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Type: Posts; User: nightanole

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    Sticky: Based on those numbers i would cut back squat...

    Based on those numbers i would cut back squat starting weight to 55kg. If its an easy pass, great that means you can bump 12.5-15% or whatever. You always start cycle 1 "light" so its a guaranteed...
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    Sticky: Honestly people who do HIIT do poorly on this...

    Honestly people who do HIIT do poorly on this program. It basically counts as another 15 minutes of heavy work. And that robs recovery.

    The people who do the best do plenty of Low Intensity...
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    Sticky: About the only advice i ever came up with was...

    About the only advice i ever came up with was sleeping with a banana next to your head so you can eat it when you wake up. Then sip on a very diluted (twice the normal water) protein shake before...
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    Sticky: Due to health im down from 165lbs and 235 for 10,...

    Due to health im down from 165lbs and 235 for 10, down to 140lbs and 150 for 10...

    But hey when i started allpro all those years ago i was like 130lbs and 95 for 10 :)
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    Sticky: Yea id stay 2-3. The guy just knows how to squat...

    Yea id stay 2-3. The guy just knows how to squat good. There is zero form degradation so he had a solid 3 before form failure, and odds are at least 2 before rep speed started to drop dramatically....
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    Sticky: Form looks great.

    Form looks great.
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    Sticky: Accessories are only for those with a large...

    Accessories are only for those with a large recovery buffer.

    A hammer can be made out of a bar bell with some rope and a plastic handle. But a standard bar bell curl would be more full body...
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    Sticky: Regular allpro does not work without a fixed...

    Regular allpro does not work without a fixed schedule.

    Auto regulated can be stopped and started at will as long as its performed on at least 1 good day a week. The 10 sets of 3 is the same way. ...
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    Sticky: Ok Mr 6.1 you currently have a bmi of 25. ...

    Ok Mr 6.1

    you currently have a bmi of 25.

    The goal of allpro is to get you to a bmi of 24 @ 13%

    That would be 182lbs.

    So either you are beefy, or you are just wrong about your body fat...
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    Sticky: what is your height so i can do some bmi and...

    what is your height so i can do some bmi and other calcs?
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    Sticky: Or you could help her with her form... Many...

    Or you could help her with her form... Many keep look forward with a bent kneck, instead of looking down at a 45 degree angle to be neutral with the rest of the spine.

    The point of the bent over...
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    Sticky: 4 days off is fine. And you just have to follow...

    4 days off is fine. And you just have to follow the 72 hours rest rule. So this week could be 3 days off, heavy, 2 days off, heavy, 2 days off, next weeks heavy.
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    Sticky: I have no ratios for squat vs bench. Hell we had...

    I have no ratios for squat vs bench. Hell we had a few rock climbers and day laborers that would row 220 and bench 135... Then there are the "good at bench" that would bench 220, and 70lbs was the...
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    Sticky: only 3x5, you just barely made it, RPE 9 at...

    only 3x5, you just barely made it, RPE 9 at least. You take 4 weeks off. You unrack it and the first rep will pin you to the bench...

    But strength comes back VERY rapidly. You may want to run...
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    Sticky: You can do heavy heavy as much as you like. If...

    You can do heavy heavy as much as you like. If you are doing it 2-3 cycles straight you should add an extra set to bench/row/squat other than test day. heavy heavy used to be "the holiday schedule"...
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    Sticky: Your CNS is shot. You have to do something to...

    Your CNS is shot. You have to do something to increase your recovery. If this is your first heavy day of the week. I would skip medium and just do another heavy in 72 hours. This would make it a...
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    Sticky: Both forms look good. Odds are the knee pain...

    Both forms look good.

    Odds are the knee pain is from changing direction mid hinge. You either have to lower the "box" to below parallel, or you have to switch to a true box squat. You can look...
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    Sticky: Some time this year i recalculated it for someone...

    Some time this year i recalculated it for someone who only had like a 20kg weight set, so he could go to like 30-50 reps. I dont feel like searching for the post..

    But consistent weight will only...
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    Sticky: What painfully slow progression? Half the last 3...

    What painfully slow progression? Half the last 3 pages are people starting too high and failing the first test day. If you start out correct, and are young, you might double your squat working...
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    Sticky: No changes for girls. Girls can run the program...

    No changes for girls. Girls can run the program 50-100% longer vs boys before the volume becomes too low to push progression. Once you are in the groove you will not be able to pass test day as...
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