AllPro: A Simple Beginner's Routine part III

[FitBeyondForty]

Here are my 10 rep maxs according to the rep calculator web site.

Squats - 172 lbs ( I could do 140 lbs 15x )
Bench Press - 152 lbs ( 140 lbs 12x )
BOrows- 97 lbs ( 75 lbs 16x...it got real hard to hold the bar)
OHpress - 76 lbs ( 70 lbs 12x)
STDL- 120 lbs ( 75lbs 20x..again, got hard to hold the bar) I may redo this one with a heavier weight this afternoon. too many reps
BBcurls - 73 lbs ( 75 lbs 8x )

How do those look to you guys?

[syncmaster913n]

Here are my 10 rep maxs according to the rep calculator web site.

Squats - 172 lbs ( I could do 140 lbs 15x )
Bench Press - 152 lbs ( 140 lbs 12x )
BOrows- 97 lbs ( 75 lbs 16x...it got real hard to hold the bar)
OHpress - 76 lbs ( 70 lbs 12x)
STDL- 120 lbs ( 75lbs 20x..again, got hard to hold the bar) I may redo this one with a heavier weight this afternoon. too many reps
BBcurls - 73 lbs ( 75 lbs 8x )

How do those look to you guys?

They look closer to intermediate level than beginner level, so it probably won't be long before you need to look around for a more advanced routine than this one.

[FitBeyondForty]

They look closer to intermediate level than beginner level, so it probably won't be long before you need to look around for a more advanced routine than this one.

Really??? Hmmmm.....

I thought some of them looked low. I haven't lifted in years.

If on this routine, weight is always being added, then I should be good for at least one full cycle right?

[syncmaster913n]

btw, get some gym chalk to help with bar-holding problems in BOR / SLDL.

[syncmaster913n]

Really??? Hmmmm.....

I thought some of them looked low. I haven't lifted in years.

If on this routine, weight is always being added, then I should be good for at least one full cycle right?

Muscle memory can be pretty strong in some people from what I've seen

You'll be considered an intermediate once you can squat 2x your body weight, and bench 1,5x your body weight, for one rep. Once you start this routine, if you manage to complete all reps on week 5 of, you will have successfully done 2x12 reps of 172 and 152 lbs for squat and bench, respectively. 2 sets of 12 reps with a 90 second break in between (as in week 5) are the equivelant of around 1 set of 15 reps. so basically, if you complete the first cycle successfully, your will be able to squat 172 lbs for 15 reps in one set, and bench 152 lbs for 15 reps in one set. input that into your calculator and you get:

282 lbs squat one rep max
250 lbs bench one rep max

with your current weight of 175 lbs, you'll be considered an "intermediate" at the end of your third cycle of this routine, assuming you don't stall on squats at all, and you don't stall more than twice on bench.

this is all just theory though, practice can turn out to be different.

[steelmonkey]

Really??? Hmmmm.....
then I should be good for at least one full cycle right?

This program will help you out for sure, its meant to build a good base so if you do it for a bit before you split off to an intemediate program it definitely wont hurt you and gives some easy increases if your just getting back into things.

As an added bonus, you get to participate in this thread with a whole lot of great people lol

[Ermacs]

Damn

Im 6'4 weight 180lbs and can only bench 95

I have a long way to go

[FitBeyondForty]

Muscle memory can be pretty strong in some people from what I've seen

You'll be considered an intermediate once you can squat 2x your body weight, and bench 1,5x your body weight, for one rep. Once you start this routine, if you manage to complete all reps on week 5 of, you will have successfully done 2x12 reps of 172 and 152 lbs for squat and bench, respectively. 2 sets of 12 reps with a 90 second break in between (as in week 5) are the equivelant of around 1 set of 15 reps. so basically, if you complete the first cycle successfully, your will be able to squat 172 lbs for 15 reps in one set, and bench 152 lbs for 15 reps in one set. input that into your calculator and you get:

282 lbs squat one rep max
250 lbs bench one rep max

with your current weight of 175 lbs, you'll be considered an "intermediate" at the end of your third cycle of this routine, assuming you don't stall on squats at all, and you don't stall more than twice on bench.

this is all just theory though, practice can turn out to be different.

True. I used to be able to BB curl 100lbs( two 50lb plates plus the EZ bar) for 7-8 reps and DB curls for 50lbs for about the same reps. I am praying muscle memory will play a part in my faster recovery in both appearance and strength.

This program will help you out for sure, its meant to build a good base so if you do it for a bit before you split off to an intemediate program it definitely wont hurt you and gives some easy increases if your just getting back into things.

As an added bonus, you get to participate in this thread with a whole lot of great people lol

haha..good point.

I plan on doing this routine for at least one full cycle. I won't deviate.

[Skullster]

Stalling will come in the upcoming cycles. It just means when you cant make the required reps to upgrade to the next weight.

Ive read a lot of posts in here from people who were doing SS but kept stalling, but on this program(which is a lot slower progression) they havent stalled and have been able to keep upping the weights each cycle.

^^^^THIS x 1000%^^^^ Reps coming your way!

Thats why I said for the present time, Ill do 100>100>100, and then in maybe the next cycle, ill do 100>90>80, to prevent the stalling. So the 100>100>100 is only temporary, for just the start.

You can lead a horse to water but...

[FitBeyondForty]

So, if I understand the routine correctly, my session will look like this:

Squat- 43lbs >86lbs>172lbs>172lbs

Bench- 38lbs>76lbs>152lbs>152lbs

BOR - 24.25lbs>48.5lbs>97lbs>97lbs

OBBP- -----------------76lbs>76lbs

SLDL - ----------------120lbs>120lbs

BBcurls- ---------------73lbs >73lbs

Just realized I need to work out the Calf Raises....oops

Is that right?

[syncmaster913n]

yes it's right. you CAN add warmups for other exercises if you want; it's not mandatory, but it doesn't mean you can't do it if you find it useful. some people find it helps doing warmups for SLDLs as well, for example.

don't forget to include the weight of the bar in absolutely every single calculation.

[Ermacs]

Quick question

Should I drink protein shake right before im going to work out or 1-2 hours before and one after finishing my workout

[FitBeyondForty]

I will figure the weight of the bar in there. I will most likely have to do a little under the posted weight in some of the exercises due to my weight selection.

I have

25lb x 6
10lbs x2
5lbs x6
2.5lbs x8

Plus my york 2001 universal with a 140 lb stack. I will see if I even need to use this. I prefer free weights.

[FitBeyondForty]

Quick question

Should I drink protein shake right before im going to work out or 1-2 hours before and one after finishing my workout

I drink one in the morning ( 2 scoups,made with 1 cup of milk )

I drink one scoup with dinner and one in the evening. These are with water.

[syncmaster913n]

I will figure the weight of the bar in there. I will most likely have to do a little under the posted weight in some of the exercises due to my weight selection.

I have

25lb x 6
10lbs x2
5lbs x6
2.5lbs x8

Plus my york 2001 universal with a 140 lb stack. I will see if I even need to use this. I prefer free weights.

yeah use free weights whenever possible, good choice!

[syncmaster913n]

Quick question

Should I drink protein shake right before im going to work out or 1-2 hours before and one after finishing my workout

head over to the Nutrition section, you'll find your answer and much more in the stickies

short answer - doesn't really matter.

[Ermacs]

I drink one in the morning ( 2 scoups,made with 1 cup of milk )

I drink one scoup with dinner and one in the evening. These are with water.

I can only drink it with milk, always feel like barfing when drinking with water lol

[FitBeyondForty]

Hey bro, what is the maximum weight those spotter bars can handle? They look pretty tiny.

Also, what's the distance from the floor to the first spotter guide-hole?

Just got a reply from them to my email. Read below.

The York 204 squat rack can hold 500Lbs and the safety spotters are also rated for that weight, however I have seen this rack loaded up to 700lbs at a powerlifting competition. As for adjustability the unit is ideal for someone 4' to 6'1". The lowest spotter bar is 24" which is great for bench presses as most benches are standard 19" tall and then chest width is another few inches. This unit is made in Canada and is often used in commercial facilities like CrossFit and powerlifting centers. If you are interested in something heavier duty or more adjustable we have our Power Body 815 squat rack which is custom made and comes in almost any colour you wish and has approximately 1000Lb load capacity.

The York unit comes in one box and is 24" (W) x 60" (L) x 4" (H). We have units in stock and can accommodate pickup or delivery by appointment 7 days a week. This unit is also adjustable in width to accommodate smaller bars and has two plate holders, but they can act as band pegs.

[FattyMcTubbs]

You can lead a horse to water but...

...if the horse is a dumb ass, he'll still die of thirst.
It's ridiculous to me that people with least or no experience think they know best.

Quick question

Should I drink protein shake right before im going to work out or 1-2 hours before and one after finishing my workout

Drink it whenever you want. It really doesn't matter.
If you need some energy for your work out, eat 90-120 minutes before starting.

[syncmaster913n]

Just got a reply from them to my email. Read below.

The York 204 squat rack can hold 500Lbs and the safety spotters are also rated for that weight, however I have seen this rack loaded up to 700lbs at a powerlifting competition. As for adjustability the unit is ideal for someone 4' to 6'1". The lowest spotter bar is 24" which is great for bench presses as most benches are standard 19" tall and then chest width is another few inches. This unit is made in Canada and is often used in commercial facilities like CrossFit and powerlifting centers. If you are interested in something heavier duty or more adjustable we have our Power Body 815 squat rack which is custom made and comes in almost any colour you wish and has approximately 1000Lb load capacity.

The York unit comes in one box and is 24" (W) x 60" (L) x 4" (H). We have units in stock and can accommodate pickup or delivery by appointment 7 days a week. This unit is also adjustable in width to accommodate smaller bars and has two plate holders, but they can act as band pegs.

Nice response, lots of details. I think it's a good purchase, though I personally prefer a squat cage for a few reasons:

1. can include a pull-up bar
2. you can rack the bar at very low heights, which makes it much easier to load plates for exercises such as SLDL, BOR; with the York 204, you'll have to load the bar on the floor, which is more difficult/time consuming, and increases the chance of injury (having a plate crush one of your fingers).
3. Stronger construction. 500 lbs is good, but keep in mind that the force drastically increases if the weight is dropped, even from a very small height. I know that you are not planning to drop any bar, however if you really do fail COMPLETELY on that last bench or squat rep, it's likely that you will have to put down the barbell relatively quickly, creating a lot of force. For example, dropping a 200 lbs bar from a height of 5 cm (2 inches), depending on how much the spotter bars can bend and on how much wiggle room they have in the holes / material types etc., could generate an impact force of 5,000 newtons or more - that's "kind of" like putting 1,100 pounds on the spotter pipes.

so yeah, I'd go for a cage.

[Jdog1645]

Can anyone tell me what the recommended rest time between set should be? I usually go fast around a minute to minute thirty between sets.

[FattyMcTubbs]

Can anyone tell me what the recommended rest time between set should be? I usually go fast around a minute to minute thirty between sets.

Those are, more or less, the optimal times.

[Jdog1645]

those are, more or less, the optimal times.

ty!

[markc112]

Can anyone tell me what the recommended rest time between set should be? I usually go fast around a minute to minute thirty between sets.

All Pro said 2 minutes is optimal, 30 seconds for warm up sets.

[FattyMcTubbs]

All Pro said 2 minutes is optimal, 30 seconds for warm up sets.

No.

There are only 2 work sets per exercise with a minute and a half rest interval. You shouldn't need more than 30 seconds to 1 minute in between the warm up sets.

[Tupperwolf]

Well I was really excited to do heavy day of week 4 today because it meant I would add a rep to what was my 10 rep max. Unfortunately I screwed up my squats by using too little weight (my gym uses 25, 35 and 45lb plates that are rubber coated and all the same diameter, just slightly different thicknesses). I was in a little bit of a rush to get started and I used 25lb plates where I should have used 35lb plates (plus a 5lb and 2.5lb on each side). So I only squatted 110lbs instead of the 130 I should have - which is less than the medium day weight I have been using (115lbs). And it was still challenging as phuck!

What should I do on medium day? I really don't want to fail on squats on test day because I really enjoy doing them. I'm thinking I will redo my full weight for squats only on medium day, reduce 10% on all the rest of the exercises, then drop down the full 20% on everything for light day. Would this be enough of a deload that I should be rested to add a rep for test day?

[Ermacs]

Quick Question

Atm im benching 95 including the bar so 45lbs + 25lbs plates on each side

So my 1/4 weight would be 23.75 so 25 though the bar weights 45lbs, so when i do 1/4 is it only for the plates?

[Killaf0rniaKing]

Quick Question

Atm im benching 95 including the bar so 45lbs + 25lbs plates on each side

So my 1/4 weight would be 23.75 so 25 though the bar weights 45lbs, so when i do 1/4 is it only for the plates?

No it's for all the weight, that includes the bar. In most cases I've seen through the threads when the 1/4 and 1/2 weight are less then the bar most people will just use the bar for their warm up sets. A few I believe use dumbells also

[Krunkz]

BTW. These are my starting weights for All Pros. Nothing great I know, but all the weight feels really solid so far.

Squat = 275
Flat BP = 205
Bent-Over Rows = 175
Overhead Press = 115
Dead Lifts = 295
Barbell Curls = 75
Calf Raises = 195

[Ermacs]

No it's for all the weight, that includes the bar. In most cases I've seen through the threads when the 1/4 and 1/2 weight are less then the bar most people will just use the bar for their warm up sets. A few I believe use dumbells also

So since my 1/4 will be 25 do i just bench the bar even though its 45lbs? Don't have dumbells :/