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11-13-2020, 05:53 AM #31
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11-13-2020, 06:45 AM #32
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11-14-2020, 10:06 AM #33
Hey Night, I have one more question on the SLDL. I know that slightly pointing out the toes allows for further glute activation, but I wanted your input on how necessary this is/beneficial. For some reason, I can't get it to not hurt my right knee when my toes are slightly pointed out, however, when toes are straight forward it seems to not bother my knee. Is this modification of toes straight forward fine?
Last edited by neuralfusion011; 11-14-2020 at 10:14 AM.
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11-14-2020, 10:46 AM #34
The point of the SLDL on this program is to work out the hams and reenforce the lower back. So toes forward is fine. Hell toes forward is fine in the squat too, if you have the mobility to get below parallel. Some professional lifters compete with toes forward narrow stance, because they naturally run out of ROM just below parallel.
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11-14-2020, 11:08 AM #35
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11-14-2020, 02:20 PM #36
2021 goal 1,000 lb club
Hi I love this program. I'm on my 10th cycle. Doing the 3x8 program. I've achieved my strength goals for 2020, and next year's gosh I think will be to get into 1,000 pound club (squat + deadlift + bench total)
My question is do you have suggestions for how to modify program if needed at all to prep for that?
Week 4 heavy was yesterday, completed all reps. 3x7 for all except 2x14 calf raises. * Next to ones I think I'll pass next week.
Squat 205
Bench 190
Row 187.5
*Press 107.5
*SLD 210
*Upright row 95
*Calf raise 225
6'1" 190lbs,39.5
Best guess for my target weights would be
Squat 335
DL 390
Bench 275
Thanks
Dan
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11-14-2020, 04:43 PM #37
https://muscleandbrawn.com/bodybuild...tural-lifters/
You are shooting for "very strong".
In order for allpro to get you there, you would have to run auto regulated 4 times a week (or at least every 48 hours so 7 times every 2 weeks).
3 sessions a week will be dedicated to ed coan's 12 week peaking program, once for each lift.
So monday would be auto regulated for everything but bench
tues would be auto regulated for everything but squat
weds off
thursday would be auto regulated for everything
friday would be auto regulated for everything but traditional deadlift.
Other than that, a correctly programmed/volumed greyskull LP can get a college lifter to a 5 plate deadlift by the end of is college sophomore year if he was in the 4/3/2/1 plate club when he graduated.
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11-15-2020, 01:00 AM #38
Do you have any advice on creatine for this program? I’ve always taken it daily in about 4g doses. Never loaded as it gives me stomach issues. Should I cycle off creatine to have a break on the deload week? Or can you continue taking it if you haven’t gone through a loading stage. Info seems conflicting
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11-15-2020, 04:41 AM #39
"If a substance did anything, it would either be mandatory, or banned, in college sports".
It doesnt do anything once your muscles are properly trained. It does boost reps a bit for the first few weeks/months, but after that you can stop taking it. Modern folk just take a fixed amount per day. There is no "blast and cruise" or "loading and deloading". Whoever is trying to sell you the stuff is just taking pages off of real enhancements and applying it to creatine.
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11-15-2020, 05:19 AM #40
From the previous thread:
Q16: So I have managed to complete all reps for all exercises on all workouts, except for the overhead press... I only managed to get 11 reps on the second work-set of week 5 heavy day for those... can I bump the weight up anyway for the next cycle? I mean come on, I only missed one rep... pretty please?
A: You can already see by the sarcastic way the question above was phrased that the answer is going to be "no" you can only increase the weight for the next cycle by 10% if you manage to complete 12 reps for each work-set on heavy day of week 5. Not a single rep more, and not a single rep less. If you failed even a single rep, you will need to repeat the weight for that failed exercise for the duration of the entire next cycle (5 week period). This is a safe-guard designed to make sure you do not keep infinitely stalling on the same exercise and to give the involved muscles enough time to rest and recover for some more banging.
So I failed test day for bench today (end of cycle 3). Do I repeat cycle 3 in cycle 4 basically - for bench only of course?
Thanks"Get up, and don't ever give up".
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11-15-2020, 05:22 AM #41
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11-15-2020, 05:39 AM #42
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11-15-2020, 06:00 AM #43
If anyone is interested this is a comparison photo from begining of cycle 1 to today the end of cycle one. My weight maintained at 75kg, so I’ll bump my calories up 200
https://pasteboard.co/JAtUGS8.jpg
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11-15-2020, 06:04 AM #44
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11-15-2020, 06:06 AM #45
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11-15-2020, 06:14 AM #46
Good tip. I’ll be posted if I find out one day hour some fat dude In a chair and I take everything you say as gospel 😂. Here’s a side view. I need better photos
https://pasteboard.co/JAu0FNZ.jpg
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11-15-2020, 06:16 AM #47
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11-15-2020, 06:21 AM #48
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11-15-2020, 06:26 AM #49
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11-15-2020, 06:28 AM #50
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11-15-2020, 06:46 AM #51
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11-15-2020, 06:48 AM #52
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11-15-2020, 06:59 AM #53
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11-15-2020, 07:01 AM #54
vitals.jpg
Still doing 155 for 10 squats
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11-15-2020, 07:04 AM #55
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11-15-2020, 08:33 AM #56
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11-15-2020, 11:17 AM #57
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11-15-2020, 11:53 AM #58
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11-15-2020, 11:56 AM #59
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11-15-2020, 12:01 PM #60
Yes. On test day, any lift you get all 12 reps on both sets, you bump at least 10% next cycle. If you fail to get in 12 reps, you repeat next cycle with the same working weight.
Q16: So I have managed to complete all reps for all exercises on all workouts, except for the overhead press... I only managed to get 11 reps on the second work-set of week 5 heavy day for those... can I bump the weight up anyway for the next cycle? I mean come on, I only missed one rep... pretty please?
A: You can already see by the sarcastic way the question above was phrased that the answer is going to be "no" you can only increase the weight for the next cycle by 10% if you manage to complete 12 reps for each work-set on heavy day of week 5. Not a single rep more, and not a single rep less. If you failed even a single rep, you will need to repeat the weight for that failed exercise for the duration of the entire next cycle (5 week period). This is a safe-guard designed to make sure you do not keep infinitely stalling on the same exercise and to give the involved muscles enough time to rest and recover for some more banging.
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