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    Sticky: Ok, I'm glad I asked. This helps me a lot. ...

    Ok, I'm glad I asked. This helps me a lot.

    Just so I follow... an auto-regulated "pass" is 24 reps in the first 2 sets, and whatever I can get out of the third doesn't count?

    So.. if my three...
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    Sticky: Makes sense.. Thanks for the info. So far I...

    Makes sense.. Thanks for the info.

    So far I think I'm okay.... but if I find myself struggling to progress with Allpro, should I add a recovery day? Right now I'm doing 5 days either...
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    Sticky: I've been doing the auto-regulated version of...

    I've been doing the auto-regulated version of allpro and doing pretty well. Question is that I've recently starting rock climbing and had some questions about balancing lifting and climbing. Mostly...
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    Sticky: So I took some time off to recover from some...

    So I took some time off to recover from some surgery.. and I'm back and fully cleared after being discharged from PT. After doing some really basic machine exercises to start, I'm a few weeks into...
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    Sticky: What about disc herniation?

    What about disc herniation?
  • Upper-body program while recovering from back surgery

    So I'm 2 months post-op from an L5/S1 discectomy, and my PT has cleared me for upper body, "stable back" weight lifting, i.e., the dreaded machines.

    Stats prior to getting sliced open:
    170lbs,...
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    Sticky: I don't stick to 25/50 warmups when moving larger...

    I don't stick to 25/50 warmups when moving larger amounts of weight. just use whatever makes sense from a plate perspective and build up to your working weight. if you normally do 2x25 and 2x45 to...
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    Sticky: Do you have any good video showing full body with...

    Do you have any good video showing full body with 1960s olympic rules press? I've seen the Mark Rippetoe video, and that is torso only on camera.

    I wonder if I'm being too strict and not using...
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    Sticky: That's about where I am now.. Body weight...

    That's about where I am now.. Body weight starting at 155lbs and now 170lbs. 6'. You could say it's been about a year, but I was kinda messing around at the beginning. I got serious in April.
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    Sticky: Nice work. What was your starting weight?...

    Nice work. What was your starting weight? Current weight? Height?
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    Sticky: Yeah.. that's exactly my experience. Good to...

    Yeah.. that's exactly my experience. Good to know I'm normal.
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    Sticky: I've found that as I get into higher working...

    I've found that as I get into higher working weights on the beginner program (2 sets), my first workout after adding 10% is really rough (10-14 reps), but I bounce back quickly.. 1 or 2 workouts and...
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    Sticky: Ok.. I think I can get to 24 reps pretty easily...

    Ok.. I think I can get to 24 reps pretty easily on that progression.. 90s rest between each set. I think I could hit 10/8/6 or something pretty quickly. Just keep on trucking through to the next...
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    Sticky: What's the right progression for 3x8 on auto...

    What's the right progression for 3x8 on auto regulated?

    6/6/6
    7/6/6
    7/7/6
    7/7/7

    or

    6/6/6
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    Sticky: I do a quick, shortened version of Joe D's Limber...

    I do a quick, shortened version of Joe D's Limber 11 right before my workout. I sit all day and have super tight hamstrings and hips, and I used to get a little bit of discomfort on the squat warmup...
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    Sticky: I was able to do 6/6/5 pretty easily at the new...

    I was able to do 6/6/5 pretty easily at the new weight, 175lbs. I probably could have hit the last rep, but my hip tightened up on that 5th rep from leg drive and I didn't want to risk it.

    Seems...
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    Sticky: I'll test this out.. thanks Also, my new...

    I'll test this out.. thanks

    Also, my new weight is 175lbs. I weigh 170. So this is close to the limit of the program, yeah?
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    Sticky: So I've been progressing slow on my bench. ...

    So I've been progressing slow on my bench. Autoregulated doing 13 and 9 reps.. sometimes hitting 14, but not really getting 24 total. I add a third set and crank our 4-6 depending on the day. ...
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    Sticky: I've been doing chins instead of curls almost...

    I've been doing chins instead of curls almost exclusively... but never like this. I just run it on the standard sets/reps along with everything else. Allpro auto-regulated. Currently I'm at BW for...
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    Sticky: Pros/cons of strict OHP in Allpro? I use no body...

    Pros/cons of strict OHP in Allpro? I use no body language in knee or hip. I make progress on OHP.. it's slow.. but progress is made. I could probably rip through a cycle pretty quick if I added a...
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