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    Sticky: Correct

    Correct
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    Sticky: The more you struggle with allpro, the closer to...

    The more you struggle with allpro, the closer to the allpro workout you should climb. You can pretty much go nuts after the workout and still recover for the next workout.

    Other wise you could...
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    Sticky: No clue on warmups But as far as recovery, if...

    No clue on warmups But as far as recovery, if you want rock climbing to affect you the least, do it as close to the end of the workout as possible. But this will affect your rock climbing...
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    Sticky: Curls should have been reduced a bit. I thought...

    Curls should have been reduced a bit. I thought i had you doing heavy medium light 16-24 adding 2 reps a week, aka 2x allpro. So you should have started with your 18-20 rep max. The reason for...
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    Sticky: Id give a slight decline a shot. It should allow...

    Id give a slight decline a shot. It should allow you to use more weight (5-15%) which should promote more growth.

    Going wide or narrow really isnt going to help. The wider you go, the more you...
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    Sticky: Two things. 1) You can not reverse grip bench...

    Two things.

    1) You can not reverse grip bench out of a power rack, i dont care if its even the bar. One slip and you are eating the bar or having it land on your throat. It is a very strong...
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    Sticky: You can swap flat for slight decline (15-25...

    You can swap flat for slight decline (15-25 degrees, not the full 45) since you are doing OHP as well. If you are not planing on competing or anything, you can even completely swap it for weighted...
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    Sticky: "Or better to stick with 16-24 and reduce the...

    "Or better to stick with 16-24 and reduce the weight by 10% for medium/light to have the same reps?"

    Id do that, and remember you are trying to add 2 reps a week. Smaller muscles seem to like...
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    Sticky: Auto regulated would be 5x a week 100% every...

    Auto regulated would be 5x a week 100% every time. Daily rep totals will drop naturally as the week progresses and your fatigue builds up.

    vanilla can not be ran 5 days a week, to complete the...
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    Sticky: I do not understand the question. you are...

    I do not understand the question.

    you are doing couch to 5k. But you should be walking/jogging 30k per week.

    and i have no clue what you are talking about after that. If you are asking if you...
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    Sticky: Nope, just now that you can really stress...

    Nope, just now that you can really stress yourself, you need a bit more rest between sets. You will not be going much heavier, if at all, vs the 8-12.
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    Sticky: warmup warmup workset workset workset For...

    warmup
    warmup
    workset
    workset
    workset

    For "the big 3" which on allpro is squat/bench/row
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    Sticky: "novice" is 4-8 reps 3 sets (so still 24 reps...

    "novice" is 4-8 reps 3 sets (so still 24 reps total) for bench/row/squat, the rest are still 8-12. if you want to go heavy on accessories, god speed to your connective tissue, since allpro does not...
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    Sticky: "novice" is 4-8 reps 3 sets (so still 24 reps...

    "novice" is 4-8 reps 3 sets (so still 24 reps total) for bench/row/squat, the rest are still 8-12.
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    Sticky: These are the ratios SLDL should be less than...

    These are the ratios

    SLDL should be less than squat

    Row should be +-20 percent of bench(you can be a rock/utility pole climber nd row 220 and only bench 190, and still be inspec)
    bench should...
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    Sticky: You try for 11 reps next week, and 12 reps the...

    You try for 11 reps next week, and 12 reps the following week. Its OK to fail reps, but it is a process indicator, but no alterations are needed. But under eating to the point that you fail on 10...
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    Sticky: The "false negative" test for OHP on friday is 1...

    The "false negative" test for OHP on friday is 1 set of 10, not two. So yes if you get 10 reps at 110%, you can use that working weight next cycle, else if you get 9 repeat with this cycles weight....
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    Sticky: I call it "auto regulated". But you shouldnt be...

    I call it "auto regulated". But you shouldnt be doing it for more than 3 sets. Remember on that variant the goal is to get 24 reps over 2-3 sets. So that could end up being 14/10 or 10/8/6. And...
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    Sticky: Row just needs to be +- 20 percent of the bench....

    Row just needs to be +- 20 percent of the bench.

    OHP should be 60-75 percent of bench.

    Only bench/squat/row can be swapped to 4-8 sets of 3.

    Since OHP was a maybe, on light day do 1 set of...
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    Sticky: OOOOOOOOh you are going to hate this program. ...

    OOOOOOOOh you are going to hate this program. Heavy day is so hard that you cant recover before medium day. Medium day is requires more effort than heavy day, because you are not recovered, and...
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