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    Sticky: Thanks. 1. So i will keep everything the same...

    Thanks.

    1. So i will keep everything the same diet wise. If i start this next week do i need to relax on the 14 reps im doing this week? Or could i start it tomorrow and take the next two...
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    Sticky: Yea sure, can give it a go. Does this run exactly...

    Yea sure, can give it a go. Does this run exactly the same way as allPro except 3 sets and 4-8 reps? Or can you give me a link for this program so I can read up on it? Did Google it but it takes me...
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    Sticky: 8-12 I felt exhausted after test week.i also...

    8-12 I felt exhausted after test week.i also noticed more pump. I was sore but overcame it in a day or so.

    12-20 I enjoy it but I feel recovery is slow. I feel more sore regardless of the week.
    ...
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    Sticky: Ok in that case it makes more sense. 6-18 months...

    Ok in that case it makes more sense. 6-18 months is a good timeframe. I think 12-20 may be an overkill in that case? Would it make sense going back to 8-12 if I set 18 months as a goal? Or continue...
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    Sticky: Losing a little motivation with the bench press....

    Losing a little motivation with the bench press. Doing 12-20 reps and did 12 reps on 14 week but failed on it today (I know I can do them as I did it on my last cycle) even though I knocked the...
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    Sticky: So are there any accessory exercise I could add?...

    So are there any accessory exercise I could add? I already do cycling on my rest days 3x a week so don't want to hurt my recovery. Thanks
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    Sticky: So i cant really substitute any of the current...

    So i cant really substitute any of the current exercises if i understood you correctly? I managed to get it real cheap so decided to go for it in case i ever need it for future.
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    Sticky: I managed to get a rudimentary pulley system and...

    I managed to get a rudimentary pulley system and wonder if you can advise what exercises i could swap to use the pulley? Cheers
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    Sticky: So I did a little research and noticed my...

    So I did a little research and noticed my potassium is low it's high on training days as I have a banana and even then it's low in comparison to the 3500mg listed on fitnesspal.

    So I could eat a...
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    Sticky: If I recall correctly this would mean doing 110%...

    If I recall correctly this would mean doing 110% of my heavy day on light day. So if I'm lifting 100kg on Monday then on Friday after completing my light arm workout I'd do 2x3 reps at 110kg?

    Just...
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    Sticky: Ah i see that makes sense. So i will have to...

    Ah i see that makes sense. So i will have to repeat the cycle for arms until i can increase by 10%? I am taking about 160gms carbs, 50-60gms fats and maybe around 80gms protein just in case this...
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    Sticky: So even on 20 reps its 10% minimum increase to...

    So even on 20 reps its 10% minimum increase to make any progress? When i checked my logs i think my lightest day at 20 reps shows i've lifted more weight compared to 8-12 reps (if this causes some...
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    Sticky: Just completed test week at 20 reps and my arms...

    Just completed test week at 20 reps and my arms feel like they're about to drop off even on light day with weight I thought I'd fly through.

    1. I reached failure on my arms, is this ok to add...
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    Sticky: Right I'll drop the weight by X% but next week is...

    Right I'll drop the weight by X% but next week is test day at 20 reps so to make sure we're on the same lines, this week is 18 reps and I was struggling on 16 but last week (16 reps which is 10 rep...
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    Sticky: I'm at 18 reps (12-20 adding 2 reps each week)...

    I'm at 18 reps (12-20 adding 2 reps each week) and for my bench in failing on 16 reps on the second set.

    Other exercises are fine and wondered could I break this down to 3 sets? Thanks
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    Sticky: Started 14 reps this week so next week will be 16...

    Started 14 reps this week so next week will be 16 then 18 reps, 19 then 20 if I understood you correctly.

    1. I assume this would also build muscle as according to my calculations I'm lifting a lot...
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    Sticky: Curious to know why it goes from 8-12 reps to...

    Curious to know why it goes from 8-12 reps to 16-24 and not 12-20 over 5 weeks? I was thinking if it was 12-20 (5 weeks) then perhaps I could add a little more weight to the bar?
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    Sticky: Great, any thoughts on the weight I should start...

    Great, any thoughts on the weight I should start at? I decided to calculate 16 reps with my light day weight minus approx 10% and that shows significant weight lifted. Does this sound reasonable as I...
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    Sticky: So thinking about everything and I realised my...

    So thinking about everything and I realised my last cycle was a bit of a mess. I'm thinking is it worth starting this year with 16-24 reps on all exercises?

    I say this as my squats caused the knee...
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    Sticky: Ah I think I've read that and know what you're...

    Ah I think I've read that and know what you're referring to.... but considering I can't get past parallel without burning pain, I'll give it more recovery period and then consider this if I feel I've...
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