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12-11-2012, 05:59 AM #3931
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12-11-2012, 06:17 AM #3932
Cycle 1, week 4 (11 reps for all sets);
Heavy day
*Squats: 44|66|121|121 lbs
*Bench press: 44|66|115.5|115.5 lbs
*Bent over row: 44|66|121|121 lbs
*Overhead press: 66 lbs x 2
*Romanian deadlift: 110 lbs x 2
*Barbell curls: 55 lbs x 2
*Calf raises: 110 lbs x 2
Everything was good except curls - failed on the second set (did 9 reps). Dunno what happened, but I'll make sure it won't happen the next and last heavy day of my first cycle.fuark
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12-11-2012, 06:47 AM #3933
I think we need a bit more information as starting out at 60lbs for squats is rather low, certainly could be the case though. That said I think i have seen his posts in the past and he started out on a cut then had to do another cut later so to me it sounds like his diet is not in order.
To sajor, what are you looking to accomplish as a long term goal?? Without that it's hard to give advise given the fact you have been doing this program for 9 cycles.
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12-11-2012, 06:49 AM #3934
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12-11-2012, 07:16 AM #3935
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12-11-2012, 07:49 AM #3936
My squats started low as well. When I set out to do this a few months ago, getting even a few reps of body-weight squats was a challenge and an accomplishment. I think partly it is getting used to the movement and learning to coordinate the muscle groups, and this is why i have increased my squat weight much more quickly. This is also why I am not a fan of the programs weight progression at the start. It does not consider that 75 percent of strength gains in the first two months (for a brand newbie) are simply from calibrating your body to the exercises. If I had stayed on the program exactly I would still be working with a 70 lb squat when I am able to do more. Still not a tremendous amount, but more than I would be doing right now on the exact routine.
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12-11-2012, 08:01 AM #3937
- Join Date: Mar 2009
- Location: New Jersey, United States
- Age: 79
- Posts: 1,204
- Rep Power: 3957
Awesome! Sticking with the program for 9 cycles is an admirable accomplishment.
There are some good 5x5 routines listed under Workout Programs. Try "My novice 5x5 for Bodybuilders" Jason knows what he's talking about. Tell him what your doing, what your progress has been and ask your questions about going forward. He usually reply quickly and as stated with good information. IMO You will get better information asking experienced lifters, instead of asking us folks that are using a beginners program.Soon to be X-Fatoldman :)
If you always do what you've always done
You'll Always get what you always got
My Journal
http://forum.bodybuilding.com/showthread.php?t=150344193
7-9-12 295 lbs
9-19-14 218 lbs
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12-11-2012, 08:17 AM #3938
Absolutely no question, however that is also why All Pro said you could raise the weight more than 10% if you felt comfortable doing so. It all depends what you start out with, in your case and others you may need a cycle to get used to everything and then realize your weights all need to go up 15-20%.
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12-11-2012, 08:30 AM #3939
- Join Date: Mar 2009
- Location: New Jersey, United States
- Age: 79
- Posts: 1,204
- Rep Power: 3957
Soon to be X-Fatoldman :)
If you always do what you've always done
You'll Always get what you always got
My Journal
http://forum.bodybuilding.com/showthread.php?t=150344193
7-9-12 295 lbs
9-19-14 218 lbs
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12-11-2012, 08:36 AM #3940
- Join Date: Sep 2012
- Location: Chicago, Illinois, United States
- Age: 63
- Posts: 502
- Rep Power: 15554
You have to use a little common sense. I agree that lift acclimation is half the battle for a complete noob and once acclimated the poundage SHOULD go up accordingly NEXT cycle. What's not recommended as far as the program is concerned is lifting more than 3X a week, adding more exercises and more sets before completing at least 3 Cycles and changing the rep schemes. Adjusting the poundage you lift per cycle to 10% is just a general rule.
"Before you diagnose yourself with depression or low self-esteem, first make sure that you are not, in fact, just surrounded by a$$holes"
William Gibson
"...I am the master of my fate; I am the captain of my soul."
William Ernest Henley
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12-11-2012, 09:48 AM #3941
I do upright rows instead of curls< as i prefer the overall development, but is there anyroom for curls at all in this routine when you do upright rows? because i dont feel them stimmed at all during rows?
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12-11-2012, 10:50 AM #3942
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12-11-2012, 01:12 PM #3943
has anybody ever LOWERED the weight or had to repeat a previous cycle? quick background...
did cycle 1 was good passed, went on to cycle 2 everything was good til week 2, due to events i couldnt go to gym for 2-3 weeks
started where i left off but was very hard and pushed on.
yesterday was test day of cycle 2 failed most. Im thinking should i start over? or just continue?
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12-11-2012, 01:16 PM #3944
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12-11-2012, 01:29 PM #3945
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12-11-2012, 02:03 PM #3946
Week 5 Cycle 2
Squat = 140 (Pass)
Bench Press = 155 (Pass)
Bent Row = 85 (Failed second set)
Overhead Press = 85 (Failed second set)
Stiff Leg Dead Lift = 150 (Pass)
Barbell Curl = 75 (Failed second set)
Calf Raises = 140 (Pass)
Hopefully my squats and dead lifts start to catch up with my bench.
Quick progress shots since most people don't seem to post these.
1/9/12 (Fat @ 219lbs)
3/10/12 (Cardio and diet only for the first few months @ 200lbs)
9/1/12 (After a few months of knowledge-less lifting on weight machines @ 175lbs)
11/10/12 (After first cycle of AllPro @ 180lbs)
12/11/12 (After second cycle of AllPro @ 185lbs)
Damn my pics kind of suck and I have the weirdest hips...
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12-11-2012, 02:08 PM #3947
I honestly don't think adding curls at the end would hurt anything. I'm a noob though, and personally I don't want to ad anything to the workout bc I'm totally spent at the end. You could consider adding simply one set of curls. Or add 2 sets on light days. When you get to the part where the program is actually hard, you might want to remove them then.
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12-11-2012, 02:26 PM #3948
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12-11-2012, 02:27 PM #3949
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12-11-2012, 02:56 PM #3950
- Join Date: Sep 2012
- Location: Chicago, Illinois, United States
- Age: 63
- Posts: 502
- Rep Power: 15554
It depends. Do you feel your form being compromised? No sense in moving on with the same weights if those 2-3 weeks off affected your lifts form wise. Something similar happened to me in between Cycle 1 and Cycle 2. Bench Press went up from 135 lbs to 145 lbs for Cycle 2 but had to take 1 1/2 weeks off in between cycles. Still kept the scheduled increase in weight and my form suffered. Failed Bench on test day (12 reps 1st set, 8 reps second). Instead of repeating 145 in Cycle3 I am going down 5 lbs to 140 and go from there.
Your form will often dictate when or when not to increase your lifts."Before you diagnose yourself with depression or low self-esteem, first make sure that you are not, in fact, just surrounded by a$$holes"
William Gibson
"...I am the master of my fate; I am the captain of my soul."
William Ernest Henley
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12-11-2012, 03:10 PM #3951
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12-11-2012, 03:16 PM #3952
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12-11-2012, 04:09 PM #3953
i've been slacking off in the past couple of weeks w/ stronglifts because i didn't want to gain weight, so my lifts stalled and i decided to give allpro another go.
tested my 10rm 2 weeks ago. failed squat (first set, but did 9 + extra 1 on second set) and ohp. not really sure why. the ohp is very depressing, because i was close to 95lbs ohp before stalling in SL, but i could only get 5 reps w/ 70lbs on the second set. which is weird, because i thought i managed my 10rm pretty well. i guess i need lower weights?
and i work out in the morning. i usually only eat 100calories instant oatmeal (not even whey because it gives me allergic reaction), do you think it's why i've been stalling on my lifts (along with trying to lose weight)? i would've eaten more but i really don't have plenty of time to eat before i workout and i don't want to feel bloated~~~ has more women in his binder than romney ~~~
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12-11-2012, 04:32 PM #3954
How did you figure your macros?
How much sleep are you getting?
How long have you been cutting and by how much?
OHP is always the 1st to stall and the hardest to make gains because bench is before it in this routine. Working in 10 rep range is alot different than 5 rep range. It will come back with time. The medium and light days will aid in recovery and still allow the same frequency 3x a week.This forum is great! Wish I found it years ago.....
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12-11-2012, 05:15 PM #3955
our dining commons has info on calories, so that's where i got them from. i figure i'm eating like 1600-1800 calories/ day. but yeah, i only eat 100 calories prior to working out, so i'm not really sure if it has a lot to do with me being unable to complete my reps? and i get that sensation that i'm about to throw up but not really.
sleep's been pretty good. been getting 7-8 hours/ day.
i've been "cutting" (it's a mini cut, really) since maybe before thanksgiving. so it's been a solid 3 weeks, and i've lost 5-6lbs so far. i was doing strong lifts but i stalled and i know allpro's more forgiving on cut hence why i switched. Did the 10rm test the 2 fridays ago, so i thought everything was alright.
but yeah, i was stuck at 8 on my first set of squat- my quads just felt tired. but i managed to do 9 on my second set + one extra set to make up the lost rep. Not sure what happened with ohp, but i just couldn't get it up after 5. i know the deload days help, but i don't think i can manage squatting 3 times a week with hypertrophy reps lol.
i think i'd like to lose another 5-10lbs before i start maintaining, to be honest.~~~ has more women in his binder than romney ~~~
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12-11-2012, 05:28 PM #3956
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12-11-2012, 06:34 PM #3957
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12-11-2012, 06:44 PM #3958
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12-11-2012, 07:59 PM #3959
- Join Date: Sep 2012
- Location: Chicago, Illinois, United States
- Age: 63
- Posts: 502
- Rep Power: 15554
If you haven't started yet I wouldn't add curls until you've done at least 3 cycles. Your biceps are getting indirect work with BOR and Upright rows. If after 3 cycles you feel that you still need more biceps work then add 1 set of curls after the end of your workout. If you don't stall on BOR and upright rows then you could add another set on the next cycle.
"Before you diagnose yourself with depression or low self-esteem, first make sure that you are not, in fact, just surrounded by a$$holes"
William Gibson
"...I am the master of my fate; I am the captain of my soul."
William Ernest Henley
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12-11-2012, 08:18 PM #3960
Hey guys, today was my final Heavy day to finish off cycle 4. My stats for today are as follows:
Squats: 180x12, 180x12
BP: 110x12, 110x12
BOR: 120x12, 120x12
OHP: 50x12x 50x12
SLDL: 160x12, 160x12
Curls: 70x12, 70x8
Calf-raise: 175x12, 175x12
I obviously passed all but one. Heavy day on week 5 is always a killer and mentally it beat me. But that's ok! I plan on repeating the SLDL because while I have maintained a good form and know I can increase I feel my grip is just not strong enough to handle the 10% weight increase. As for BOR I also plan on repeating because I feel my form still needs help. Do you guys believe this is appropriate? TIA for the input.
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