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Type: Posts; User: nightanole

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    Sticky: Id like to see that row at 95lbs, but other than...

    Id like to see that row at 95lbs, but other than that everything looks great.
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    Sticky: Allpro does not do well with more than 7 days...

    Allpro does not do well with more than 7 days between heavies. In fact no program does well with that frequency. On top of that you are good to go again 72 hours after a heavy, which is why medium...
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    Sticky: Heavy heavy long term is just repeating heavy day...

    Heavy heavy long term is just repeating heavy day twice a week, at least 72 hours apart, and adding 1 extra set to each of the first 3 exercises(bench/row/squat) to make up for the lost volume. ...
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    Sticky: yea id just drop 10 pounds so you at least have a...

    yea id just drop 10 pounds so you at least have a guaranteed pass. And like i said you may be able to bump 15-20% next cycle depending on how fast you adapt.
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    Sticky: Remember this is not even close to 3x5 or 5/3/1...

    Remember this is not even close to 3x5 or 5/3/1 programming. The point of the pattern is to keep you fatigued so that the lighter weight takes just as much effort as the heavy weight, while allowing...
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    Sticky: Every cycle should be started with 2 reps in the...

    Every cycle should be started with 2 reps in the bank on heavy day on the second set. If you are just barely getting them, then you are working too close to failure and will get buried in fatigue.
    ...
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    LOL GREG NUCKOLS "what is your favorite rep...

    LOL

    GREG NUCKOLS "what is your favorite rep range?" 1...
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    Sticky: Sounds like you are doing everything right. The...

    Sounds like you are doing everything right. The only behind the knee pain users seem to lock the knee and hyperextend it at lockout on the squat and sldl, you are not doing that. So i would try a 2...
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    Sticky: Behind the knee pain its normally caused by doing...

    Behind the knee pain its normally caused by doing squats and SLDL with locked knees instead of straight legs. With locked knees and a heavy weight, the knees can start bending "the other way" and...
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    Sticky: Behind the knee pain its normally caused by doing...

    Behind the knee pain its normally caused by doing squats and SLDL with locked knees instead of straight legs. With locked knees and a heavy weight, the knees can start bending "the other way" and...
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    Sticky: All exercises. So you may "pass" squats with a...

    All exercises. So you may "pass" squats with a 14/10 set combo, and then maybe next session pass OHP.
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    Connective tissue recovers much slower than...

    Connective tissue recovers much slower than muscle tissue. As a beginner your cns cant even tax the muscle to its full potential(you ever see a n00b tear a muscle from a concentric rep?). This...
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    Sticky: Yes this is a great time to switch bench to 3x4-8...

    Yes this is a great time to switch bench to 3x4-8 if you are getting gassed at the second set. But as with the other guy, this will only help for a few more cycles before you need to start looking...
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    Sticky: Lets see here... At your strength level 3x...

    Lets see here...

    At your strength level 3x full body gets pretty bad as an intermediate. You may need around 6 hours of gym time per week for optimal growth. And alot of that time is with...
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    Sticky: If that DB bench is 75 pounds per dumb bell, you...

    If that DB bench is 75 pounds per dumb bell, you have pretty much maxed out the effective range of allpro, and will need to graduate to a more complicated pattern such as greyskull LP.


    However...
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    Sticky: The chinup would have to have a rep range at or...

    The chinup would have to have a rep range at or above the row. So at worst you would need a set of bands that would allow you to do heavy medium light. If you dont, you would have to have "a" band...
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    Sticky: A better plan would be to drop the curl and...

    A better plan would be to drop the curl and replace it with a chinup(palms facing).
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    Sticky: 45minutes. You will be working around 65% of...

    45minutes. You will be working around 65% of 1rm, always within 3 reps of failure, and by the last 2 weeks of the cycle you will be working at around RPE 9.5 for the second set of each exercise.
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    Sticky: Its a cookie cutter. 99% of people cant do 10...

    Its a cookie cutter. 99% of people cant do 10 chinups, or have access to a assisted chinup machine or a lat pull down.

    I have plenty of people running the program with a assisted chinup for their...
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    Sticky: Doesnt matter what your rep range is. If you...

    Doesnt matter what your rep range is. If you want 12-20 go for it. Once you start going in above 15 reps its kinda hard to judge how many reps it would take to make it 10% harder. Its real easy to...
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