AllPro: A Simple Beginner's Routine part III

[AcesUp23]

Started cycle 3 saturday... loving the program... finally graduated to the 45 plates on BP.

Added Deadlifts and have been doing assisted pullups.

Keep pushing fellas...

[belblade]

Started cycle 3 saturday... loving the program... finally graduated to the 45 plates on BP.

Added Deadlifts and have been doing assisted pullups.

Keep pushing fellas...

good job! i'm just into C1W2 (tomorrow morning actually) so have a long way to go
keep lifting !

[Dank16]

starting this program tonight...

[AcesUp23]

First post here so hello everyone.

I'm starting this routine but I'm still trying to finalize my diet so maybe you guys could help me out with that?

I'm about to turn 20, 6'0 and 160 lbs. with about 17% BF and I'm trying to cut.

Now first off I've been trying to calculate my maintenance calories but continue to get nothing but different answers. First, I used one websites calculator and got 2,288 which seems ok. Then I got an app on my phone that I figured would help me keep track and it told me 3,300 which seems way, way, over. So then I followed a link from some other thread that came out to like 1,900 so I'm just gonna say that my maintenance is 2,000.

So I'm thinking I'm gonna try and do 1,400 calories a day, and take in 175 Pro, 60Fats, 320 carbs.

So I'm figuring that following this diet along with this routine and some cardio will get me lean pretty quick.

Sorry, for the newb questions but just looking for some advice and excited to get started! Thanks

i was at 240 (Aug 2012) down to 210 and I had the same experience in trying to find maint. calories jumping from site to site. (also try the Stickies in the Nutrition section by Emma- Leigh to get your maint cals) I would say that a lot of the sites out there are way off and i ended up choosing a midpoint between what i found here and another site. Kept adjusting until I found maint cals and cut with 500 less. Gonna recalc when i get to 200.. Also try myfitnesspal to keep tabs on your intake.

[redcaesar]

Just did my Week 4(11 reps) Heavy Day workout and unfortunately failed in 3 exercises.

Missed last 2 (only 9 instead of 11) reps on second work set of Bench Press, Overhead Press, and Curl... Anyone in same boat?

Kinda discouraging but thinking it is for one or all of 3 reasons:
1. I'm doing calorie deficit cut as well
2. I didn't test my 10 reps max properly when starting.
3. Low on sleep past few days...

What is protocol just keep plowing away through medium and light days until week five heavy (test day)?
If I can't finish the final reps should I attempt another set or rest and do last remain reps?

My starting weighs are as follows:
squat: 130lbs
bench: 110lbs
row: 100lbs
press: 70lbs
dead lift: 130lbs
curl: 70lbs
calf press: 285 lbs

[MrSlippery]

Just did my Week 4(11 reps) Heavy Day workout and unfortunately failed in 3 exercises.

Missed last 2 (only 9 instead of 11) reps on second work set of Bench Press, Overhead Press, and Curl... Anyone in same boat?

Kinda discouraging but thinking it is for one or all of 3 reasons:
1. I'm doing calorie deficit cut as well
2. I didn't test my 10 reps max properly when starting.
3. Low on sleep past few days...

What is protocol just keep plowing away through medium and light days until week five heavy (test day)?
If I can't finish the final reps should I attempt another set or rest and do last remain reps?

My starting weighs are as follows:
squat: 140lbs
bench: 120lbs
row: 110lbs
press: 80lbs
dead lift: 140lbs
curl: 80lbs
calf press: 285 lbs

You bet just keep going as usual, I just started Cycle 3 and trust me you can have off days. It is certainly possible you did not test your 10RM correctly however if you have passed everything up to this point I would not worry about that yet as you mentioned it could have been other factors.

If you end up failing the same 3 on test day not a big deal simply move onto the next cycle leaving those weights the same, in the end you are still making progress even if some of your initial numbers were off.

[PepeSilvia]

I'm on week 4 of cycle 4. I'm loving the program and seeing all kinds of gains. My only problem has been bench press. After passing the first cycle, I've since failed bench on cycle 2, 3 and I suspect I will fail again on cycle 4. Anyone got any ideas or similar experiences? It doesn't seem normal to fail the same lift/weight 3 cycles in a row.

[redcaesar]

You bet just keep going as usual, I just started Cycle 3 and trust me you can have off days. It is certainly possible you did not test your 10RM correctly however if you have passed everything up to this point I would not worry about that yet as you mentioned it could have been other factors.

If you end up failing the same 3 on test day not a big deal simply move onto the next cycle leaving those weights the same, in the end you are still making progress even if some of your initial numbers were off.

Thanks MrSlippery I'll keep looking forward to Test day and see if I can up calories day before and get my rest in and hope for the best...

[startingKETO]

I'm curious as to how one figures out the weight they should start with on this program? I'm currently on Starting Strength and am thinking about switching over to this until I'm ready to move onto an intermediate program.

Q2: How do I know what weight I should get started with for each exercise in the routine?
A: This is explained in detail here: http://forum.bodybuilding.com/showth...#post928710923

The above link is an incomplete link, so this was no help to me. Anyone willing to share what was in the link?


EDIT
Found the correct link.

To anyone who is interested, the correct link that should be in the FAQ is: http://forum.bodybuilding.com/showth...#post928710923

[scubahsteve]

Started cycle 3 saturday... loving the program... finally graduated to the 45 plates on BP.

Added Deadlifts and have been doing assisted pullups.

Keep pushing fellas...

good job! i'm just into C1W2 (tomorrow morning actually) so have a long way to go
keep lifting !

starting this program tonight...

Hell yeah fellas! Good sh!t! Aces/Belblade....keep us posted from time to time on how you're doing. Dank - It's gonna be pretty easy until about your 4th & 5th week. May be easy then too...that's when Cycle 2 will slap you upside the head!

[scubahsteve]

i was at 240 (Aug 2012) down to 210 and I had the same experience in trying to find maint. calories jumping from site to site. (also try the Stickies in the Nutrition section by Emma- Leigh to get your maint cals) I would say that a lot of the sites out there are way off and i ended up choosing a midpoint between what i found here and another site. Kept adjusting until I found maint cals and cut with 500 less. Gonna recalc when i get to 200.. Also try myfitnesspal to keep tabs on your intake.

Dude....we gotta talk. I got to know what your method was for dropping those 30. I'm starting to get a little discouraged with the tape & scale.

[PepeSilvia]

I'm on week 4 of cycle 4. I'm loving the program and seeing all kinds of gains. My only problem has been bench press. After passing the first cycle, I've since failed bench on cycle 2, 3 and I suspect I will fail again on cycle 4. Anyone got any ideas or similar experiences? It doesn't seem normal to fail the same lift/weight 3 cycles in a row.

Anyone? help?

[ottawatim]

Finished cycle 1 test day today. Was worried about squats but blew right through those reps. Struggled with 11 reps but dominated 12 reps. Next cycle will test me for sure. The rest I expected to pass. OHP was harder than expected but I was exhausted by the time I got to them. There is no warm up to let you kind of rest a little. Look forward to moving up weights and making some progress. Looking for some noob gains but also know that I am on calorie deficit and may not make a ton of gains. Good luck to all!! Keep us up to date on progress!!

[whiskeysticks]

Anyone? help?

You may have started off too heavy from the beginning of the program. Keep at it, eat right and get plenty of sleep before you go in for another try.

Two cycles ago, I struggled bench and ohp on test day...end of last cycle failed them both. Just started a new cycle Sunday. I must say it was a big difference going from 12 reps to 8 at the same weight in just a weeks time. The 8 reps on the new cycle was a snap. Yeah, it'll get harder again, but each time you're in there you'll be making strides in knocking off that number on test day.

It's not suppose to be easy. I think it was Henry Rollins who said you should hate the weights your lifting in the gym.

[PepeSilvia]

You may have started off too heavy from the beginning of the program. Keep at it, eat right and get plenty of sleep before you go in for another try.

Two cycles ago, I struggled bench and ohp on test day...end of last cycle failed them both. Just started a new cycle Sunday. I must say it was a big difference going from 12 reps to 8 at the same weight in just a weeks time. The 8 reps on the new cycle was a snap. Yeah, it'll get harder again, but each time you're in there you'll be making strides in knocking off that number on test day.

It's not suppose to be easy. I think it was Henry Rollins who said you should hate the weights your lifting in the gym.

Thanks for the reply. I guess I'll just keep going and see what happens. This cycle does seem a little easier than last so even if I fail again, hopefully I will pass next cycle.

[Ermacs]

Hey if i missed a light day do i do 2 heavy and 1 medium?

[wannagoheavy]

Anyone? help?

I have had issues with my bench and i have narrowed it to two things, Too much of deficit while cutting (500) and I wasnt doing the form correctly. I have started to use leg drive on bench and my heavy day yesterday was easy compared to my test day last week where with the same weight I got 12 then 10 reps.

Post a vid and we can see what is going on

Is OHP still going up?

What are your macros and protein intake?

Allpro also has mentioned that sometimes one exercise will be the achilles heel. Mine is bench as all other lifts are going up with exception of press I repeated the weight this time.

[wannagoheavy]

Hey if i missed a light day do i do 2 heavy and 1 medium?

no just skip the light day and rest 3 days then start your next week.

2 heavy days are done when you can only lift 2 days, it is recommended that you get 3 days a week but chit happens.

[wannagoheavy]

Thanks MrSlippery I'll keep looking forward to Test day and see if I can up calories day before and get my rest in and hope for the best...

I cannot emphasize how important rest, food and attitude are. You will find as time goes on you have weak lifts, mine are bench and press. I get frustrated and then realize I am still lifting and most of lifts are still increasing but as the cycle go on it becomes more difficult to keep adding 10% after every cycle.

"Whether you think you can or cannot, you are probably correct" H.Ford 1920

[PepeSilvia]

I have had issues with my bench and i have narrowed it to two things, Too much of deficit while cutting (500) and I wasnt doing the form correctly. I have started to use leg drive on bench and my heavy day yesterday was easy compared to my test day last week where with the same weight I got 12 then 10 reps.

Post a vid and we can see what is going on

Is OHP still going up?

What are your macros and protein intake?

Allpro also has mentioned that sometimes one exercise will be the achilles heel. Mine is bench as all other lifts are going up with exception of press I repeated the weight this time.

You might be on to something when you speak about calorie deficits. I'm currently on week 9 of a 10 week cutting cycle. I eat 2k cals on work days and about 1700-1800 on non lift days (I'm 5'10" / 177lbs.) The only reason I'm not entirely convinced it is diet related is because I also failed cycle 2 when I was bulking and eating about 3k cals a day. Macros are about 35% for carbs and fat and 30% protein (about 130g or so.)

I'm not able to post a vid as I just don't really have a way of doing so but do you have a vid on youtube you could recommend? My form was my first thought when I failed the 2nd cycle in a row so I looked at a couple of different vids. Unfortunately the vids I checked had some different tips and guidelines and kind of contradicted each other. I actually came out of it more confused.

And yes, I've seen steady gains in everything else although I have failed a cycle here and there.

From Cycle 1 to Current (Cycle 4)

Squat: 85 to 110
Bench: 115 to 125
Bent: 80 to 95
OHP: 55 to 60
SLDL: 70 to 120 (I realized after cycle 1 that my starting weight was way too low)
Curl: 50 to 60
Calf: 60 to 110 (same as SLDL, upped early)

[Ermacs]

For stiff legged Deadlift all I feel is a stretch from lower thighs and upper calfs

[scubahsteve]

I have started to use leg drive on bench and my heavy day yesterday was easy compared to my test day last week where with the same weight I got 12 then 10 reps.

What is leg drive and how does it help?

[Voxmusculus]

Whew. Today was test day for Cycle 2 at 12 reps.

Passed every single workout, although my workout for my bench was a little sloppy. But since I finished all the reps, I'm going to consider that progress. Wrapped it all up with 50 sets of 25lb weighted crunches.

Right now, here's what my numbers look like. Not the greatest, but hey.

Squat: 95
Bench: 95
BoR: 85
OHP: 60
SLDL: 85
Curls: 50
Calf Raises: 120

[jjv101]

Started this program last week...to be honest I was a little skeptical as it felt way too easy.

Had C1W2 Day 1 (heavy day today) and it kicked my ass for some reason, maybe its because I was tired and had a headache. Nonetheless I definitely see now where it can test your limits as today was one heck of a struggle!

[Desparado]

Just did my Week 4(11 reps) Heavy Day workout and unfortunately failed in 3 exercises.

Missed last 2 (only 9 instead of 11) reps on second work set of Bench Press, Overhead Press, and Curl... Anyone in same boat?

Kinda discouraging but thinking it is for one or all of 3 reasons:
1. I'm doing calorie deficit cut as well
2. I didn't test my 10 reps max properly when starting.
3. Low on sleep past few days...

What is protocol just keep plowing away through medium and light days until week five heavy (test day)?
If I can't finish the final reps should I attempt another set or rest and do last remain reps?

My starting weighs are as follows:
squat: 140lbs
bench: 120lbs
row: 110lbs
press: 80lbs
dead lift: 140lbs
curl: 80lbs
calf press: 285 lbs

You are 5'10 and weigh 158 lbs and you are on a calorie deficit? Why?

[Desparado]

Whew. Today was test day for Cycle 2 at 12 reps.

Passed every single workout, although my workout for my bench was a little sloppy. But since I finished all the reps, I'm going to consider that progress. Wrapped it all up with 50 sets of 25lb weighted crunches.

Right now, here's what my numbers look like. Not the greatest, but hey.

Squat: 95
Bench: 95
BoR: 85
OHP: 60
SLDL: 85
Curls: 50
Calf Raises: 120

Congrats dude! We all have to start somewhere! Keep bringin it!

[wannagoheavy]

What is leg drive and how does it help?

It helps by engaging your lower body and biggest muscles (glutes and hams) It helps give a solid base to push off of. The bench is the hardest to get proper form because it is a full body exercise and most use upper body only and bad form.

here is the video

[Desparado]

Anyone? help?

AllPro had suggested from previous posters having the same problem ( this also helps if you are stalling with OHP) to add one set of Hammer Grip Incline Bench after your regular (flat) bench. Hammer grip is when hands/palms are facing each other.

[Voxmusculus]

Congrats dude! We all have to start somewhere! Keep bringin it!

Thanks.

[alacriTEA]

C1W1D1 is in the books!