|
-
09-17-2011, 02:51 PM #361
-
09-17-2011, 02:54 PM #362
-
09-17-2011, 02:56 PM #363
-
09-17-2011, 03:13 PM #364
- Join Date: Oct 2003
- Location: New York, United States
- Age: 68
- Posts: 19,925
- Rep Power: 10376
Depending on your goals, 636, 531 or any number of power lifting programs will help you push past that. But at that level you'll be fighting for your life for every pound and every rep. For core lifts a simple 3x5 properly periodized can help you smash through that. I didn't post any of that stuff in here because it's all for advanced lifters. A simple example of one way to do it would be to take your current 5 rep max and set it as a goal for your final work out in week 4. Do 2 warm up sets, 3 work sets and a pump set. If your current 5 rep max is 300 pounds,
WO#
1 75x10 150x10 265x3x5 225x10
2 75x10 150x10 270x3x5 225x10
3 75x10 150x10 275x3x5 225x10
4 75x10 150x10 280x3x5 225x10
5 75x10 150x10 285x3x5 225x10
6 75x10 150x10 290x3x5 225x10
7 75x10 150x10 295x3x5 225x10
8 75x10 150x10 300x3x5 225x10
This is a 4 week cycle and it will take a few time through it to complete it. Assistance work has to be in the higher rep ranges, 10, 15 or 20 reps. A simple set up is 1x10 then reduce the weight by half and do 1x20. Total volume and contraction speed is more important than the weight on the bar for the assistance work. So increase by 5 pounds when you can do 10 reps and reduce the weight by 10 pounds when you fail.
If you like the way it's working when you can do all 3 sets for 5 reps then just increase the final target by 10 pounds.
-
-
09-18-2011, 06:52 AM #365
-
09-18-2011, 11:58 AM #366
At the risk of making an ass of myself, I was just going to follow the same progression as for the squats. Although I dead more than I squat, the totals are not miles apart.
Or are you asking as if I was switching mid cycle? I'm not.
Apologies. I'm relatively knew to the forum and although my lifts are intermediate, my knowledge and terminology is pretty basic.
-
09-18-2011, 12:56 PM #367
*waves*
I see all pro is still working hard at giving out great advice.
I REALLY miss not being able to workout and REALLY miss doing the 636. Looks like I probably won't be able to do that one for about another 8-10 months.
My doc has released me to use my little purple 3lb dumbbells...........how freaking embarrassing. Can't do leg work or bending or ANYTHING that engages/uses the abdominal muscles. I'm still not allowed to even touch my toes damn it. My fraeaking back is killing me and I need to stretch. ughh
I'm going to have to improvise on one of these programs once I'm cleared to lift a little heavier. I'm gonna start re-reading through them and see what I can come up with.~Moosifee~
"Yes, if you squat wrong it f**ks things up. If you squat correctly, those same f***ed-up things will unf**k themselves." -- Mark Rippetoe
(Cycle 3 : all pro's 636)
-
09-18-2011, 01:05 PM #368
-
-
09-18-2011, 01:07 PM #369
-
09-18-2011, 01:26 PM #370
- Join Date: Jan 2007
- Location: Suffolk, United Kingdom (Great Britain)
- Posts: 54,513
- Rep Power: 1338185
I would hate doing 10 rep deads (or 3x5) with a 'proper' weight. Here is an idea to consider:
Day 1 is supposed to be 'easier' but is also the day when you test a new weight so the volume should be lower. So:
- 1st set: 4 reps @ 100% of target weight
- 2nd set: 5 reps @ 90% of target weight -- basic RPT layout
Day 2 has more volume and should be 'harder' - if you get all reps with good form, add weight next time.
- 3 sets of 3 @ 100% (same weight as 1st set on day 1)
I also think you should do front squat as an accessory exercise
-
09-19-2011, 07:18 PM #371
- Join Date: Dec 2010
- Location: Las Vegas, Nevada, United States
- Age: 32
- Posts: 80
- Rep Power: 220
-
09-20-2011, 08:57 AM #372
That's my problem. I'm afraid I'll go crazy and hurt myself. hehehe
I don't like working out 3 days a week
AND I don't know what it means by "ease back into it". Doc tells me that also. Easing back means what, lifting only a 1/4 or 1/2 of the weight I was lifting? She doesn't know because she doesn't lift.
She'll clear me next week, I'm pretty sure, but she's gonna say to "ease" back into it. There is NO way I could even start the Beginner's Program within the next few weeks/months. Its going to be too strenuous. This is what scares me about docs that don't know crap about lifting. They don't understand. They are use to the aerobic bunnies that do cardio and use pink dumbbells. You should've seen the look on her face when I was explaining to her how I workout. lol
She just blinked a lot with her eyebrows raised and said "oook".
I'm afraid I'll have to go the route of very light weight/high reps for 5-6 months but don't know where to start.
I'll talk to her some more next week and see what she says.......again.~Moosifee~
"Yes, if you squat wrong it f**ks things up. If you squat correctly, those same f***ed-up things will unf**k themselves." -- Mark Rippetoe
(Cycle 3 : all pro's 636)
-
-
09-20-2011, 10:17 PM #373
-
09-21-2011, 01:11 PM #374
-
09-23-2011, 01:19 PM #375
-
09-23-2011, 05:40 PM #376
- Join Date: Oct 2003
- Location: New York, United States
- Age: 68
- Posts: 19,925
- Rep Power: 10376
He lays out one version in his book Only the Strongest Shall Survive. I've got articles that are a few decades old with different versions of it and there's a power lifting version of it. It's been around for a very long time but it's so friggen brutal that it never gained the popularity that the 5x5s did.
-
-
09-25-2011, 09:47 AM #377
I have 2 questions regarding this routine:
- For the first week do we start with a weight that is less than our 5 rep max?
- Can this routine be done 3 days per week? if not what adjustments can I make to train 3 times per week?
Thanks and sorry for my english (is not my first language)We avoid risks in life...so we can make it safely to death.
When I stand before God at the end of my life, I would hope that I would not have a single bit of talent left, and could say, 'I used everything you gave me'
No citizen has a right to be an amateur in the matter of physical training… what a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable.
I rep back 400+, just write 400+
5/3/1....Go!
-
09-25-2011, 10:12 AM #378
-
09-25-2011, 10:28 AM #379We avoid risks in life...so we can make it safely to death.
When I stand before God at the end of my life, I would hope that I would not have a single bit of talent left, and could say, 'I used everything you gave me'
No citizen has a right to be an amateur in the matter of physical training… what a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable.
I rep back 400+, just write 400+
5/3/1....Go!
-
09-25-2011, 10:55 AM #380
-
-
09-26-2011, 06:37 AM #381
-
09-26-2011, 09:30 AM #382
Regarding the intermediate workout 1 are the 2 sets of assistance work done without pause or should I pause?
We avoid risks in life...so we can make it safely to death.
When I stand before God at the end of my life, I would hope that I would not have a single bit of talent left, and could say, 'I used everything you gave me'
No citizen has a right to be an amateur in the matter of physical training… what a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable.
I rep back 400+, just write 400+
5/3/1....Go!
-
09-26-2011, 04:17 PM #383
Hey all Pro,
I wanted your opinion on my modifications to Intermediate 2. Instead of the high rep leg extensions can I sub for something like lunges or Bulg. split squats for 8,9,10,11,12? I really like those exercises and wanted to find a way to work them in. Additionally, can I swap either good mornings or pull throughs for the SLDL? I have been doing SLDL for over and year now and I honestly just really want to switch it up.
Aditionally, I want to work in dead lifts. I was thinking abut doing DL in the second leg day of the week. If I did that, I was thinking about droping the squats and the first ham pulling movement from that day. WHat are your thoughts on that?
Thanks
-
09-26-2011, 06:19 PM #384
-
-
09-26-2011, 06:22 PM #385
-
09-27-2011, 06:28 AM #386
-
09-27-2011, 02:25 PM #387
-
09-28-2011, 01:09 AM #388
-
-
09-28-2011, 04:10 AM #389
Hey allpro, first off just wanted to say thanks so much for all this man - you are a total hero!
I'm after some program advice if you wouldn't mind helping me out. I did two cycles of your beginner workout and that combined with a change in lifestyle (not going out n getting totally smashed every weekend), a slowing down in my metabolism (23 years old now so) and eating a lot better meant I ended up bulking up considerably - going from about 12.5 to 14 stone in a 3 month period.
I'm 6.2, so I think 14 stone is a decent weight for me. I'd like to put on a bit more weight, but would prefer it to be in defined muscle - as oppose to the bulkiness I have now, if such a thing exists. My pecs are somewhat lacking I think, so this is something I want to work on, along with trying to get a six pac!
A six pac I know how to get, via fat loss and ab work - but I was wondering are all the intermediate programs designed for bulking? Is there one you would recommend over the others for someone who still wants to put on a bit of weight - but not get too bulky and mostly work on definition? After the success of the beginner one I would like to stay with your programs =)
Thanks a lot man =)Last edited by shrax; 09-28-2011 at 05:55 AM.
-
09-29-2011, 01:27 PM #390
Similar Threads
-
Why Are Almost All Pro BB's Short?
By McMahon in forum Teen BodybuildingReplies: 22Last Post: 12-22-2013, 01:40 AM -
Did All-Pro now looking for Intermediate Split Routine: No access to free weights
By Kennyformula in forum Workout ProgramsReplies: 2Last Post: 09-15-2011, 08:48 AM -
All Pro Whey Protein
By Bajarock3 in forum SupplementsReplies: 1Last Post: 06-20-2004, 10:27 PM -
Anyone experienced with " All Pro Whey Protein"?
By DLStar64 in forum SupplementsReplies: 1Last Post: 06-15-2004, 02:23 PM
Bookmarks