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    Sticky: Yea do two heavies, at least 72 hours apart, and...

    Yea do two heavies, at least 72 hours apart, and 3 sets for the first 3 exercises instead of two. "test day" is still 2 sets of everything.
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    It is if you are working with 60% of your 1rm...

    It is if you are working with 60% of your 1rm
    Its not if you are working with 80%+ of your 1rm, that requires a few more minutes.
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    Sticky: Sounds like a bicep tendon, so yes ez or hammer...

    Sounds like a bicep tendon, so yes ez or hammer would be great

    Everything looks in spec. However if you pass bench and fail OHP, you will be out of spec next cycle.
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    Sticky: I have to flip my grip on rows every 2 cycles to...

    I have to flip my grip on rows every 2 cycles to keep from getting tennis elbow.

    EZ bar curl will help with bicep tendon issues, but wont help with the joint. At best hammer grip is prehab for...
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    Sticky: Yes you are doing an exercise wrong, not sure...

    Yes you are doing an exercise wrong, not sure which one. Generally the one that hurts doing it, is just revealing a problem in another exercise.

    But what you are feeling, is fatigue(or hopefully...
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    Sticky: Id say the 10 rep test. If you reset to 9 rep...

    Id say the 10 rep test.

    If you reset to 9 rep week, thats 4 weeks of training before you can bump
    If you do the 10 rep test, thats dam near zero weeks of training before can bump, or worst case,...
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    Sticky: Just like "test day". The exercises you get 10...

    Just like "test day". The exercises you get 10 reps in, you start next cycle with that weight. The exercises you fail at, you repeat with this cycles working weight.

    And yes, its just 1 set of...
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    Sticky: You can always just say fork the police, and do a...

    You can always just say fork the police, and do a 10 rep test. Just add 110-115% to all your lifts, and do 10 reps of each. If you fail any, you repeat with your current working weight on that lift.
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    Sticky: You can attempt to, but repeating 10 rep and 11...

    You can attempt to, but repeating 10 rep and 11 rep weeks are torture since they are not sustainable. But since you took a week off, it may work.

    But the generic response is just to start the...
  • And along those lines, you have joint size,...

    And along those lines, you have joint size, insertions, etc. Team 6" wrists will have a much harder time vs 8". Same with insertions and tendons, if your calves are all tendon, you are going to...
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    Sticky: Doing a heavy heavy week would be best with a...

    Doing a heavy heavy week would be best with a friday workout. But you can not work out 72 hours before a heavy, including test day, so sat is a no go.

    Your last choice is to YOLO it and just skip...
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    Sticky: Thats also up for debate. If you talk to power...

    Thats also up for debate. If you talk to power lifters, they hate the pump, and do whatever they can to not get the pump. "Pump and you are done" or something to that effect. On the other hand...
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    Sticky: Nah its just in the wording. On auto regulated i...

    Nah its just in the wording. On auto regulated i tell you to stop at a sloooooow good form rep. But if you have 3-4 of those, its going to really rob your recovery. So you could say yes, you want...
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    Sticky: Q11: What is the next step beyond ALLPRO? A:...

    Q11: What is the next step beyond ALLPRO?
    A: 5/3/1 BBB with the BBB lift on opposite days of the core lift.
    Greyskull LP, Start off with the /FIT variant. Do not do the phraks(beginner) variant....
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    Sticky: If you can keep proper form and bar speed, go for...

    If you can keep proper form and bar speed, go for it! But if bar speed drops by half for the last 3-4 reps, there was no point in rushing the set. This is not 3x5 were you WANT good form...
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    Sticky: I tell people to rest as long as possible(90...

    I tell people to rest as long as possible(90 seconds) on heavy day so form doesnt go to crap, and then keep medium and light day rest as short as possible. 30 seconds on light day is not uncommon...
  • Thread: 10x3

    by nightanole
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    I use a variant of this. 30 second max rest, and...

    I use a variant of this. 30 second max rest, and use 10rm weight. I find it helps with form and bar speed. I also make it auto regulated by stopping at the first slooooow rep. If the lifter gets...
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    Sticky: How about a compromise. Run auto regulated for a...

    How about a compromise. Run auto regulated for a few weeks. It shouldnt take long to nail down your true working weight. I mean if you ran auto regulated 3 days a week, and pass 3 days a week, you...
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    Sticky: If you have recovery issues, do them at the end...

    If you have recovery issues, do them at the end of the sessions. This is for max recovery so you dont have a compromised core during next sessions squats for example. However if you are fine, you...
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    No, the progression is 3x to 6x slower than your...

    No, the progression is 3x to 6x slower than your 5x5. So yes you can run them at a deficit, at worst you may just reset more vs a bulk. But 5/3/1 you are adding less than 5lbs a month to your lifts...
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