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  1. #1
    Registered User JohnnyGunn's Avatar
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    Quick question about All Pro's

    About the first day -

    After I find out my 10-rep-max for the seven exercises, do I then go ahead and do the 8 rep heavy day right away? Or am I done for the day and just continue with the medium day on Wednesday?
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  2. #2
    O.G. (Original Guido) Jasonk282's Avatar
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    If only there where 4 stickie threads to answer this.
    USMC 00-06 11-??

    Reps for Chesty

    Skilled labor isn't cheap, cheap labor isn't skilled.

    Ironheads 3x5 log http://forum.bodybuilding.com/showthread.php?t=146846153&p=922608013#post922608013
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  3. #3
    Registered User JohnnyGunn's Avatar
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    Originally Posted by Jasonk282 View Post
    If only there where 4 stickie threads to answer this.
    I posted in the current sticky but it went unnoticed.

    ( forum.bodybuilding.com/showthread.php?t=160947761&p=1232527663&viewfull=1 #post1232527663 )

    I also read through a ton of replies in the five threads but couldn't find an answer. Do you have an answer?
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  4. #4
    Registered User Ara1996's Avatar
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    In my opinion it doesnt matter just start with your heavy day and then keep on going from there
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  5. #5
    Do you even powerlift? CJ93UK's Avatar
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    Originally Posted by Jasonk282 View Post
    If only there where 4 stickie threads to answer this.
    6.

    Originally Posted by JohnnyGunn View Post
    I posted in the current sticky but it went unnoticed.

    ( forum.bodybuilding.com/showthread.php?t=160947761&p=1232527663&viewfull=1 #post1232527663 )

    I also read through a ton of replies in the five threads but couldn't find an answer. Do you have an answer?
    Originally Posted by syncmaster913n
    1. Make sure you are rested and that no less than 2 days of exercise-free days have passed since your last work-out, preferably 3 days.

    2. Go to the gym and do all of the exercises in the routine (in the order they are listed in by all pro), using any weight that you think you can do more than 5 reps with. Just don't exaggerate either and do not choose a weight you can do 40 reps with aim for something you think you can do between 5 and 15 reps of. If you are a complete beginner, take your time figuring these numbers out - it will pay off big time in the long run.

    3. Take note of how many reps you did with what weight for each exercise, then use an online calculator to determine your 10 rep max based on those numbers. There are many of those calculators available, personally I use this one: http://www.ivannikolov.com/msns/calc...calculator.php. Do not forget to include the weight of the barbell in your calculations.

    Here is an example of what it would actually look like in practice:

    You are well rested and you go to the gym. You decide that 80 pounds is a good weight to try out for the first exercise, which is squats. So you load up the bar (which weighs, for example, 15 pounds) with 80 pounds of weight, and you start squatting until failure (the moment you cannot do one single extra repetition). You manage to squat exactly 12 reps with this weight (80 pounds + 15 pounds barbell weight = 95 pounds). You take note of this weight and the number of reps you finished, take 1-2 minutes rest, and repeat the process for the remaining exercises. Once you're done, you go to the online calculator under the link above. To determine you 10 rep max for squats, you input "95 pounds" in the weight field, and 12 reps in the "reps" field, and hit the Calculate button. According to the calculator, your 10 rep max will be exactly 116 lbs. (remember that this includes the weight of the bar). This is the weight you would use for your squats in this routine. Repeat the same process for all the exercises.
    Does that answer your question?

    By the tone it takes, it sounds like you go there, figure your *RM on all lifts, go home, calculate your 10RM, then go back and do the real routine in a couple days. I don't think he assumes everyone will have access to an online RM calculator at the gym, also, I don't think he's advocating you run the routine through with 1 set on all 7 lifts, all going to failure, and a lot of guess work, hassle, and playing about with weights, only to finish, and then run the real routine straight after, after you've just been working to your maxes on 7 sets of 7 lifts, and already been in the gym for close to or over half an hour testing.
    Last edited by CJ93UK; 04-14-2014 at 06:10 PM.
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