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06-20-2011, 01:48 PM #121
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06-20-2011, 01:52 PM #122
- Join Date: Oct 2003
- Location: New York, United States
- Age: 68
- Posts: 19,925
- Rep Power: 10376
I use a 3 strikes and your out rule. That means if I fail to complete all of the reps for an exercise 3 weeks in a row I drop back to where I was for the next week and then try it again. If it gets really bad, like 2-3 tries and I'm still not getting it then I reduce the weight by 20 pounds or in your case 5%. Just reduce by double the amount that you're going up by. That will give you more recovery and a running start for when you get back to that weight.
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06-20-2011, 02:11 PM #123
- Join Date: Oct 2003
- Location: New York, United States
- Age: 68
- Posts: 19,925
- Rep Power: 10376
Only for the 636 or if I actually complete all of the required reps for the assistance work.
The last work set of work out 2 is an estimated 10 rep max. Your going to try for 15 reps. You won't get them all but you use the results to estimate your 5 rep max. That's the weight for the 3x3 portion of the 636.
You can type in a few different numbers and look at what happens,
http://www.naturalphysiques.com/18/o...max-calculator
You might run 2+ cycles before you get all 15 reps. One set to failure in a high rep range per week and a deload every 4th week, no problem.
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06-20-2011, 04:53 PM #124
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06-21-2011, 07:03 AM #125
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06-21-2011, 12:21 PM #126
I thought I had # 4 figured out but when I started writing it out on a spreadsheet, I've gotten even more confused.
I'm gonna give this another go. I get workout 1, which will be Mon for me
Let's say:
workout 2 (Thurs)
_________________
Squats-5RM=112lbs
I'll do:
112 @ 25% x 10
112 @ 50% x 10
112 @100% x 5
15RM = 78 x as many as I can and that will determine my 5RM for the 636 @ 100% x 3. I recalculate 636 for the following Mon, week 2, and continue to do this through week 3. Week 4 is deload.
__________________________
assistance work: week 1 (Thurs)
Tricep press- 10RM=40lbs
Am I doing 40 x 10 or trying to do as many as I can (or 15 reps) to recalculate that for week 2 (next Thurs)? Or is it the same as you posted on pg. 1.
week 1 75% 1x15
week 2 85% 1x15......etc.
__________________________
week 4, - deload
Mon- (636)- I got that
Thurs- workout 2- decrease your 100%, 5RM by 25% and do 1 x 15 for squat, bench and row. I assume you still do 25%, 50% & 75% x 6 reps of that decreased weight?
What about assistance work for deload?
I am confused
I want to go hide in a closet.
I think I'll stop before I embarrass myself even more.
allpro is going to pull his hair out before I can get this one figured out.~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)
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06-21-2011, 12:38 PM #127
- Join Date: Oct 2003
- Location: New York, United States
- Age: 68
- Posts: 19,925
- Rep Power: 10376
TEN REP MAX pushed or pulled for as many as you can get. When you get to 15 reps reset the weight to a 10 rep max!!!!!!!
For the assistance work every time you can get 15 reps reset the weight to a ten rep max.
I told you this program is no joke. It's friggen brutal!
If 112 is your 5 rep max, your 10 rep max is 95.
Set 1. 28 x10
Set 2. 56 x10
Set 3.112 x5
Set 4. 95 x FAILURE! If you get 11 reps at this weight your new 5 rep max is 117.
the 636 would look like this,
29x6/58x6/87x6/117x3x3/105x6x3
Set 1. 29 x10
Set 2. 58 x10
Set 3.117 x5
Set 4. 99 x FAILURE!
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06-21-2011, 12:40 PM #128
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06-21-2011, 01:06 PM #129
all pro yelled at me
Did y'all see that?
He yelled at me.
I knew you'd get aggravated. hehehehe
Seriously, thanks for the clarification.
Maybe others will now be able to understand if they didn't before.
And yes, after re-reading it a freaking 100 times and somewhat understanding, I see this workout is brutal. Don't know if I could make it though it but I'm sure someone around here can.~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)
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06-21-2011, 04:37 PM #130
I did see that!
But AllPro is awesome for keeping all these threads and questions straight, so I'm gonna forgive him (well, it's not like he yelled at me, after all )
It's brutal just reading about option #4. I'm so glad I'm doing #2. Loving it so far -- I'm in middle of week 3 and am feeling good ....
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06-22-2011, 10:23 AM #131
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06-22-2011, 03:59 PM #132
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06-22-2011, 04:44 PM #133
All Pro,
I am about to start round three of your Intermediate 2 routine. One issue I have been having is that I when I reach weeks four and five, I tend to fail by a couple reps. on my last set of barbell curls. I know I should lower the weight, but I can only move in 5lb increments with the equipment on hand.
I was able to make 5lb jumps on the beginner routine for a single round but have not been able to make gains since. What do you suggest I do?
Thanks for your dedication to this forum.
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06-22-2011, 04:51 PM #134
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06-22-2011, 05:12 PM #135
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06-23-2011, 11:19 AM #136
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06-23-2011, 02:53 PM #137
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06-23-2011, 04:04 PM #138
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06-24-2011, 12:09 AM #139
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06-24-2011, 03:03 AM #140
Intermediate 2
All Pro Split
5 week cycle
A
Bench Presses do 4 work sets rep scheme 4-5-6-7-8 Do 2 warm up sets. 25% of the work set weight for 15 reps and 50% of the work set weight for 10 reps.
Bent-Over Rows do 4 work sets rep scheme 4-5-6-7-8
Overhead Barbell Presses do 2 work sets rep scheme 6-7-8-9-10
Barbell Curls do 2 work sets rep scheme 8-9-10-11-12
Tricep press do 2 work sets rep scheme 8-9-10-11-12
Hammer grip dumb bell press do 2 work sets rep scheme 8-9-10-11-12
Pull down do 2 work sets rep scheme 8-9-10-11-12
B
Squats do 4 work sets rep scheme 4-5-6-7-8 Do 2 warm up sets. 25% of the work set weight for 15 reps and 50% of the work set weight for 10 reps.
Leg extensions do 2 work sets rep scheme 8-10-12-15-20
Stiff-Legged Deadlifts do 2 work sets rep scheme 8-9-10-11-12
Leg curls do 2 work sets rep scheme 8-9-10-11-12
Calf Raises do 2 work sets rep scheme 8-10-12-15-20
Seated calf press do 2 work sets rep scheme 8-10-12-15-20
Can someone please explain what the works set rep scheme means? I am kind of confused
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06-24-2011, 03:31 AM #141
I don't mean to fixate on this, but we now have three different versions. An overhead press (elbows above the head), a downward press (elbows at your side), and skull crusher (arms at 90* from the body). Just curious which one you were referencing earlier in the thread as the ideal movement. Does it even make a difference?
Thx.
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06-24-2011, 05:07 AM #142
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06-24-2011, 05:11 AM #143
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06-24-2011, 08:33 AM #144
I'm trying to decide which one to incorporate in my life and I feel like
Some questions :
The optional are all the exercises right ? not choose one of those..
This plan is 2 continous days ? then third day cardio.. Can it be WK1, Cardio,Cardio,WK2, off, off, repeat? im just trying to figure out this one....
Do you suggest eating above maintenance in this one ?
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06-24-2011, 08:35 AM #145
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06-24-2011, 09:54 AM #146
Allpro:
Your posts are quality, even in the Misc. haha..
The following post you made in another thread is pretty intriguing:
***A Simpleton's Guide to Charles Poliquin's Training Principles, Part I
The II-B or Not II-B Principle
We just got done talking about fiber types. Well, true muscle physiology types (the kind that wear lab coats with the sleeves torn off) refer to these fibers using cute little alphanumeric terms, like II-A or II-B. These numbers refer to their oxidative capacity. Now, type II-B fibers are generally known as fast-twitch fibers and are the ones called on to do very heavy lifting. When you experience strength failure, much of it's due to the fact that these type II-B fibers have petered out-they just don't have the endurance of the other muscle fibers. They're like the fat truck driver who lives down the street; huge SOB, real strong, but can't run more than 10 feet without kissing the pavement.
After these fibers are fatigued, it's hard to engage them fully in subsequent exercises. However, the other fibers, the type II-A guys, will still be fresh, and they're best stimulated with reps of between ten and twelve.
The point here is that you should do your heavy weight, low-rep movements first in the workout. Then, after those fibers are baked, go on to your higher-rep movements.***
You have also made the comment that post exhaust crushes pre exhaust. Wish I knew that years ago.
Problem is I have made a routine based on 5x5 + 2x12 (I added 12x2 at 60% of work weight to cook the other muscles after the truck drivers are wasted) that seems to incorporate your advice (I think), and I have gotten great results. I have gone up on weight faster than I did with pre exaust or pyramiding rep schemes. Why is that a problem??? Well, very simply put I don't know if it is too early to do one of the intermediate programs or should I wait till my lifts increase to the recommended 1.5x for bench and 2x for squat? I love the 5x5, btw.
Which program would be favorable on a cut with 2000 calories a day?
Thanks for the quality posts!"If man makes it, don't eat it" ---Jack Lalanne -----1914-2011 RIP
_______________________________________
April 2010 (Fattest) - 300# 44% bodyfat Sept. 2011 224# 16% bodyfat
Lost 101# of fat and earned about 25# of muscle
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06-24-2011, 11:28 AM #147
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06-26-2011, 03:09 AM #148
My experience so far with workout no. 2
after i did about 9 cycles of All pro's begginner workout i decided to use one of his intermediate and choose no.2
i did not take much time to understand the workout but did some research on the new exercises..im currently on cycle 2 donig 4 days a week..
my verdict it is much harder than the begginer one and i had to repeat some of the weights from the first cycle but when i did the switch i saw some good results too especially definition to some muscles like the legs and arms and i feel stonger already.
what is good about the program is easy to follow and concetrate on building the core muscles.
i think i will be doing this program for a long time until i get bored then try to find something else but at the moment im loving it>>
thank you All Pro
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06-27-2011, 06:42 AM #149
I will keep running my program as is. Thanks again for the quality information
"If man makes it, don't eat it" ---Jack Lalanne -----1914-2011 RIP
_______________________________________
April 2010 (Fattest) - 300# 44% bodyfat Sept. 2011 224# 16% bodyfat
Lost 101# of fat and earned about 25# of muscle
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06-28-2011, 05:26 PM #150
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