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Type: Posts; User: nightanole

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    Sticky: If you passed, next week will feel 2.5% easier,...

    If you passed, next week will feel 2.5% easier, and have a lot less volume, vs test week. There is no deload on allpro. If you took a week off, you just stripped off all that lovely fatigue that...
  • Poll: "ive stalled on SS" GET FATTER "im already...

    "ive stalled on SS"

    GET FATTER

    "im already 25%"

    I SAID GET FATTER
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    Sticky: 5-6 year olds are about 1 plate :)

    5-6 year olds are about 1 plate :)
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    Sticky: You have a cardio machine, so i dont know what to...

    You have a cardio machine, so i dont know what to tell you...

    narrow chinups, wide pull ups, tricep and chest dips, master the pistol squat. You can SLDL just about anything, even other people. ...
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    Sticky: Imagine you are 210lbs, and can cut at 4000-4500...

    Imagine you are 210lbs, and can cut at 4000-4500 cals a day. Now try to make a magic diet that is below 1.2g per pound, using whole foods and no protein powder. Its almost impossible. For some...
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    Sticky: Yea we know your are on F5 currently. I will...

    Yea we know your are on F5 currently.

    I will say, lets say you are on 1.2g of protein and .5g of fats.

    Ive been recommending for years to start off with 100g of protein, 100g of fat, and...
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    Sticky: Allpro may want to que in on this, since hes the...

    Allpro may want to que in on this, since hes the old dude still doing 5x5 or 3x5, with no "resets" only deloads.

    Your plan sounds good. And yes its better to just do the allpro workout, in the...
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    Sticky: "no lifting 72 hours before any heavy" even if...

    "no lifting 72 hours before any heavy" even if its the first heavy.

    As far as the 10 rep test, since you have lifting experience, you may want to start with a 12 rep max, with the 12th being a...
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    Sticky: At this point just keep going, fail test day, and...

    At this point just keep going, fail test day, and repeat the weights next cycle. Even if you drop the weight and pass, you will still be using the same weight next cycle. Id only worry bout dropping...
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    Sticky: On Starting strength, when you are juuuuuuuust...

    On Starting strength, when you are juuuuuuuust about to miss a rep and trigger a deload, and are at your limits, and you got 5 reps in on the first set, rest times of 8-10minutes on say deadlifts are...
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    Sticky: Yup keep the weight, worse case you fail this...

    Yup keep the weight, worse case you fail this cycle, best case it was just a bad day and maybe look into sleep/recovery/diet a bit.
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    Sticky: 1) "under eating" is not good. That why most say...

    1) "under eating" is not good. That why most say to not go below 2000 calories, or "performance" will go down. I set the mins at 100g of fats/protein, and 200-300g of carbs based on if you are 5.7...
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    Sticky: 1) to lose a pound of fat, thats like 3500...

    1) to lose a pound of fat, thats like 3500 calories. 750 deficit is 3lbs every 2 weeks. That would be fine, if most of the deficit came from cardio. But 6lbs a month when you are trying for abish...
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    Sticky: repping the bar takes 1 second Repping 135lbs...

    repping the bar takes 1 second
    Repping 135lbs takes 2 seconds
    repping 155lbs takes 3 seconds
    repping 165lbs takes 4 seconds

    There is no point in moving to 155lbs if it slows you way down. You...
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    Sticky: Light day this week do 1 set of 10, if its not a...

    Light day this week do 1 set of 10, if its not a solid set, id drop the weight down to last cycle. If you have to drop the weight, spend this cycle focusing on keeping bar speed high, and rest...
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    Sticky: Should be able to do 1 set of 10 with the new...

    Should be able to do 1 set of 10 with the new weight. The scary part is you should already be able to do 2 sets of 9 with the new weight fairly easy(easier than test day), we just give you a week to...
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    Sticky: You will spend the majority of your lifting...

    You will spend the majority of your lifting career in a surplus. You will spend the majority of allpro in a surplus. The only modifications from the bulk or cut is mainly cardio, most people dont...
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    Sticky: The pros and cons cancel each other out. If you...

    The pros and cons cancel each other out. If you have really long arms, you might want to rig up a ridgid pad on the floor so you raise your chest to within an inch of the bar.
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    Sticky: When the working weight is around the bar, i have...

    When the working weight is around the bar, i have folks warmup with a broom handle or plastic pipe for the first warmup set. You could do 2 sets of this. "mimic the movement with a sub maximal...
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    Sticky: Make it easy 10 reps for warmup sets all cycle...

    Make it easy

    10 reps for warmup sets all cycle

    use the bar for the first warmup set

    For the second warmup set, use the same weight all month. The same weight on heavy medium and light. It...
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