Starting next Monday did my test lifts today.
Squat 250
Bench 180
BOR 145
OHP 115
SLDL 135
Curls 70
CR 250
excited to get started finally.
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11-07-2012, 07:07 PM #2821
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11-07-2012, 07:29 PM #2822
The how do I know what weight I should be starting with link isn't working? I'm an absolute novice and want to start this program but have no idea what to start with? I'm 6ft2 74kg if that helps lol
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11-07-2012, 07:46 PM #2823
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11-07-2012, 09:10 PM #2824
You sure you should be doing this program?Your numbers are more than double mine straight off the bat:
It doesnt seem fair. Please tell me you have experience in lifting and just felt the need to change up your program.
Otherwise i need to hold my head down in shame with my start numbers .
Anyways dont mind me,im just venting,
I wish you luck buddy.
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11-07-2012, 09:23 PM #2825
- Join Date: Jan 2011
- Location: Louisiana, United States
- Age: 46
- Posts: 251
- Rep Power: 550
C1W1D2 is history.... And the beat goes on
Trample the weak...Conquer the strong...Hurdle the dead
Former 400+ Guy
Current Program: Cycle 4 of AllPro's beginner routine
Dec 1st - Mar 1st Transformation Participant
Starting Weight - 393.2 lbs (Dec 1st)
Current Weight - 351.6 lbs (Feb 24th)
----------------------------------
Total Weight Loss - 41.6 lbs
Ending Goal Weight: 340.0 lbs
Ending Weight: ???
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11-07-2012, 09:27 PM #2826
Well im 5' 11" 250 so that's part of it. Also I did powerlifting and football during high school which lead to me having some strong numbers but I got hurt playing rugby about a year and a half ago and got in terrible shape and this is the program I decided to try and get back going in the right direction. I have lifted some off and on since then to keep from losing too much muscle mass but I have gained alot of fat and just need a lifting program that works reasonable well at a deficit.
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11-07-2012, 09:43 PM #2827
Haha all right, I'll try to hang in there. Though today I struggled even more to maintain my balance. This could be because i increased the weight by 50. Though that still feels too light for this exercise. I'm just afraid to pump it up much higher before I get the balancing act down.
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11-07-2012, 11:00 PM #2828Cycle: 1 | Starting Weight: 200lbs
Cycle: 2 | Starting Weight: 192lbs (+1 week, i finished in 6wks)
Cycle: 3 | Starting Weight: 198lbs (Could be the holidays), I am also taking Nitrotech
Cycle: 4 | Starting Weight: 198lbs (+2weeks on C2W5 insufficient plates), using Muscletech
"ad astra per aspera"
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11-07-2012, 11:31 PM #2829
- Join Date: May 2008
- Location: Concord, California, United States
- Age: 40
- Posts: 80
- Rep Power: 212
"It's never too late to become what you might have been." -George Elliot
" Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength. " - Arnold
Two things I remind myself of and use my previous attempts at weightloss and the failure of those attempts as motivation.
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11-08-2012, 12:20 AM #2830
Gained 1 pound already , this program rocks . Goal is 220 pounds and im already 210 . The hardest part is knowing how many carbs to eat since i used to weigh 150 pounds 4% fat 20 years ago and was hard gainer but now 41 im 210 pounds so metabolism is slower which is good cause wont need to eat the house.
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11-08-2012, 03:08 AM #2831
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11-08-2012, 04:01 AM #2832
That's what I would do.
Take a few days of experimenting with the exercises. Try different weights. Once you think you have found a weight for each one that you can get around 10 reps with ( give or take), do the test. Then enter your reps and weight in the calculator. After you do that pick a start date and get to it.
Here is the link to the calculator. Bookmark it
http://www.naturalphysiques.com/18/o...max-calculatorThere is no expiration date on being healthy.
Ten Rep Max Calculator.
http://www.naturalphysiques.com/18/o...max-calculator
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11-08-2012, 04:18 AM #2833
Bad migraine yesterday and couldn't lift. No big deal, just do two heavy days right? Damn it, I'm in week 5! Still sore from Monday! Today is gonna be tough.
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11-08-2012, 05:52 AM #2834
- Join Date: Sep 2012
- Location: Chicago, Illinois, United States
- Age: 63
- Posts: 502
- Rep Power: 15169
The fact they told you that you NEED a personal trainer and a nutritionist to achieve your goals should've made you cancel your membership on the spot. That is pure BS. Specially today where you can do your own research? If they are giving you a free trial with a PT use that time to make sure your form is correct but stay on this routine! You are a beginner. I laughed when your trainer said you need to do "more compound exercises." WTF? 5 out of the 7 lifts in this program ARE compound lifts! YOU DON'T NEED MORE AS A BEGINNER!
Even if you have the money to burn and pay for this "need" you're better off spending it elsewhere."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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11-08-2012, 05:58 AM #2835
I'm on Cycle 5, Week 1, day 2(medium) and the program is getting really tuff. I'm afraid of squats, but I still push through them, like a boss! My lifts are listed below:
Squats 200
Bench 165
BoR 135
OHP 115
SLDL 135
Curls 80
Calf Raise 200
I've gained 20 pounds since switching to the routine. I was fluxing between 170-175 and now I'm 190-195. So I'm really trying to pick up the cardio, but it's been tough after squat days...
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11-08-2012, 06:23 AM #2836
I actually lifted for a few months before technicaly starting this routine. I just guessed at the weights and eventually I knew what weight to start at for my first cycle.
I don't personally feel there's any problem starting a little bit light. I felt that I wanted to make it through the first few cycles before getting to a point where I was failing the lifts. If you finish a cycle (and it was just way too easy) and want to bump up the weight 15%-20% instead of the standard 10%, I also don't think that'd be a problem.
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11-08-2012, 06:29 AM #2837
As others have said already, I will just reiterate it again. Honestly that personal trainer doesn't sound like he understands the program considering many of them are compound lifts. This is not to suggest some of the trainers methods are wrong however at the end of the day he wants your money. This program IS proven and has been shown time and time again that it works.
I would recommend you stick to the routine exactly as listed at minimum for 3 full cycles, if at that time you think you are not seeing results or want to add some things do it at that time. Please do not waste your money on a PT and nutritionist, you can gain all of the nutrition knowledge yourself from the many threads.
My opinion...worth the price chargedLast edited by MrSlippery; 11-08-2012 at 06:34 AM.
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11-08-2012, 06:34 AM #2838
Just experiment with weights you think you can do between 5 - 15 reps of, more importantly take your time to properly figure out what your 10 rep maxes are. If you really want to play it safe once you determine your 10RM drop those weights by 10% and start your first cycle, that way you can focus on proper form and completing all of the lifts.
Good luck!
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11-08-2012, 07:23 AM #2839
Let me ask the opinion of y'all that have been doing this routine for a while...
BOR has always bothered me because I'm still not sure my original test gave me an accurate weight. I've never felt a lot of confidence about how I've been performing this particular lift.
I think I've been standing up a lot straighter that I should be to fully take advantage of this exercise. I did both of my warmup sets and my two work sets closer to 90* bent over than 45* today - I think I was actually in the habit of standing up slightly straighter than 45*, although it didn't feel like it. When I did a form check in the mirror today and bent over closer to 90*... Holy cow. My 50% warmup felt much tougher than usual and my 80% worksets were just about impossible (light day today). I was able to get about half of the set with decent form then started to struggle. My range of motion was probably more than double what I was performing before.
Considering how difficult my 80% lifts were today I think I'm going to drop the weight down a good 20 lbs and focus on strict form for the rest of this cycle. I just don't want to screw anything up.. But if I've been doing an exercise wrong it should be a no brainer to drop the weight and do it right, no?US Coast Guard ~ SEMPER PARATUS
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11-08-2012, 07:56 AM #2840
Absolutely. Once you use the proper form for any exercise it changes that lift.
If you can't do it with the proper form at the current weight then drop the weight. It will only help in the long run. Sounds like you were not hitting the right muscle group doing it the way you have been.
On a sad note. I am facing the reality of taking a break form the routine or at least a few of the lifts.
My elbow has started to give me trouble again. I cannot to OHP or curls with the proper form. BORs are also uncomfortable on my elbow.
It's really sore and I am starting to experience numbness along the inside edge of my thumb.
I may take a week off and reevaluate.There is no expiration date on being healthy.
Ten Rep Max Calculator.
http://www.naturalphysiques.com/18/o...max-calculator
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11-08-2012, 09:16 AM #2841
- Join Date: Oct 2012
- Location: Haverhill, Massachusetts, United States
- Posts: 40
- Rep Power: 0
Most of my lifting experience came from the tutoring of an older friend who really had no clue what he was doing. He didn't understand proteins or anything of that nature and completely brushed off leg workouts except for perhaps 2x a month when he had extra energy.
This is resulting me to ask a lot of 'newbie' questions, so here is another. What are your thoughts of gloves versus no gloves? I hear a lot of pros for no gloves, but haven't read much in support of gloves. Is it a big difference to lift with or without gloves or is this a minor issue based on preference?
Thanks!
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11-08-2012, 09:27 AM #2842
Updating new lifts for week 1, Heavy Day...for next week...(forgot what cycle i'm on, lol)
SQUAT: 150lbs!
BENCH: 130lbs (repeating)
BOR: 125lbs (repeating)
SP: 80lbs (repeating)
SLDL: 165lbs!
BBCurls: 75lbs (repeating)
Cavles: Seated Machine
The cycle I just finished was definitely very difficult toward the end. And I would have been very happy to pass on Bench and BOR's. But it wasn't meant to be. Curls and SP I find very difficult. Overall, I got VERY close to completing the lifts. I think the next cycle will be more smooth sailing, up until the end of course.
At least I'm losing fat right now, which is definitely a good thing! I might not be getting stronger, but as long as I see changes in the mirror - that's what I'm pleased about.
During the next cycle, I also plan to CONTINUE to make mirror/scale progress...and any increases in strength I'll take as a bonus. But I swear, I am going to RIP THE FCUKING GYM APART...from this point...and onwards!!!
Overall, Yes...I'm happy to be making mirror progress...but there is always room for improvement, and I'm just going to keep on going until I am no longer a beginner!!!Last edited by Strong_1rd_Post; 11-08-2012 at 10:48 AM.
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11-08-2012, 09:28 AM #2843
Just started cycle 3 and going very well.
When it's time to stop this routine and try something different?
it's good idea to do another routine after finishing cycle 4 or better after cycle 3?
I'm using 20 to 32.5 kg for my exercises it's not much but well i'm a beginner and I think this weights are ok for now.
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11-08-2012, 09:31 AM #2844
Personally, I don't like wearing gloves. Infact, they tend to make my grip worse. Instead, I like using wrist straps - but only when I need them (which is usually the last few reps on my 2nd set of SLDL's...so I just wear them for the 2nd set, and then don't use them at all).
Without gloves, my hands are better able to 'get around' and grip the bar. With gloves, this is slightly restricted. That's me though. I'm not sure if there is a wrong or right. Just go with what feels comfortable I guess?
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11-08-2012, 09:33 AM #2845
I'm on cycle 5 (or 6, i dunno...lost count). But I'm gonna keep going, until I can meet all pro's strength standards for intermediate lifting. Which is to be able to Squat 2x your body weight, and bench 1.5x your body weight. It will take a very long time for me...but I'm simply addicted to this routine, and will probably begin bulking on it, as soon as i finish this cut.
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11-08-2012, 09:57 AM #2846
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11-08-2012, 10:02 AM #2847
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11-08-2012, 10:19 AM #2848
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11-08-2012, 10:30 AM #2849
- Join Date: Sep 2012
- Location: Chicago, Illinois, United States
- Age: 63
- Posts: 502
- Rep Power: 15169
Yea man I feel your pain (well, not literally). I just began cycle 2 last night after having to take 1 1/2 weeks off due to a strained lower back (for bending over to pick up the newspaper!). This is what keeps me from being consistent (injuries). Seems like for every 2 steps I take forward I take 2 steps back! Definitely frustrating! Why do we lift again? :-)
"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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11-08-2012, 10:35 AM #2850US Coast Guard ~ SEMPER PARATUS
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