like this, https://www.youtube.com/watch?v=JjoUYGXcXoQ but I think I am going a bit lower than this guy in the video
The DB are thick, and I don't seem to have a...

Thanks!

- the light squat is because my back is weak, I want to go slow with my back. Also, I really want a nice upper body, I am doing the lower body just so I am more less proportional. Plus...

Hi Nightanole,

What do you think about my progress?

Format: starting weights // current weights (reps)
Currently did 1 cycle heavy/heavy and now cycle 2, finished week 4, only 1x heavy per...

Great thanks! But should I continue with 1x a week for this cycle, or switch to 2x week seeing as my schedule is allowing it?

Hi Nightanole,

I am doing the 2x a week heavy. For the past 3 weeks I have only gone once a week, and I did the 8 + 9 + 10 reps per set weeks, and completed all reps. This week I can start doing...

Ok I already did the first heavy, and I did 3 sets each (i didnt know it was test day), and most I even did 12x3, some failed miserably, should I just use that?
What do I do now in second heavy of...

Ok thanks is test day the first or last day of the week? I understand its the last?

Hi Nightanole,

I am doing the variant of 2x a week heavy, and doing 3 sets for the first 3 exercises. I am in the first cycle. I have 2 questions:

1. How do I approach the test day? I am in the...

If I can only do the program 2x a week, and doing heavy, should I increase the volume to 3 work-sets instead of 2?

Thanks.

Thank you for being very clear on the 25-30 reps at 85-90% 1 rep max.