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Type: Posts; User: nightanole

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    Sticky: Might as well do everything. If you dont want to...

    Might as well do everything. If you dont want to completely reset, what you could do is switch just squats to the auto regulated variant, and start off at 50-60% of your heavy day. Then if things...
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    Sticky: Id just reset the whole cycle and start again...

    Id just reset the whole cycle and start again with 10% less weight (aka last cycles working weight if you pass). If this cycle ends up a real easy pass, you can bump the weights 15% easy. A at the...
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    Sticky: Well max wide grip is index fingers on the 810mm...

    Well max wide grip is index fingers on the 810mm rings. But generally you want to keep pinkies on the rings or even closer. The narrower the grip the longer the rom, and the easier on your joints....
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    Sticky: You want to keep those heavy sets at 3 reps or...

    You want to keep those heavy sets at 3 reps or less. Even two sets of one is great. You should not feel exhausted/tired. Its just a few max effort heeve hoes, no pump/burn etc.

    Programmed...
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    Sticky: Good luck with that abstract thought... ...

    Good luck with that abstract thought...

    https://www.muscleandstrength.com/articles/strong-strength-standards-raw-natural-lifters

    once you are "strong" i would consider you an intermediate
    ...
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    Sticky: If you are failing, the last thing you want to do...

    If you are failing, the last thing you want to do is add at 3rd set to makeup for the missed reps. If you are failing on the second set it is not a strength/size problem, its a conditioning/recovery...
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    Sticky: Well you are not going to pass every cycle... ...

    Well you are not going to pass every cycle...

    I can offer 2 advices:

    shorten the rest for medium and light day as much as possible

    An accessory of doing 1-2 sets(unlimited rest) of 110-133%...
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    Sticky: Nope its still 2 heavies, 11-12 rep weeks are the...

    Nope its still 2 heavies, 11-12 rep weeks are the "over reach" weeks. But feel free to miss reps on the second heavy day, since its not a test day.
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    Sticky: If you are asking if you can go more then 10%,...

    If you are asking if you can go more then 10%, the answer is yes. You can go 15-25% if you are "learning" the lift and just getting really good at it. 10% is the min for the pattern to work.
    ...
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    Sticky: Q17: Are there any variants to the ALLPRO...

    Q17: Are there any variants to the ALLPRO pattern?
    A:
    "Novice" Converting up to the first 3 lifts to 3 sets of 4-8 reps with the same 90 seconds or less rest time. Test day will still end up 24...
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    Sticky: 5% bumps will not work, because you will be...

    5% bumps will not work, because you will be spending 3 weeks of every cycle in deload mode. 10% is the minimum.
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    Sticky: Lets try switching up the bench pattern. Try out...

    Lets try switching up the bench pattern. Try out the 10 sets of 3 pattern in the faq for 3 weeks. If you fail to pass (get 30 reps in a session) we can try something else.
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    Sticky: Im going to suggest switching programs, but...

    Im going to suggest switching programs, but keeping the working weights and exercises the same.

    The simplest would be to just switch all the exercises to the 10 sets of 3 pattern in the faq.

    Or...
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    Sticky: What is your ending body stats. Are you still...

    What is your ending body stats. Are you still 72kg? The rule was you need to be going up or down 1kg per cycle at the minimum.

    30kg, with 18 10% bumps, would be 170kg. Even 10 bumps would be...
  • I would do whatever your doctor/therapist says. ...

    I would do whatever your doctor/therapist says. But if some rando had back injuries and just started doing weighted hyperextensions, even if they feel good, i would question the decision.

    SLDL is...
  • I would not do bulgarian split squats unless you...

    I would not do bulgarian split squats unless you have a very good training. And questionable form will be much worse for your back vs a stock highbar squat.
    dead bugs are great

    I would not be...
  • How about the amount of gains left benchmark? ...

    How about the amount of gains left benchmark?

    first year you gain "up to" half your lifetime gains
    second year you gain half of the first year
    3rd year you gain half of the second year
    4th year...
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    Generally its a program you run after starting...

    Generally its a program you run after starting strength etc, that can be ran "on season". These are 2-3 year programs generally defined as taking your deadlift from 405 to 495, yet powerlifting is...
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    "I know that any training regimen followed in a...

    "I know that any training regimen followed in a deficit should yield results"

    You are not getting "results". You are not getting "decent results" with the 8 week program. Using math, i have...
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    Sticky: rest between sets is 90 seconds or less rest...

    rest between sets is 90 seconds or less

    rest between exercise is unlimited.

    Just remember if you try to game test day and rest 5 minutes inbetween every exercise, you will have to rest 5...
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