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    Sticky: Thats a mess of a formated post... From the...

    Thats a mess of a formated post...

    From the look if things, you want to do RDLS instead of SLDL. Go for it as long as you are not getting lower back fatigue. Though you will lose the "extending...
  • Intermediate/advanced routines by definition do...

    Intermediate/advanced routines by definition do not have progression schemes, they have schemes to work you through all the rep/load percentages. Early intermediate routines like GZLP and greyskull...
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    Sticky: "mess around and find out" The curl is the wild...

    "mess around and find out" The curl is the wild card on the program. As long as you dont stall your row, you can do what you want. Some can get away with 1-2 sets of chinups to failure each...
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    Sticky: Go up or down at least 1kg per cycle. Try to do...

    Go up or down at least 1kg per cycle. Try to do this for at least 3 cycles in a row.

    As long as you are at the same hydration and sodium level at each scan, it should produce trackable data. ...
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    Sticky: You need about 1.5-2.5 hours of cardio per week,...

    You need about 1.5-2.5 hours of cardio per week, about the same as it takes to do the allpro routine. I recommended a 10k jog just to keep people from "running" a sub 18-19minute 5k, 5 days a week....
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    Sticky: Sorry allpro has been reworded and reposted...

    Sorry allpro has been reworded and reposted numerous times on numerous websites. I bet there is at least 3 apps for it along with 6 calculators.
    ...
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    Sticky: Id try out some "wrist wraps" before id start mix...

    Id try out some "wrist wraps" before id start mix gripping for reps. The wraps will prevent some fatigue, without "cheating". Now if you do want to mix grip, you have to lock that elbow tight else...
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    Sticky: You should feel like superman for 8 rep and 9 rep...

    You should feel like superman for 8 rep and 9 rep weeks. If you do 3 sets, the fatigue will start building up too fast, and you may start failing reps on 10-11 rep weeks. Might not happen the first...
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    Sticky: The closer you are working towards your 1rm, the...

    The closer you are working towards your 1rm, the more CNS fatigue you will build up. The joke is if you can do heavies 3x a week, you are not going heavy enough.

    So you cant just drop reps during...
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    Sticky: As stated, I only see people "spinning their...

    As stated, I only see people "spinning their wheels" when trying to recomp natty.

    The least required change possible seems to be to go up or down at least 1 kg per cycle. And not change...
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    Sticky: After you pass two test days (week 5 12 rep...

    After you pass two test days (week 5 12 rep heavy day) you can add 1 accessory (maybe dips?) for triceps. After you pass yet another test day, you can add your second/final accessory.
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    Sticky: This program will eek out all your n00b gains...

    This program will eek out all your n00b gains without becoming fat. The starting strength and strong lifts 5x5 programs are meant for high school / college students to put on the most mass possible...
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    Sticky: "what is a set" LOL We also had this wording...

    "what is a set" LOL

    We also had this wording problem with sets, and some people would be doing warmups, and then doing 4 sets of every exercise. "coaches" would think "2 warmup sets and 2 work...
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    Sticky: The program choice is based on how fast you can...

    The program choice is based on how fast you can put weight on the bar, and how much volume you need/can handle.

    WHen you first start lifting, you might only need 1 set for each body part each day....
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    Sticky: You can miss up to 2 light days per cycle. You...

    You can miss up to 2 light days per cycle. You can also just do 1 week of two heavies at least 72 hours apart, if you know you will be missing ahead of time.
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    Sticky: This is a fatigue based training style. Since...

    This is a fatigue based training style. Since you are not recovered, you are working closer to failure, which robs recovery even more, even if the weight is lighter. Properly tuned, medium day...
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    Sticky: Since this is your first cycle, drop the weight...

    Since this is your first cycle, drop the weight 10% on OHP. Even with the -10%, its going to be a real grinder to get 12 12 once the fatigue builds up.
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    Sticky: You are cutting so you can still use the program...

    You are cutting so you can still use the program to maintain your bench. Now if you are bulking i would stay find an intermediate pattern for the bench since i dont recommend starting a program you...
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    Sticky: I use "the army method" for a simple calc. ...

    I use "the army method" for a simple calc.

    https://www.calculator.net/army-body-fat-calculator.html

    There are also some really complicated measuring methods with tape if you are an odd ball ...
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    Sticky: Typically recovery issues are due to a lack of...

    Typically recovery issues are due to a lack of cardio and carbs. You go too low on those, and you wont have enough caloric turn over to get enough nutrition in your pie hole to perform.

    The only...
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