AllPro: A Simple Beginner's Routine part III

[Morti]

I get rly tired out on my heavy days now, like i almost cant go on, usually after my SLDLs. been on routine maybe 1 year and 1 months, maybe total 11 months cause off pauses, injurues etc.

Lifts 1 rep max are:
bench 253
squat 294
rows 273
Overhead press 160
SLDL 334
Curls 115
calf raises 307


Think ive maxed at most, maybe i cant push overhead press a little, but the squats is the one i can progress more on to get 2x BW. Should i keep going until i get my squat up or go to intermediate program? now i weight about 187 maybe 17-18 % BF


advice please?

[Voxmusculus]

I've never understood the idea of 1 rep maxes. I mean, sure, I can bench 150 lbs 1 RM, but that's not the same as benching 12 reps of a particular weight, because that's what you need to build muscle. Can somebody enlighten me why people throw around their 1 RMs?

[wannagoheavy]

I get rly tired out on my heavy days now, like i almost cant go on, usually after my SLDLs. been on routine maybe 1 year and 1 months, maybe total 11 months cause off pauses, injurues etc.

Lifts 1 rep max are:
bench 253
squat 294
rows 273
Overhead press 160
SLDL 334
Curls 115
calf raises 307


Think ive maxed at most, maybe i cant push overhead press a little, but the squats is the one i can progress more on to get 2x BW. Should i keep going until i get my squat up or go to intermediate program? now i weight about 187 maybe 17-18 % BF


advice please?

I would try one of AP intermediate and see you progress, I am betting you will do better on on intermediate than a beginner now after 1 yr.

As an intermediate you will now favor volume over frequency. Beginners can do more frequency because our volume is low.

Intermediate will have more volume and less frequency so you see splits (uppe-lower) etc.... Look into AP or 5-3-1 I think he recommends as well.

Nice going BTW on your lifts?

You can also try AP beginner/intermediate which I posted a while back.

3 work sets
Squat, bench and rows (OHP could work here too) 5-8 rep rang
OHP, curls and SLDL 8-12 range
Calfs 16-20 range

Both heavy days done at least 2 days apart.

Same set up with cycles.

[Skullster]

I've never understood the idea of 1 rep maxes. I mean, sure, I can bench 150 lbs 1 RM, but that's not the same as benching 12 reps of a particular weight, because that's what you need to build muscle. Can somebody enlighten me why people throw around their 1 RMs?

It's just a gauge of your strength level is all it is.

If you can lift x weight for x number of reps it simply tells you your 1 rep x. Basically the higher your 1 rep max the stronger you are without having to actually lift X one time and risking an injury. Nothing more nothing less. So you could lift X 3 times or lift Y for 8 reps and still get the same 1RM.

[Flyman75]

Did my C2W4 heavy day and kicked it's ass. The only lift that was tough was my BORs, which was odd because this was the first time they were an issue. Don't know that I could have gotten two work-sets of 12 done today. Other than that, the lifts I've been concerned about (BP, OHP, Curls) were done relatively easily. I could have pounded out 14-15 of each lift. Felt great today. If next Monday goes as well as today, I'll be a happy man.

[techimike]

Following this program on week 2 right now. Thanks for all the info. Its amazing.

[Flyman75]

Following this program on week 2 right now. Thanks for all the info. Its amazing.

Good work. Keep it up. It will get tougher and tougher with every cycle. I'm on C2W4, and I can't imagine how hard C3 is going to be right now. C1 heavy days become C3 light days, lol.

[bigproj]

Started on this program too, feels weird (read: too easy) lifting with no real strain at the the end of a set... But feeling the soreness the next day! Looking forward to progressing through the cycles!

[Dank16]

completed my first day of this. i was worried i overestimated my bp starting weight..struggled a little bit but i think its the right weight. definitely underestimated my deadlift, had to pump that up about 30lbs.

only exercises im a little uneasy about are the calf raises and ab work. i decided to do the standing barbell calf raise for the first time ever since that seems to be the way to go here and i struggled to keep my balance long enough to do all 8 reps. the standing calf machine doesnt have enough weight for me and im sure its not as good for you. im hoping all this will take is practice to get down.

and as for the ab work, i figured i would just throw in some weighted crunches at the end. how exactly do you guys do your weighted crunches?

[krispradez]

I am on C1W4, and last night's heavy day had a hard time on BP (maybe I don't have proper nutrition), problem on 3rd world countries is that we really don't have good way of counting calories because we mostly eat rice and a piece of chicken or pork, and coffee + bread for breakfast. I might try the Whey protein starting next week.

Anyways nothing is improving yet (physically), but last night I noticed 10 x 2liter coke unused at the back of the house. The GF says since last month I keep on buying coke for weekend groceries but for some reason I am not drinking it. And the cafeteria says it's been a month since I last drink Mt. Dew. whoahhh

[Kottermode]

i would honestly be careful not to make things worse... if it feels stiffer and painful, don't lift without consulting a specialist or at least letting it rest for a couple of days ...

Maybe I can still go to the gym but avoid certain exercises?

I'm already addicted, gotta get my fix.

[Voxmusculus]

It's just a gauge of your strength level is all it is.

If you can lift x weight for x number of reps it simply tells you your 1 rep x. Basically the higher your 1 rep max the stronger you are without having to actually lift X one time and risking an injury. Nothing more nothing less. So you could lift X 3 times or lift Y for 8 reps and still get the same 1RM.

Ahh, that explains a lot. Thank you. I've never seen anyone explain why 1RM is used, but now it all makes sense!

[Voxmusculus]

and as for the ab work, i figured i would just throw in some weighted crunches at the end. how exactly do you guys do your weighted crunches?

One day a week (non-workout days) I do Ab RipperX from P90X. And on all my deload workout days, I just do one set 25 weighted incline crunches holding the 25lb plate, and one set of 25 weighted oblique crunches holding the 25lb plate (alternating between the left and the right).

Right now, my schedule looks like this:

100%
Rest
90% (weighted crunches at the end)
Rest
80% (weighted crunches at the end)
Rest
Rest (Ab RipperX)

[ngtvenfnty]

Do barbell they said.

It's good for your gains they said.


After slowing switching from dumbbells to barbells for each exercise, today I decided to use the barbell for SLDL. Halfway through my first set I feel something in my lower back pull in a not so good way. Since then my back has slowly been stiffening up. Welp, looks like its time to switch back to dumbells. I really really hope this won't be a problem on my medium day on Wednesday.

I honestly cannot see any reason why the switch from dumbbell to barbell caused you to pull your back. That is nonsense. You are not telling the whole story. Id wager it was because you overloaded the bar with more weight than you can really handle. That or you are going much too quickly with sloppy form. I hope for your quick recovery. Remember that this is not a race or a pissing contest.

[sajor]

Hey guys, i been working out to this routine 8 cycles already, next week will be the start of my 9th cycle, I gained so much knowledge with this program, i do believe at this point i can write my own ticket, I was thinking in the near future do split sets with this same workout, it would be a 4 day split , i believe this method will help me lift heavier as there is so much a body can take doing full body workouts. what do you all think . Thanks for your input,

Bumpty, bump ........................

[demfeelsbrah]

Just thought I would share.

I've always had issues with my shoulder pressing(my hardest lift to improve in All pros). My arms would start to burn along of with my shoulders. Randomly one day I decided to stop deathgripping the weight and hook the weight between my thumb and fingers making a U-shape and hold it this way without actually gripping the weight. Fingers pointed towards the sky.

Im not sure what it is, but it has made my shoulder pressing much less taxing and has allowed me to focus more on my shoulders movement(better workout) and it I dont burn out as quick.

Someone give it a try. Curious if it will have the same effect on your guys.

[Voxmusculus]

Just thought I would share.

I've always had issues with my shoulder pressing(my hardest lift to improve in All pros). My arms would start to burn along of with my shoulders. Randomly one day I decided to stop deathgripping the weight and hook the weight between my thumb and fingers making a U-shape and hold it this way without actually gripping the weight. Fingers pointed towards the sky.

Im not sure what it is, but it has made my shoulder pressing much less taxing and has allowed me to focus more on my shoulders movement(better workout) and it I dont burn out as quick.

Someone give it a try. Curious if it will have the same effect on your guys.

I use the suicide grip on many of my workouts. I have tweaky wrists and find that it minimizes pain because the torque puts more stress on my biceps than my wrist flexors.

However, in the case of your shoulder workouts, I'm not entirely sure it works very well because you maybe displacing the weight away from your shoulders into your bis and tris, and perhaps your traps and upper back.

[Dank16]

been craving papa johns like crazy lately and i feel like im due for a cheat meal. would the day after my first heavy day be a good day for this? that is when you are supposed to be upping your calories and what not right?

[FitBeyondForty]

Just thought I would share.

I've always had issues with my shoulder pressing(my hardest lift to improve in All pros). My arms would start to burn along of with my shoulders. Randomly one day I decided to stop deathgripping the weight and hook the weight between my thumb and fingers making a U-shape and hold it this way without actually gripping the weight. Fingers pointed towards the sky.

Im not sure what it is, but it has made my shoulder pressing much less taxing and has allowed me to focus more on my shoulders movement(better workout) and it I dont burn out as quick.

Someone give it a try. Curious if it will have the same effect on your guys.

This is kind of how I do my BP. I don't squeeze the hell out of the bar. I have a fairly loose grip, secure, but I'm not wasting energy where I don't need to.

been craving papa johns like crazy lately and i feel like im due for a cheat meal. would the day after my first heavy day be a good day for this? that is when you are supposed to be upping your calories and what not right?

I would do it on the same day as your heavy day workout. Post workout would prob be best.


I had my C2W3 heavy day yesterday. Only went so-so. Didn't get all my reps for BP / OHP. Came 2-3 short on each. Not too worried though. I had company from England for the past 10 days and was not sleeping as much as I should and my diet was a bit off on a few of those days. They went back home Sunday. I'll kill my next workout.

[belblade]

I'll kill my next workout.

that's the spirit

had C1W2 heavy day this morning and went a lot better than last week (when i was still sick) but not entirely perfect ... made all the reps though
i feel i have calculated my 10RM's just about right cause i feel next week is going to be a bigger challenge already...
has some trouble with OHP , might have even overestimated that one a bit, all the others ones went ok

can't wait for the next workout !

[FitBeyondForty]

that's the spirit

had C1W2 heavy day this morning and went a lot better than last week (when i was still sick) but not entirely perfect ... made all the reps though
i feel i have calculated my 10RM's just about right cause i feel next week is going to be a bigger challenge already...
has some trouble with OHP , might have even overestimated that one a bit, all the others ones went ok

can't wait for the next workout !

OHP seems to be one of the hardest lifts for most, me included. I think my OHP is 80lbs right now.

EDIT: Here are my current weights. Rounded down. I am repeating curls due to some elbow problems.

Squats---->185
BP --->165
BOR ----->105
OHP ----->80
SLDL ---->130
Curls ----->70

[MrSlippery]

only exercises im a little uneasy about are the calf raises and ab work. i decided to do the standing barbell calf raise for the first time ever since that seems to be the way to go here and i struggled to keep my balance long enough to do all 8 reps. the standing calf machine doesnt have enough weight for me and im sure its not as good for you. im hoping all this will take is practice to get down.

and as for the ab work, i figured i would just throw in some weighted crunches at the end. how exactly do you guys do your weighted crunches?

Calf raises will get easier, for me it took about 3 weeks before I felt more balanced. Like you when I first started I could barely do 2 reps without starting to fall over and having to reset. Just stick to it and you will be amazed in a few weeks, you will be wondering why your issue was when you started lol.

As for abs that is exactly what I do, at the end of each work out I do weighted crunches on the bench. Just hold the weight high on your chest and do a crunch. Do whatever feels comfortable in regards to what weight you us and like the other lifts you can up the reps week to week and weight at the end of a cycle.

[nkh]

I've read most of the first thread and some of #2 and #3. It seems there are more experts in #3...

Has the ordering of the exercises been discussed at length? I understand alternating push with pull, but specifically why not do calf raises immediately following squats.

1. You're setup for having the barbell on your back. Why spend time having to setup again at the end?
2. Most likely, a beginner's calf raises will be with more weight than their squat. Just slap more plates on.
3. They're less likely to be left off (AKA I'll do 'em next workout 'cause I'm out of time). Curls are most gym goer's finisher.

Bump. I'm curious to hear what people think.

[Flyman75]

This is kind of how I do my BP. I don't squeeze the hell out of the bar. I have a fairly loose grip, secure, but I'm not wasting energy where I don't need to.

Dwayne Tate says to squeeze the bar as hard as you can. I didn't do it before and have tried it. I don't really feel like I'm wasting any energy or using more energy.

[MrSlippery]

Bump. I'm curious to hear what people think.

I am pretty sure AllPro mentioned way back that you could do calf raises anytime really, however the rest of the lifts are in a specific order for a reason.

[Desparado]

Bumpty, bump ........................

Might be time to move on to AP intermediate program.

[goformickey]

I've been dicking around with just pushups for about 2 weeks, and have actually been feeling like I've been getting some progress. So I've decided I want to take it more seriously, and throw away the pushups and replace them with this plan after a bit of research. Really hope to get some results over the summer and can't wait!

Wondering if anyone can point me in the direction of a good diet plan to go with this regime?

Also, and forgive me if I shouldn't be posting this here, but being a beginner thread I though it was worth a go: Is Creatine/Protein supplements something beginners should stay away from or jump into, specifically if they're following a plan like this one?

Thanks heaps guys, there's some really great info here.

[Kottermode]

I honestly cannot see any reason why the switch from dumbbell to barbell caused you to pull your back. That is nonsense. You are not telling the whole story. Id wager it was because you overloaded the bar with more weight than you can really handle. That or you are going much too quickly with sloppy form. I hope for your quick recovery. Remember that this is not a race or a pissing contest.

No, you're absolutely right. It was more than likely a combination of both those things. If anything, this little injury has taught me a big lesson. The weights being used are secondary to form. I should be focusing on getting my form as perfect as possible to get the max out of each exercise and also to prevent injuries. Moving up in weight shouldn't even be a goal until I can truly get down the motions correctly, full controlled ROM.

Anyway, my back is feeling much better this morning but still some stiffness. Was really worried last night since I couldn't even move from the bed without pain. Doubt I'll be 100 percent for medium day tomorrow but we'll see.

[Tupperwolf]

Bump. I'm curious to hear what people think.

At the start of Cycle 3 I've started doing my calves right after squats because I'm using the same weight for both, bar is already set up, etc. All Pro says you can do them this way if it's more convenient for you.

[FitBeyondForty]

This is kind of how I do my BP. I don't squeeze the hell out of the bar. I have a fairly loose grip, secure, but I'm not wasting energy where I don't need to.



I would do it on the same day as your heavy day workout. Post workout would prob be best.


I had my C2W3 heavy day yesterday. Only went so-so. Didn't get all my reps for BP / OHP. Came 2-3 short on each. Not too worried though. I had company from England for the past 10 days and was not sleeping as much as I should and my diet was a bit off on a few of those days. They went back home Sunday. I'll kill my next workout.

Dwayne Tate says to squeeze the bar as hard as you can. I didn't do it before and have tried it. I don't really feel like I'm wasting any energy or using more energy.

Fair enough. I find just gripping as tight as I need to works best for me.

I've been dicking around with just pushups for about 2 weeks, and have actually been feeling like I've been getting some progress. So I've decided I want to take it more seriously, and throw away the pushups and replace them with this plan after a bit of research. Really hope to get some results over the summer and can't wait!

Wondering if anyone can point me in the direction of a good diet plan to go with this regime?

Also, and forgive me if I shouldn't be posting this here, but being a beginner thread I though it was worth a go: Is Creatine/Protein supplements something beginners should stay away from or jump into, specifically if they're following a plan like this one?

Thanks heaps guys, there's some really great info here.

Those are pretty much the only two supplements I use. Get a good quality creatine monohydrate, don't waste your money on any blends. As far a protein goes. Find something good quality tha fits your budget.