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    Sticky: Lowering the reps by 2 or 3 will increase the...

    Lowering the reps by 2 or 3 will increase the working weight by 3-5%, and reduce tonnage lifted per session by 20-25%.

    Technically even 3-7 reps works with the allpro pattern, but at some point...
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    What would the medal be? " can row 2 reps of...

    What would the medal be? " can row 2 reps of ideal SS body weight, after 8 months of training" Or "5RepsOfBWBench4life"
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    Sticky: its not that i dont like don't like eccentric...

    its not that i dont like don't like eccentric exercises. its that by enlarge, eccentric exercises causes tendon inflammation and or muscle pulls. Its why "negatives" are only programmed in for a...
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    Sticky: For me its not the calve work that sets it off. ...

    For me its not the calve work that sets it off. Its bad form on the squat, or being dumb and not heel/midfoot striking on jogs. If you are a dork that walks around on the balls of your feet, its a...
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    Sticky: barbell will allow you to use more weight, and...

    barbell will allow you to use more weight, and make it a "bit" more full body. Like allpro said, the curl is just for marketing(i ant doin a program without no curl), if you can do upright rows or...
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    Sticky: More carry over. a lunge does not mimic a squat,...

    More carry over. a lunge does not mimic a squat, but zercher is a squat with a lower center of gravity. A weighted pushup is nowhere close to a bench press, but a floor press is a reduced rom...
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    Sticky: Floor presses and zercher squats.

    Floor presses and zercher squats.
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    Sticky: assisted chinups with a chair inverted rows if...

    assisted chinups with a chair
    inverted rows if you can find a spot
    pushups with elevated feet
    goblet squats with a heavy backpack

    But in reality since you are not doing the movement, your CNS...
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    Sticky: If you under eat to the point you cant perform,...

    If you under eat to the point you cant perform, you will end up skinny fat...

    That is the point we are trying to make. Feel free to do your 1500 cals, and "bulk" off your spare tire. But at some...
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    Sticky: FYI ive been recommending a starting diet of 100g...

    FYI ive been recommending a starting diet of 100g of fats/protein and 200-300g of carbs, since 2011. It gets around the bro diet were they just each chicken, greenbeans, rice, and a olive/coconut...
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    Sticky: The running joke is "if you can do 3 heavies a...

    The running joke is "if you can do 3 heavies a week, you are not going heavy enough". So keep that mentality on light day when you are choosing 17% or 25% or whatever. You will recover faster with...
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    Sticky: "Mimic the movement with a sub maximal weight". ...

    "Mimic the movement with a sub maximal weight". Ive had people use a broom handle or plastic pipe for the first warmup set. It really doesnt matter much as long as you are mimicing the movement...
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    Sticky: https://jimwendler.com/blogs/jimwendler-com/101065...

    https://jimwendler.com/blogs/jimwendler-com/101065094-5-3-1-for-a-beginner


    "Assistance work" can be allpro row, upright row, arnold press on non 5/3/1 press days, SLDL on non 5/3/1 deadlift...
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    Sticky: I take it this was test week. If so, on light...

    I take it this was test week. If so, on light day, shoot for 1 set of 10 with the new weight for shoulder press. If you get it you are gold for next cycle, else it was a fail and repeat with the...
  • Poll: If you can be 200lbs at 18% on a beginner...

    If you can be 200lbs at 18% on a beginner program, you better be farking squatting 300s.

    If you are 135lbs and 18%, or 200lbs and 35%, you are going to have a bad time.
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    Sticky: Pendlay is fine if you are are flexible enough to...

    Pendlay is fine if you are are flexible enough to pull from the floor, and working with BW or above weight. Else bent over row will be more efficient at putting meat on you. Normally you start...
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    Sticky: There isnt... But for alts: FLoor press...

    There isnt...

    But for alts:

    FLoor press instead of bench press, unless you really trust yourself to not go below the chest line
    goblet squat instead of back squat
    hammer grip rows to get the...
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    Sticky: They are, after you run the program for a few...

    They are, after you run the program for a few months. We have had rock crawlers start the program rowing 2x what they bench. We have had bench monkeys come with a 180lb working weight, and can...
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    Sticky: The standing bar bell curl "should" allow you to...

    The standing bar bell curl "should" allow you to use the most amount of weight. But the curl is a wild card, i do them on an incline bench supination style for maximum rom(i have tendon issues so...
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    Sticky: I gave you were your hands should be, index...

    I gave you were your hands should be, index fingers no wider than 810mm apart. And if pinkies are closer than say 800mm from each other, it will be considered a narrow grip. So that is your comfort...
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