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Type: Posts; User: nightanole

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    Sticky: No rules, you might get 14-15 the first set, and...

    No rules, you might get 14-15 the first set, and only 10 the second set, when you "pass".

    And yes its still "hypertrophy work". A strength program would be 90-120 minutes and have multiple...
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    Sticky: If you keep reading, it says your rep totals will...

    If you keep reading, it says your rep totals will drop during the week as the fatigue builds up. So yes if you can do 3 heavies a week with the same rep totals, you are short setting or not going...
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    Sticky: light day try 110% for 1 set of ten for OHP, if...

    light day try 110% for 1 set of ten for OHP, if you pass you are gold, else repeat the weight.

    Self regulated can be just about any time. The link to self regulated has my min recommendations. ...
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    Sticky: Sounds like your best bet is still this program. ...

    Sounds like your best bet is still this program. I have a list of programs after you hit body weight bench etc, in the FAQ.
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    Sticky: The warmups are just for the first 3 exercises. ...

    The warmups are just for the first 3 exercises. They are pretty generic just to keep the n00b from spending 20min warming up and 40min working out. 2 sets of 10, every workout, with the same...
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    Sticky: If you can not do a test day within 10 days of...

    If you can not do a test day within 10 days of your last heavy, technically you should reset to 9 rep week. You could try it on day 11-12 but it better be a dam easy pass.
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    Sticky: You have to test matching lifts on the same day ...

    You have to test matching lifts on the same day

    row/curl same day

    bench/ohp same day

    squat/sldl same day
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    Sticky: Yup. And allow ample time to have your glycogen...

    Yup. And allow ample time to have your glycogen stores restored.
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    Sticky: Alternating 1 handed hangs from the chinup bar,...

    Alternating 1 handed hangs from the chinup bar, till you can hold for even 2 seconds, at the end of each workout.

    Also "wraps" work without cheating. Just dont use them in the squat/bench with...
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    Sticky: Id do a 2.5-5k jog about 4 hours before the...

    Id do a 2.5-5k jog about 4 hours before the workout. Else you can delay it up to 2 days, and do it on your medium day.
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    Sticky: Each line is a program either : 5/3/1 BBB ...

    Each line is a program
    either :
    5/3/1 BBB

    greyskull LP

    Or

    the allpro intermediate rotation
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    Sticky: Its still covered. "slow bulking till bmi 25(to...

    Its still covered. "slow bulking till bmi 25(to reach graduation lifting stats), followed by a 1-2 cycle cut."

    For you it will be slightly different.

    Odds are you will hit the body weight...
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    Sticky: The upright row should be done with a wide enough...

    The upright row should be done with a wide enough grip that your elbows naturally end at the shoulder level, we dont want to do the elbows to ears version that floss your rotator cuff with your...
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    Sticky: OP has a list of intermediate routines to look at...

    OP has a list of intermediate routines to look at after allpro, include the allpro intermediate rotation program.
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    Sticky: Squat: 120 lbs. to 160 lbs. Bench Press: 100 to...

    Squat: 120 lbs. to 160 lbs.
    Bench Press: 100 to 130
    Bent Row: 70 to 110
    Overhead Press: 60 to 75
    SLDL: 120 to 170
    Upright Row: 50 to 85
    Calf Raises: 130 to 200

    174 in March 2021. Body fat %...
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    Sticky: It seems you are talking about 2 different...

    It seems you are talking about 2 different things. If you have been running allpro for a year the above questions should have been answered a year ago or you could not have ran the program...
    ...
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    Sticky: If you just sat on your arse and ate your way...

    If you just sat on your arse and ate your
    way to 8kg, at least 2kg of it would be muscle. aka 25 percent
    If your gods gift to bulking, 6 kg of it would be muscle. aka 75 percent

    Most people...
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    Sticky: The goals of the program are actually pretty low...

    The goals of the program are actually pretty low compared to bigger routines that are football based (starting strength 5/3/1 even greyskull LP). Some do have grand delusions of getting to bmi 25 or...
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    Sticky: Try it and see. You should be able to "play...

    Try it and see. You should be able to "play sports". Else do the heavy bag work directly after the workout.
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    Sticky: Yes. You can do it first, or after squats like...

    Yes. You can do it first, or after squats like normal. You are not doing the peaking program AND standard bench.
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