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You must maintain the same style for the entire cycle. So either all bar OHP or db arnold press.

OHP is very hard to start with if all you have is an Olympic bar thats 20kg. You may want to start with the seated arnold press with dumbells till you can do 55lbs on heavy day. Then medium day...

I would start off with just doing the push press. I dont know why, but monkeying with the OHP in any form seems to cause a stall. Hell in allpro V1.0, even doing warmup sets for the OHP was causing...

If you can, continue doing the chins, but do them so they dont cause metabolic fatigue. Try the "grease the groove" method which is doing half of your maxed tested reps, several times a day on off...

I have never recommended changing eating habits during the cycle. You are running off of whatever you ate 2-3 meals ago, not what you ate a few hours before the workout. So it might be you are ill...

If this is your first cycle, you picked way too heavy of a starting weight.

It sounds like you have a recovery issue. If its food related, the solution is to increase carbs at the expense of...

You may be doing increased volume full body by reducing frequency of the lift, and alternating lifts. You will notice no intermediate routings have 3 days of squats and 3 days of deadlifts per week....

Yes you are very close to graduating, so i would start program shopping for something you will run for the next 2-5 years. I think i said this in OP, but they are going to be much higher volume and...

There is also the auto-regulated variant in OP if you find 2 heavies too much :) And its only two sets due to how it works. It will go as fast as your recovery permits.

The program is perfectly duable with the two heavies and 3 sets, 72 hours apart pattern. However this is a real arse kicker and most go back to the old pattern after a cycle or two. I joke and call...

Accessories have no fixed pattern. I recommend doing the same "thing" every session for the cycle. You are not meant to progress on accessories. They should be rotated in and out as needed. Its...

Generally allpro is not a bulking program. If you think you can get six months out of the program, you could start with the autoregulated variant as i have no clue how fast your gains would be due...

I generally suggest switching to novice around body weight for squat and some time around 1 plate for bench. Yes you can iron man and just do 2x12 for the entire program, but it gets HARD towards...

And now that im done getting over the vid from x-mas break...

OHP is low, its only 50% of your bench. On the other hand your bench to bb row is great. And squat is higher than SLDL so that is...

For weight adding, you go over, not under. The pattern doesnt work if you do say 5% increments, 10% is the min before the deload ends up being 2-3 weeks out of the 5 week cycle.

For most people...

1) You have to balance the routine with the SLDL. This means "a full knee hinge" just like the SLDL means "a full hip hinge". and you want it to be quad heavy. So you could try other exercises,...

You can certainly run/bike 3 a week on allpro with no modifications. But i see no point in running any program for only 2 cycles /months. If you cant get six months out of a program, i wouldnt...

Only subs are box squat and zercher squat. I would try a very high box squat to see if you didnt end up in snap city. hell you might try sitting on and getting up from a chair with your hands on...

I would not add any dynamic lower back nor over head pushes. The program is pretty much at the recovery limit of those groups already.

Best bet is to "cram 3 workouts within that span" but use the auto regulated version i linked to in the first or second post. the 4 day rest will actually be a benefit for your connective tissue. ...