AllPro: A Simple Beginner's Routine part VI

[QUOTE=Rudiger1991;1592094951]3 sets without the warm up?[/QUOTE]

warmup
warmup
workset
workset
workset

For "the big 3" which on allpro is squat/bench/row

[QUOTE=nightanole;1592098271]warmup
warmup
workset
workset
workset

For "the big 3" which on allpro is squat/bench/row[/QUOTE]

Nice.

I may give it a try.

Should I expect any differences between this "novice" routine and the beginner one?

Night,

What percentage of my heavy lift day can I do every day? (well, like, 5x/wk.)

Background:
I was on All Pro self-regulated, then did a de-load.

Since then, I added C25K.
I extended the de-load for this time period and REALLY love it.

HOWEVER, on my off days from weights, my body sometimes craves another workout.

I should return to All Pro self-regulated in ~2 months.

Thanks

[QUOTE=Rudiger1991;1592100541]Nice.

I may give it a try.

Should I expect any differences between this "novice" routine and the beginner one?[/QUOTE]

Nope, just now that you can really stress yourself, you need a bit more rest between sets. You will not be going much heavier, if at all, vs the 8-12.

[QUOTE=27MinuteMiracle;1592113561]Night,

What percentage of my heavy lift day can I do every day? (well, like, 5x/wk.)

Background:
I was on All Pro self-regulated, then did a de-load.

Since then, I added C25K.
I extended the de-load for this time period and REALLY love it.

HOWEVER, on my off days from weights, my body sometimes craves another workout.

I should return to All Pro self-regulated in ~2 months.

Thanks[/QUOTE]

I do not understand the question.

you are doing couch to 5k. But you should be walking/jogging 30k per week.

and i have no clue what you are talking about after that. If you are asking if you can run autoregulated 5 times a week, the answer is yes. Your recovery will dictate how much of a rep drop will happen during the week. So on 3x a week you may drop from 20 reps total down to 13-15 reps as the fatigue build up. Running 5 days in a row will cause the reps to drop down to 9-10. Your weeklly volume will not go up 50% by shoving in 2 extra days of lifting, it might go up 25%.

OK just so I understand you correctly:

1. Should 5x/wk be at 50%, at 100%, or decreasing levels (100->90->80 etc)?
Or is it up to me.

2. If an all pro vanilla weeks might be:

Mon 100% poundage, 10 reps x 2 sets

Wed 90% x 10 x 2

Fri 80% x 10 x 2

Then is 5 days something like? :

Mon 50% x 10 x 2
Tue 50% x 9 x 2
Wed 50% x 8 x 2
Th. 50% x 6 x 2
Fri. 50% x 5 x 2

Or should I / can I do something like :

Mon 100% x 10 x 2
Tue 90% x 9 x 2
Wed 80% x 8 x 2
Th. 70% x 6 x 2
Fri. 60% x 5 x 2

[QUOTE=27MinuteMiracle;1592165921]OK just so I understand you correctly:

1. Should 5x/wk be at 50%, at 100%, or decreasing levels (100->90->80 etc)?
Or is it up to me.

2. If an all pro vanilla weeks might be:

Mon 100% poundage, 10 reps x 2 sets

Wed 90% x 10 x 2

Fri 80% x 10 x 2

Then is 5 days something like? :

Mon 50% x 10 x 2
Tue 50% x 9 x 2
Wed 50% x 8 x 2
Th. 50% x 6 x 2
Fri. 50% x 5 x 2

Or should I / can I do something like :

Mon 100% x 10 x 2
Tue 90% x 9 x 2
Wed 80% x 8 x 2
Th. 70% x 6 x 2
Fri. 60% x 5 x 2[/QUOTE]

Auto regulated would be 5x a week 100% every time. Daily rep totals will drop naturally as the week progresses and your fatigue builds up.

vanilla can not be ran 5 days a week, to complete the task would require a below optimal working weight drop.

Im doing 3 sets of 4-8 on Squats, Rows - increased by 10% but i see this cycle repeating
Im doing 2 sets of 8-12 for SLDL and 10% added.

For curls you wrote

"[I]Correct curls are always 8-12, you cant go HEAVY. Hell if you wanted to you could drop the weight 25% and even do 16-24 and increase 2 reps a week if you wanted to, next cycle. Curls are a wild card, and you can pretty much do what you want as long as it doesnt cause the row to stall. And yes if you failed you repeat with the same weights next cycle.[/I]"

Ok i messed up on curls, you said i cant go heavy but what if i did

[B]Heavy day[/B] - 2 sets of 8 of 110% on the weight i messed up and have it set as slow progression a bit like bench (auto regulated)
[B]Medium and light day[/B] - drop the weight by 25% and do 16-24 reps?

Or better to stick with 16-24 and reduce the weight by 10% for medium/light to have the same reps?

[QUOTE=GenerationZero;1592291581]Im doing 3 sets of 4-8 on Squats, Rows - increased by 10% but i see this cycle repeating
Im doing 2 sets of 8-12 for SLDL and 10% added.

For curls you wrote

"[I]Correct curls are always 8-12, you cant go HEAVY. Hell if you wanted to you could drop the weight 25% and even do 16-24 and increase 2 reps a week if you wanted to, next cycle. Curls are a wild card, and you can pretty much do what you want as long as it doesnt cause the row to stall. And yes if you failed you repeat with the same weights next cycle.[/I]"

Ok i messed up on curls, you said i cant go heavy but what if i did

[B]Heavy day[/B] - 2 sets of 8 of 110% on the weight i messed up and have it set as slow progression a bit like bench (auto regulated)
[B]Medium and light day[/B] - drop the weight by 25% and do 16-24 reps?

Or better to stick with 16-24 and reduce the weight by 10% for medium/light to have the same reps?[/QUOTE]


"Or better to stick with 16-24 and reduce the weight by 10% for medium/light to have the same reps?"

Id do that, and remember you are trying to add 2 reps a week. Smaller muscles seem to like higher rep work, and bicep connective tissue does not like heavy curls (though they can handle chinups just fine, but that is because of the angle).

I've been doing flat bench press and would like to develop my lower pecs more. Im currently on auto regulated. Should i continue until I can bench my body weight or could i tweak the bench press to do another variation of it, if possible?

My bench has the incline functionality which i dont think targets the lower pec? Appreciate any thoughts. Cheers

[QUOTE=GenerationZero;1592361711]I've been doing flat bench press and would like to develop my lower pecs more. Im currently on auto regulated. Should i continue until I can bench my body weight or could i tweak the bench press to do another variation of it, if possible?

My bench has the incline functionality which i dont think targets the lower pec? Appreciate any thoughts. Cheers[/QUOTE]

You can swap flat for slight decline (15-25 degrees, not the full 45) since you are doing OHP as well. If you are not planing on competing or anything, you can even completely swap it for weighted chest dips since you would be doing auto regulated. Buuut you have to learn the lift first :)


The other option is to reverse the grip of the bench, this increases tension on the low pec. However this requires you to bench in the power rack with safety bars, because if you miss a rep, you will be spitting out teeth or smashing your adams apple.

[QUOTE=nightanole;1592374441]You can swap flat for slight decline (15-25 degrees, not the full 45) since you are doing OHP as well. If you are not planing on competing or anything, you can even completely swap it for weighted chest dips since you would be doing auto regulated. Buuut you have to learn the lift first :)


The other option is to reverse the grip of the bench, this increases tension on the low pec. However this requires you to bench in the power rack with safety bars, because if you miss a rep, you will be spitting out teeth or smashing your adams apple.[/QUOTE]

I dont have the equipment for weight chest dips but is it worth be trialling reverse grip with light weight/high reps as i dont have a power rack? Or should it be heavy? Finally if non of them fit then any "accessory" workout for the lower pecs i.e. dumbbell pullover or similar that i could add in?

[QUOTE=GenerationZero;1592376641]I dont have the equipment for weight chest dips but is it worth be trialling reverse grip with light weight/high reps as i dont have a power rack? Or should it be heavy? Finally if non of them fit then any "accessory" workout for the lower pecs i.e. dumbbell pullover or similar that i could add in?[/QUOTE]

Two things.

1) You can not reverse grip bench out of a power rack, i dont care if its even the bar. One slip and you are eating the bar or having it land on your throat. It is a very strong form, and you can compete in power lifting with it, but failed reps result in death.

2) Im trying to humor you, but you can not change the shape of your pecs, you can only make them bigger or smaller. Its just a fan of muscle fiber with 1 connecting point. Doing reverse grip etc will change the tension from upper to lower, but thats it, its not "working" another part harder so it will grow faster, that is impossible.

So guess you can like i said try out a slight decline. That will increase tension a little more on the lower pec(and the pec in general) and allow you go a bit heavier(just like incline causes you to go a bit lighter).

[QUOTE=nightanole;1592378821]
Doing reverse grip etc will change the tension from upper to lower, but thats it, its not "working" another part harder so it will grow faster, that is impossible.
[/QUOTE]

Ok..... So the way I understand now is that regardless of the type of bench press I do the work on the lower pecs would still take time to develop at this stage? It's recommended to carry out the bench press as normal and carry out the program?

There's no preference in having a wide grip against narrow?

[QUOTE=GenerationZero;1592390971]Ok..... So the way I understand now is that regardless of the type of bench press I do the work on the lower pecs would still take time to develop at this stage? It's recommended to carry out the bench press as normal and carry out the program?

There's no preference in having a wide grip against narrow?[/QUOTE]

Id give a slight decline a shot. It should allow you to use more weight (5-15%) which should promote more growth.

Going wide or narrow really isnt going to help. The wider you go, the more you reduce ROM. So yes you will be able to handle a bit more weight, but that gets counter acted by not moving it up and down as much.

You can always add a chest accessory, it just needs to be multi joint to get any benefit out of it. So no "flys". Seated Machine Chest Press(elliptical bar path version) or Incline Dumb bell pullovers would work.

[QUOTE=nightanole;1592403471]Id give a slight decline a shot. It should allow you to use more weight (5-15%) which should promote more growth.

Going wide or narrow really isnt going to help. The wider you go, the more you reduce ROM. So yes you will be able to handle a bit more weight, but that gets counter acted by not moving it up and down as much.

You can always add a chest accessory, it just needs to be multi joint to get any benefit out of it. So no "flys". Seated Machine Chest Press(elliptical bar path version) or Incline Dumb bell pullovers would work.[/QUOTE]

My bench doesn't have the decline facility only incline ☹️. I could stick with normal bench I suppose.

Could i still introduce dumbbell pullovers? If yes then would it be the same, 2 sets of 8-12?

I also started 16 reps today (shouldve waited until next week) and failed at 14 reps then 10. Should I redo this on Monday and see how it goes? I still feel the fatigue from last week. Cheers

[QUOTE=GenerationZero;1592439481]My bench doesn't have the decline facility only incline ☹️. I could stick with normal bench I suppose.

Could i still introduce dumbbell pullovers? If yes then would it be the same, 2 sets of 8-12?

I also started 16 reps today (shouldve waited until next week) and failed at 14 reps then 10. Should I redo this on Monday and see how it goes? I still feel the fatigue from last week. Cheers[/QUOTE]


Curls should have been reduced a bit. I thought i had you doing heavy medium light 16-24 adding 2 reps a week, aka 2x allpro. So you should have started with your 18-20 rep max. The reason for this, if you do the math, MASSIVELY increases your volume vs trying to go heavy(which is only 20% ish heavier) for lower reps.

Dumb bell pull overs should be done with higher reps. So just run the 2x allpro pattern, start with your 18-20 rep max.

[QUOTE=nightanole;1592440161]Curls should have been reduced a bit. I thought i had you doing heavy medium light 16-24 adding 2 reps a week, aka 2x allpro. So you should have started with your 18-20 rep max. The reason for this, if you do the math, MASSIVELY increases your volume vs trying to go heavy(which is only 20% ish heavier) for lower reps.

Dumb bell pull overs should be done with higher reps. So just run the 2x allpro pattern, start with your 18-20 rep max.[/QUOTE]

I was doing 8-12 but couldn't add 10% on. So Monday I tried but messed up and today I took 25% off but probably recovering from Mondays workout.

So effectively messing up on Mondays workout may have caused this. Though very fatigued as I can hold my mobile and feel my biceps with mild DOMs.

I will calculate my max using this site [url]https://strengthlevel.com/one-rep-max-calculator[/url]

Thanks

I've been doing the auto-regulated version of allpro and doing pretty well. Question is that I've recently starting rock climbing and had some questions about balancing lifting and climbing. Mostly bouldering in a climbing gym, fyi.

I typically do lift 3x per week and climb 2x per week, never on the same day. Anything else I should consider for recovery? How bad would same day be? When I started climbing I had some real joint fatigue, but that has gotten better with time and rest.

Also, Any good warmups you'd recommend for climbing? I am mostly curious about upper body warmups because I always feel really tight in my arms and back when I'm getting started in a session. I know you're all about efficiency regarding time in the gym, so your suggestions typically work well for me.

[QUOTE=briancl2;1592806411]I've been doing the auto-regulated version of allpro and doing pretty well. Question is that I've recently starting rock climbing and had some questions about balancing lifting and climbing. Mostly bouldering in a climbing gym, fyi.

I typically do lift 3x per week and climb 2x per week, never on the same day. Anything else I should consider for recovery? How bad would same day be? When I started climbing I had some real joint fatigue, but that has gotten better with time and rest.

Also, Any good warmups you'd recommend for climbing? I am mostly curious about upper body warmups because I always feel really tight in my arms and back when I'm getting started in a session. I know you're all about efficiency regarding time in the gym, so your suggestions typically work well for me.[/QUOTE]

No clue on warmups But as far as recovery, if you want rock climbing to affect you the least, do it as close to the end of the workout as possible. But this will affect your rock climbing performance the most. Rock climbing on off days will affect all pro the most. So you can use that to balance your goals.

Just finished cycle 3 test day. Passed all lifts, same as previous two test days.

Male, 33, 6'0, ~175lbs (up 10 pounds since starting AllPro). I've been a little undisciplined with diet over the last cycle, but aiming to get that back together and increase weight gain.

Lifts (cycle 1, cycle 2, cycle 3) [new cycle 4 weight] all in lbs
SQUAT 110, 135, 155 [175, +13%]
BENCH 85, 95, 105 [120, +14%]
ROW 60, 75, 90 [110, +22%]
OVERHEAD 40, 50, 65 [75, +15%]
SLDL 85, 100, 115 [135, +17%]
CURL 30, 50, 60 [70, +16%]

Some of those % increases are intimidating, but I'm still aiming to get to the 'graduating level lifts' at roughly cycle 7. Thinking I'll push it more and if I fail then so be it:) This cycle was definitely a lot harder than 1 and 2, 10/11/12 rep weeks were tough. I had some tiredness or light strain with spinal erectors this go round, but hoping that was just with the weights getting heavier since my back form is good and neutral in the relevant lifts.

Thanks for your continued stewarding of the AllPro thread, Nightanole. I'm enjoying the program and hoping to continue seeing good results!

[QUOTE=nightanole;1592816121]No clue on warmups But as far as recovery, if you want rock climbing to affect you the least, do it as close to the end of the workout as possible. But this will affect your rock climbing performance the most. Rock climbing on off days will affect all pro the most. So you can use that to balance your goals.[/QUOTE]

Makes sense.. Thanks for the info.

So far I think I'm okay.... but if I find myself struggling to progress with Allpro, should I add a recovery day? Right now I'm doing 5 days either lift/climb, 2 days off each week. I could switch to 2 days lift, 2 days climb, and then 3 days off. If I plateau, will more recovery = more progress?

[QUOTE=briancl2;1592820171]Makes sense.. Thanks for the info.

So far I think I'm okay.... but if I find myself struggling to progress with Allpro, should I add a recovery day? Right now I'm doing 5 days either lift/climb, 2 days off each week. I could switch to 2 days lift, 2 days climb, and then 3 days off. If I plateau, will more recovery = more progress?[/QUOTE]

The more you struggle with allpro, the closer to the allpro workout you should climb. You can pretty much go nuts after the workout and still recover for the next workout.

Other wise you could try the heavy heavy pattern on auto regulated. So 2 lifting sessions per week, at least 72 hours apart. The only difference would be you doing 3 work sets(instead of 2) for bench/row/squat. I guess a "pass" on auto regulated would still be 24 reps in the first 2 sets, and the third set is just additional volume to make up for the missed session.

[QUOTE=nightanole;1592827751]The more you struggle with allpro, the closer to the allpro workout you should climb. You can pretty much go nuts after the workout and still recover for the next workout.

Other wise you could try the heavy heavy pattern on auto regulated. So 2 lifting sessions per week, at least 72 hours apart. The only difference would be you doing 3 work sets(instead of 2) for bench/row/squat. I guess a "pass" on auto regulated would still be 24 reps in the first 2 sets, and the third set is just additional volume to make up for the missed session.[/QUOTE]

Ok, I'm glad I asked. This helps me a lot.

Just so I follow... an auto-regulated "pass" is 24 reps in the first 2 sets, and whatever I can get out of the third doesn't count?

So.. if my three squat work sets are 8/8/8, that does not pass, but 13/11/5 would pass, right?

[QUOTE=briancl2;1592860021]Ok, I'm glad I asked. This helps me a lot.

Just so I follow... an auto-regulated "pass" is 24 reps in the first 2 sets, and whatever I can get out of the third doesn't count?

So.. if my three squat work sets are 8/8/8, that does not pass, but 13/11/5 would pass, right?[/QUOTE]

Correct

Hi, I'm looking to start this workout plan as my first ever weightlifting routine. I currently work a 9 day rolling shift pattern though so could anyone advise the best way to incorprate this workout over 9 days rather then 7? I was thinking to add a 4th workout day but I am open to any suggestions.

[QUOTE=DBilly90;1593084011]Hi, I'm looking to start this workout plan as my first ever weightlifting routine. I currently work a 9 day rolling shift pattern though so could anyone advise the best way to incorprate this workout over 9 days rather then 7? I was thinking to add a 4th workout day but I am open to any suggestions.[/QUOTE]

Easiest way is to the heavy heavy pattern. Basically you do 1 heavy every 72-96 hours, for life. Every 2 heavies you add a rep to the sets. The only mod you do is the first 3 lifts (bench/row/squat, in any order) get 3 sets instead of 2 sets, to make up for the lost volume. "test day" is still 2 sets in order to get in the 24 rep total.

A couple of weeks ago for OHP I did 10 reps at 110% on light day as I missed on test day. I passed it.

I continued with that weight for the following cycle and at present I'm on 9 reps where I'm almost failing on the second set. Do I have any options in case I fail on it next week? Cheers

What's your opinion on what type of back rows are best for this program. The regular ones or ones done in a rack similar to the one in this vid [url]https://www.youtube.com/watch?v=ua1MMxLEnB0[/url]

[QUOTE=GenerationZero;1593212151]A couple of weeks ago for OHP I did 10 reps at 110% on light day as I missed on test day. I passed it.

I continued with that weight for the following cycle and at present I'm on 9 reps where I'm almost failing on the second set. Do I have any options in case I fail on it next week? Cheers[/QUOTE]

Ideally you would get in at least heavy day on 10 rep week before you started failing. There is not much you can do to improve the OHP. It is very tricky to program. On allpro 1.0, even the 2 warmup sets was causing too many people to fail at the OHP, that is why warmups were dropped for the last 4 lifts.

The only thing i have found that may help, is to deep(bend the knees as much as you can) push press your light(or medium or even heavy, once you get good at it) bench weight for a few reps at the end of each workout. The lowering of a weight that you could never lock out with OHP form seems to over load the muscles, while not causing more fatigue.