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  1. #6361
    Registered User ahmedhappy312's Avatar
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    Originally Posted by nightanole View Post
    Any movement that moves the elbow forward or up, will use a delt(front rear side etc).

    The OHP and arnold press can be swapped, one isnt better than the other in terms of building muscle. if you want to split hairs, the OHP will build more chest/inner shoulder, and the arnold press will build more arm/outer shoulder. But improving on one will improve the other.
    Perfect, Thanks for pointing out these valuable information.
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  2. #6362
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    Quick question nightanole when you do a deload , you drop your weight 50% and slowly build up from there again ? Sry if it's a stupid question but i got a nerve pinched in my neck which resulted in having no power in my right side with pain from my T6 vertabrae over scapula into delts down to triceps and my bench dropped from 57kg to battling my ass of to lift 15kg , and chiro recommended that i drop weight drastically and go through motion and not over stress it . Frustrating to say the least if you loose all power on one side .
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  3. #6363
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    Originally Posted by Time-Man View Post
    Quick question nightanole when you do a deload , you drop your weight 50% and slowly build up from there again ? Sry if it's a stupid question but i got a nerve pinched in my neck which resulted in having no power in my right side with pain from my T6 vertabrae over scapula into delts down to triceps and my bench dropped from 57kg to battling my ass of to lift 15kg , and chiro recommended that i drop weight drastically and go through motion and not over stress it . Frustrating to say the least if you loose all power on one side .
    A deload is 50% of working weight for a week. Then you go back to your normal weights.

    A reset is dropping the weight, and then working your way back up using the standard progression pattern.

    If the Doc says do unloaded reps, do unloaded reps. That term is "heal in motion" but its normally for muscle pulls only, but i guess it could be applied to any injury other than connective tissue that you are not allowed to stretch till its healed.

    The other thing you can do is change your angle. You dont have do do flat bench, it can be incline or decline, or even dips.
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  4. #6364
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    Originally Posted by nightanole View Post
    Its not that we have learned much, other than the routine has such high volume that its recommended to only have warm-up sets for the first 3 lifts.

    Allpro went with a little marketing/demographic change.

    1995-2005 just about every program produced was meant for underweight teens, and most "marketed" programs are still that. "gain 20lbs of solid muscle in 180 days mahahahahaahhaa squats-n-milk!!!!"

    Allpro went with the lean gains approach. We are assuming the person starting the program is overweight to begin with. The program is designed to be ran while lean. Based on that, "most" of the time the lifter does not need to gain weight, and may even end up lighter than they started.

    Ending stats for allpro are:
    BMI of 24@13% bf
    10 reps of bw bench
    10 reps of 1.25-1.5x bw squats
    This should take 6-9 cycles under ideal conditions.

    If you are underweight and dont know how to feed yourself, you are going to have a bad time just trying to "get strong as possible" at bmi 20-21.
    Like wise you have the folks that think dropping weight is bad, and then spend cycle upon cycle at the same weight, and also dont really get anywhere. They ate just enough to maintain weight, but not enough to improve performance.


    So i will tell you like i tell everyone else, try to get to bmi 23 at a quick pace while getting good at the lifts. Then slow bulk to bmi 25, and finish off a cycle or 2 cutting back down to bmi 24.

    You would have to be gods gift to lifting if you can get to a bmi of 25@13% with just a year of lifting. You would have to push down tree or carry cinder blocks up up ramps for a living in order to hit those numbers the first year.

    http://muscleandbrawn.com/strong-str...tural-lifters/

    Here is another nice bench mark.

    "strong" is the end of the n00b phase. Its when the 190-210lb lifter hits that magic 1/2/3/4 plate metric. This takes 6-12 months. The allpro working weight is 60-65% of your 1 rep max.

    5.7 24.3 bmi is 155lbs
    So figure you are 144lb squat and 112lb bench.
    If you plug that into a compound interest calc, you end up with "strong" at around 9 cycles if you pass test day every time on the big 3, and gain 25lbs and then strip 5lbs of baby fat.
    Should I run AllPros with my stats, then? I seem too fat and too strong for the ending stats you quoted above.

    BMI 25 @ 18ish% bf
    12 reps of bw bench
    13 reps of 1.25x bw squats
    8 reps of 1.5x bw squats
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  5. #6365
    Registered User nightanole's Avatar
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    Originally Posted by Pur3p3r50n View Post
    Should I run AllPros with my stats, then? I seem too fat and too strong for the ending stats you quoted above.

    BMI 25 @ 18ish% bf
    12 reps of bw bench
    13 reps of 1.25x bw squats
    8 reps of 1.5x bw squats

    Yea.... You basically have the ending stats of most 1 year 5x5 or 3x5 foot ball programs.

    And honestly I cant really recommend a lifter start a program i know is only going to be good for about 90 days.

    So you have a few choices:
    Run the program for 3 cycles with the express purpose of cutting to 13% while maintaining your current maxes

    Run "auto regulated" with 2 full body compounds as accessories(this could be 2 sets of a squat variant, 1 set of standing pushes, and 1 set of standing pulls):
    https://forum.bodybuilding.com/showt...post1376160513

    Other than that, straight weight with fixed rest time is no longer your wheel house. You are going to need something like madcow or 5/3/1 or greyskull LP, in order to continue increasing your maxes while staying within your recovery zone. Intermediate lifters cant do 5x5 with straight weight, the first set is too light and the last set is too taxing on the CNS.
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  6. #6366
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    Originally Posted by nightanole View Post
    Yea.... You basically have the ending stats of most 1 year 5x5 or 3x5 foot ball programs.

    And honestly I cant really recommend a lifter start a program i know is only going to be good for about 90 days.

    So you have a few choices:
    Run the program for 3 cycles with the express purpose of cutting to 13% while maintaining your current maxes

    Run "auto regulated" with 2 full body compounds as accessories(this could be 2 sets of a squat variant, 1 set of standing pushes, and 1 set of standing pulls):
    https://forum.bodybuilding.com/showt...post1376160513

    Other than that, straight weight with fixed rest time is no longer your wheel house. You are going to need something like madcow or 5/3/1 or greyskull LP, in order to continue increasing your maxes while staying within your recovery zone. Intermediate lifters cant do 5x5 with straight weight, the first set is too light and the last set is too taxing on the CNS.
    This reply aligns completely with my goals. I want to cut back down to low teens while maintaining strength. Seems like this is the program for me. I want to cut for almost exactly three cycles anyway. Seems too good to be true. Would you modify the workout at all if this is my plan? If not, I'll jump right in Monday. I've been working with sets of 5, so I'll probably check my 10rms Friday.

    What diet would you recommend? I'm 150 cutting to mid-130s? 5'4", 30 years.

    My maintenance is around 2400-2500. I planned on 2000 cals, 135-150 g pro, 50+ g fat + 3 g fish, 7+ g sol fiber, 21+ g insol fiber.
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  7. #6367
    Registered User nightanole's Avatar
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    Originally Posted by Pur3p3r50n View Post
    This reply aligns completely with my goals. I want to cut back down to low teens while maintaining strength. Seems like this is the program for me. I want to cut for almost exactly three cycles anyway. Seems too good to be true. Would you modify the workout at all if this is my plan? If not, I'll jump right in Monday. I've been working with sets of 5, so I'll probably check my 10rms Friday.

    What diet would you recommend? I'm 150 cutting to mid-130s? 5'4", 30 years.

    My maintenance is around 2400-2500. I planned on 2000 cals, 135-150 g pro, 50+ g fat + 3 g fish, 7+ g sol fiber, 21+ g insol fiber.

    Recommended starting diet is 100g of fats/protein and 200-300g of carbs. You can go above those, just not below. You can go below 100g of fats if you know how to feed yourself 100g is worst case scenario for the bros that live off chicken/broc****/rice and have a shot of olive/coconut oil.

    And again the only modification would be to add some extra compound volume at the end of the session. How much is up to you, but too little volume will cause regression and typically you will need 25-50% more weekly volume at the intermediate phase vs a n00b program. This is to continue progression however, so how much more volume you need to maintain is unknown.


    So your goal for the next 3 cycles is to adjust your diet and additional compounds so that you never miss reps till after week 3 (10 rep week). If you can achieve that you will have little to none muscle mass loss during the cut.
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  8. #6368
    Registered User ahmedhappy312's Avatar
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    Hello Night,

    I know you have mentioned this many times concerning diets but everyone is different and I am in a dilemma here.
    I am 176cm and weight of 79-80KG so that gives a BMI of 25.5, my TDEE according to my Fitbit (during off days) is around 2700-2800 so I am eating around 2200K (100-130 Protein - below 100g Fat and 200-300g carbs) also I am running Intermittent fasting (16 hours fasting everyday) and I have been very consistant about it for more than a month now.

    Now my lifts are progressing (apart from Neck pain I am dealing with now) but I DO NOT SEE ANY PROGRESS LOOKING AT MY BODY and my weight is stable for a long time now at exact same numbers (I agree that compustion can differ and I am yet to have my inbody test in a couple of weeks)

    I train 3 days/week with 2 days of them doing 45 mins on Spinning after the workout as LISS

    I am extremely disappointed now seeing no results, and I see that layer of fat on belly and chest are not going anywhere

    I am on allPro for a year now (started with classic and now regulated and even I don't have great numbers )

    Squat 120LB // BP 95LB // BOR 83LB // SLDL 148LB // Arnold Press 14KG DB // Incline Curl 14KG // Skull 12KG DB

    What is the problem? what I am doing wrong in here? really my enthusiasm started to fade
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  9. #6369
    Registered User nightanole's Avatar
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    Originally Posted by ahmedhappy312 View Post
    Hello Night,

    I know you have mentioned this many times concerning diets but everyone is different and I am in a dilemma here.
    I am 176cm and weight of 79-80KG so that gives a BMI of 25.5, my TDEE according to my Fitbit (during off days) is around 2700-2800 so I am eating around 2200K (100-130 Protein - below 100g Fat and 200-300g carbs) also I am running Intermittent fasting (16 hours fasting everyday) and I have been very consistant about it for more than a month now.

    Now my lifts are progressing (apart from Neck pain I am dealing with now) but I DO NOT SEE ANY PROGRESS LOOKING AT MY BODY and my weight is stable for a long time now at exact same numbers (I agree that compustion can differ and I am yet to have my inbody test in a couple of weeks)

    I train 3 days/week with 2 days of them doing 45 mins on Spinning after the workout as LISS

    I am extremely disappointed now seeing no results, and I see that layer of fat on belly and chest are not going anywhere

    I am on allPro for a year now (started with classic and now regulated and even I don't have great numbers )

    Squat 120LB // BP 95LB // BOR 83LB // SLDL 148LB // Arnold Press 14KG DB // Incline Curl 14KG // Skull 12KG DB

    What is the problem? what I am doing wrong in here? really my enthusiasm started to fade

    Those are extremely low numbers for 9 cycles...

    80kg bw and 54.5kg for 10 squat and a 43kg for 10 bench...

    None of this makes any sense. Are you telling me that you had 150 bench sessions in the last year, and started with the bar, and only added like 20kg to it????

    Even if you just started with the 20kg bar, and only did 10% bumps, you should be at 50kg.


    Anyway ya with a bmi of 25.5, and those lifting numbers, you will look like an average person. Till you are benching body weight for 10, you will not have an above average shoulder/arm/chest. And as a natty, you will not change much from the front, but become noticeably thicker from side shots (you are not going to get even 10% wider unless you have the side delts of the gods, but you can get 50% thicker from the side). And even if you add 10lbs to your frame, with a 18-20% bf number, you will not get any more definition, just your meat tubes will be thicker.


    If you want to notice changes, or get those dramatic before and after pics you see, most of the time all they did was start in the high 20's of bmi, and dropped down to 11-12% and had real good above lighting. They put on very little muscle mass. There workout maintained all the muscle mass that they naturally made by just being fat. Its impossible to not gain 3-4lbs of fat and not gain at least 1lb of muscle, and thats just siting on the couch eating and not working out. So you see these people that are 50-75lbs overweight, well they also already have there 15-20lbs of n00b gains, they just have to maintain it while dropping the fat.
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  10. #6370
    Registered User ahmedhappy312's Avatar
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    Originally Posted by nightanole View Post
    Those are extremely low numbers for 9 cycles...

    80kg bw and 54.5kg for 10 squat and a 43kg for 10 bench...

    None of this makes any sense. Are you telling me that you had 150 bench sessions in the last year, and started with the bar, and only added like 20kg to it????

    Even if you just started with the 20kg bar, and only did 10% bumps, you should be at 50kg.


    Anyway ya with a bmi of 25.5, and those lifting numbers, you will look like an average person. Till you are benching body weight for 10, you will not have an above average shoulder/arm/chest. And as a natty, you will not change much from the front, but become noticeably thicker from side shots (you are not going to get even 10% wider unless you have the side delts of the gods, but you can get 50% thicker from the side). And even if you add 10lbs to your frame, with a 18-20% bf number, you will not get any more definition, just your meat tubes will be thicker.


    If you want to notice changes, or get those dramatic before and after pics you see, most of the time all they did was start in the high 20's of bmi, and dropped down to 11-12% and had real good above lighting. They put on very little muscle mass. There workout maintained all the muscle mass that they naturally made by just being fat. Its impossible to not gain 3-4lbs of fat and not gain at least 1lb of muscle, and thats just siting on the couch eating and not working out. So you see these people that are 50-75lbs overweight, well they also already have there 15-20lbs of n00b gains, they just have to maintain it while dropping the fat.
    You are right I started bench at bar weight, now it is even more depressing.

    Actually my bench should be at 100 Lb but it felt for 3 session very hard so I though I was fatigued and took 1 week dload, when I returned I got my neck pain so I was going easy and decided to keep it at 95 LB (still hard considering my today's session)


    Now I have a problem and I am considering one of these option:

    - Bump every lift 10% and keep an eye for slow rep even if it hits me at 4 or 5 rep within a working set?
    - Retest my 1repmax again and work at 70-75% as I did early before starting regulated?
    - Keep doing what I am doing for my lifts and diet and hope things would change (been there done that but not satisfied?

    See I am at my 35, never trained in my life, started at home since 2-3 years, struggled with form and several routines before allpro, watched many videos, read many articals, so I need to know what is wrong? is that my end of the road and I should be happy with my 11-12KG loss or there is more in it.

    I don't care about before and after, I don't have ones of myself and I don't look to other guys and want what they got, I just need to have an achievement for myself at my age, look to my body and say that I have achieved this
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  11. #6371
    Registered User nightanole's Avatar
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    Originally Posted by ahmedhappy312 View Post
    You are right I started bench at bar weight, now it is even more depressing.

    Actually my bench should be at 100 Lb but it felt for 3 session very hard so I though I was fatigued and took 1 week dload, when I returned I got my neck pain so I was going easy and decided to keep it at 95 LB (still hard considering my today's session)


    Now I have a problem and I am considering one of these option:

    - Bump every lift 10% and keep an eye for slow rep even if it hits me at 4 or 5 rep within a working set?
    - Retest my 1repmax again and work at 70-75% as I did early before starting regulated?
    - Keep doing what I am doing for my lifts and diet and hope things would change (been there done that but not satisfied?

    See I am at my 35, never trained in my life, started at home since 2-3 years, struggled with form and several routines before allpro, watched many videos, read many articals, so I need to know what is wrong? is that my end of the road and I should be happy with my 11-12KG loss or there is more in it.

    I don't care about before and after, I don't have ones of myself and I don't look to other guys and want what they got, I just need to have an achievement for myself at my age, look to my body and say that I have achieved this

    Honestly i think you should switch to forced progression program like greyskull LP or even 5/3/1. Since at least greyskull is very flexible, you could use most if not all of the allpro lifts and just use the greyskull pattern.

    So if we reroll greyskull into an AB pattern (so that week one is aba and week 2 is bab, for balance) we get:

    A:
    Bench
    squat
    Row
    Incline Curl
    land mine jammers (either single or 2 handed)

    B:
    OHP or arnold press
    SLDL
    upright row or skull
    Some other type of row you can progress on such as kroc rows
    farmer carries (enough weight to only be able to carry 30m-50m, 3 sets)

    Since your upper/lower working weights are similar, i would keep progression at 1kg/2.5lb bumps for both. And yes odds are you will need to make some DIY chain hoop weights or something similar. Some have luck finding really cheap 1.25lb/.5kg washers with 2" holes for example.

    I would reset with the bar, stop the AMRAP session at 15 reps, and do double progression (2kg/5lb) every time you hit at least 10 reps on the AMRAP set. This will give you a several week deload, and help you get into the groove faster.

    Finally i would set rest time at 3min. This will some what regulate you, its long enough that you wont be rushing sets, and its short enough that you wont end up with a too heavy of working weight.
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    Registered User ahmedhappy312's Avatar
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    Originally Posted by nightanole View Post
    Honestly i think you should switch to forced progression program like greyskull LP or even 5/3/1. Since at least greyskull is very flexible, you could use most if not all of the allpro lifts and just use the greyskull pattern.

    So if we reroll greyskull into an AB pattern (so that week one is aba and week 2 is bab, for balance) we get:

    A:
    Bench
    squat
    Row
    Incline Curl
    land mine jammers (either single or 2 handed)

    B:
    OHP or arnold press
    SLDL
    upright row or skull
    Some other type of row you can progress on such as kroc rows
    farmer carries (enough weight to only be able to carry 30m-50m, 3 sets)

    Since your upper/lower working weights are similar, i would keep progression at 1kg/2.5lb bumps for both. And yes odds are you will need to make some DIY chain hoop weights or something similar. Some have luck finding really cheap 1.25lb/.5kg washers with 2" holes for example.

    I would reset with the bar, stop the AMRAP session at 15 reps, and do double progression (2kg/5lb) every time you hit at least 10 reps on the AMRAP set. This will give you a several week deload, and help you get into the groove faster.

    Finally i would set rest time at 3min. This will some what regulate you, its long enough that you wont be rushing sets, and its short enough that you wont end up with a too heavy of working weight.
    Ok that would require a lot of planning, so I have these questions:

    - Starting weights for each lift?
    - Greyskull is 2sets * 5 reps and 1 set AMRAP, correct?
    - I am confused 2.5LB or 5 LB progression, at 15 reps or at 10 reps AMRAP ?
    - I am taining at a gym, so lowest plate is 2.5LB, not able to find washer as I am not in my origin country these months, will that do?
    - If I can swap land mine jammers (need to youtube is anyway) and farmer carries, with what?
    - incline curl/skull/kroc row, number of sets and reps?
    - What is meant by "I would reset with the bar" ?
    - Should I keep eating at a deficit or maintenance or surplus?
    Last edited by ahmedhappy312; 11-10-2018 at 06:08 PM.
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  13. #6373
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    I have a quick question. I just finished a cycle, and have started a new one. Just finished my 8 rep week. However, I'll be away on holiday for 2 weeks and won't have access to exercise equipment. What should I do once I return? Should I repeat my 8 rep week again using the same weights and continue as per the program? Or will I need to check my 10RM for all the exercises again? Thank you.
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    Visuals certainly help! Thanks so much for sharing.
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    Originally Posted by ahmedhappy312 View Post
    Ok that would require a lot of planning, so I have these questions:

    - Starting weights for each lift?
    - Greyskull is 2sets * 5 reps and 1 set AMRAP, correct?
    - I am confused 2.5LB or 5 LB progression, at 15 reps or at 10 reps AMRAP ?
    - I am taining at a gym, so lowest plate is 2.5LB, not able to find washer as I am not in my origin country these months, will that do?
    - If I can swap land mine jammers (need to youtube is anyway) and farmer carries, with what?
    - incline curl/skull/kroc row, number of sets and reps?
    - What is meant by "I would reset with the bar" ?
    - Should I keep eating at a deficit or maintenance or surplus?
    1) the bar or the bar dumb bell handle
    2) correct
    3) If you hit at least 5 reps, 2.5lbs, if you hit at least 10 reps, 5lbs, stop the sets at 15 reps no matter what
    4) i would make some chain hoop weights from the hardware store. Else you are stuck with 5lb progression. You can also buy fractional plates, but they are a bit expensive
    5) everything is greyskull rep pattern unless noted otherwise such as the farmer carries
    6) reset starting weights back down to the bar, or aleast half your working weight.
    7) deficit (either with food reduction or increasing cardio) till 13% bf.
    8) start taking pictures fro the sides
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    Originally Posted by dioprem View Post
    I have a quick question. I just finished a cycle, and have started a new one. Just finished my 8 rep week. However, I'll be away on holiday for 2 weeks and won't have access to exercise equipment. What should I do once I return? Should I repeat my 8 rep week again using the same weights and continue as per the program? Or will I need to check my 10RM for all the exercises again? Thank you.
    if 8 rep week was easy, start back in 2 weeks at 9 rep week, which is the start of the ramp, 8 rep week is the mini deload.
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    Originally Posted by nightanole View Post
    1) the bar or the bar dumb bell handle
    2) correct
    3) If you hit at least 5 reps, 2.5lbs, if you hit at least 10 reps, 5lbs, stop the sets at 15 reps no matter what
    4) i would make some chain hoop weights from the hardware store. Else you are stuck with 5lb progression. You can also buy fractional plates, but they are a bit expensive
    5) everything is greyskull rep pattern unless noted otherwise such as the farmer carries
    6) reset starting weights back down to the bar, or aleast half your working weight.
    7) deficit (either with food reduction or increasing cardio) till 13% bf.
    8) start taking pictures fro the sides
    ok I will do a draft for my weights but I still have these questions:

    - Warm-up sets/Reps scheme?
    - Deadlift as per GSLP is 1 day/week and Squat 2 days/Week, keep that way or alternate as bench/press?
    - Farmer carries are fine with Kettlebells, right? Idea is distance 30m-50m
    - What land mine jammers for and what to replace them if I don't have handle @ gym?
    - Why Should I drop all my current weight and start at 50%, I just need to know the science behind this?

    Thanks alot
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    Registered User nightanole's Avatar
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    Originally Posted by ahmedhappy312 View Post
    ok I will do a draft for my weights but I still have these questions:

    - Warm-up sets/Reps scheme?
    - Deadlift as per GSLP is 1 day/week and Squat 2 days/Week, keep that way or alternate as bench/press?
    - Farmer carries are fine with Kettlebells, right? Idea is distance 30m-50m
    - What land mine jammers for and what to replace them if I don't have handle @ gym?
    - Why Should I drop all my current weight and start at 50%, I just need to know the science behind this?

    Thanks alot
    1) warmups will need to be sets of 5, but i have no clue on how to get you to do 50-75% of your working weight, but 1 set of unloaded and 1 set of 50-75% should be good.
    2) You will not be doing deadlifts, you will be doing SLDL. I posted your pattern, ABA and BAB, you will not be doing the stock 2 session of squats per week etc like normal greyskull
    3) kettle bells are fine
    4) You can do them 1 armed with a normal bar bell and dont need a handle. The point is get in a push
    5) It will be a several week deload to get you used to the rountine, it should last more than a few weeks at double progression.
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    Originally Posted by nightanole View Post
    1) warmups will need to be sets of 5, but i have no clue on how to get you to do 50-75% of your working weight, but 1 set of unloaded and 1 set of 50-75% should be good.
    2) You will not be doing deadlifts, you will be doing SLDL. I posted your pattern, ABA and BAB, you will not be doing the stock 2 session of squats per week etc like normal greyskull
    3) kettle bells are fine
    4) You can do them 1 armed with a normal bar bell and dont need a handle. The point is get in a push
    5) It will be a several week deload to get you used to the rountine, it should last more than a few weeks at double progression.
    So running the numbers, this is how my workout should be:

    Workout A:
    - BP // 50LB // 2sets * 5 reps // 1set * 5+ // Increment 5LB
    - Squat // 60 LB // 2sets * 5 reps // 1set * 5+ // Increment 5LB
    - BOR // 43 LB // 2sets * 5 reps // 1set * 5+ // Increment 5LB ---------------This is ok or should I switch to 2 sets // 6-8 reps
    - Incline Curls // 8KG DB // 2sets * -12-20 reps // Increment 2KG
    - Landmine jammer // Bar only // 2 sets * 6-8 reps

    Workout B:
    - Arnold Press // 8KG // 2sets * 5 reps // 1set * 5+ // Increment 2KG
    - SLDL // 75 LB // 2sets * 5 reps // 1set * 5+ // Increment 5LB
    - Skull // 6 KG // 2sets * 12-20 reps // Increment 2KG
    - Kroc Row // 6 KG // 2sets * 12-20 reps // Increment 2KG
    - Farmer Carries // 3sets // 30 - 50 m

    I need to know:

    - How to do landmine (have seen many videos but can't figure which form) standing shoulder stance or on one knee or sitting on 2 kness, please share a video.
    - How to progress on Farmier carries, like each session as greyskull pattern?

    Again night these are very low number compared to what I stand now, I will take ages to return back to what I am at.
    The thing is how I will get muscle stimulus with these weights ?

    please advise.
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    Originally Posted by ahmedhappy312 View Post
    So running the numbers, this is how my workout should be:

    Workout A:
    - BP // 50LB // 2sets * 5 reps // 1set * 5+ // Increment 5LB
    - Squat // 60 LB // 2sets * 5 reps // 1set * 5+ // Increment 5LB
    - BOR // 43 LB // 2sets * 5 reps // 1set * 5+ // Increment 5LB ---------------This is ok or should I switch to 2 sets // 6-8 reps
    - Incline Curls // 8KG DB // 2sets * -12-20 reps // Increment 2KG
    - Landmine jammer // Bar only // 2 sets * 6-8 reps

    Workout B:
    - Arnold Press // 8KG // 2sets * 5 reps // 1set * 5+ // Increment 2KG
    - SLDL // 75 LB // 2sets * 5 reps // 1set * 5+ // Increment 5LB
    - Skull // 6 KG // 2sets * 12-20 reps // Increment 2KG
    - Kroc Row // 6 KG // 2sets * 12-20 reps // Increment 2KG
    - Farmer Carries // 3sets // 30 - 50 m

    I need to know:

    - How to do landmine (have seen many videos but can't figure which form) standing shoulder stance or on one knee or sitting on 2 kness, please share a video.
    - How to progress on Farmier carries, like each session as greyskull pattern?

    Again night these are very low number compared to what I stand now, I will take ages to return back to what I am at.
    The thing is how I will get muscle stimulus with these weights ?

    please advise.
    Everything is greyskull LP (3sets 5 reps) but farmer carries. You do not do well on auto regulated or infrequent "test days". Id even do the kroc row and skull crushers with the greyskull pattern.

    Questions)

    land mines:
    https://www.youtube.com/watch?v=XkvwvOje1DM

    This is the easiest with out the handle and without the bottom mount. However do not let go, do 5 reps one hand, then switch and do 5 reps in the other, rest 3min, repeat.

    Farmer carry progression:
    a weight you can carry less than 50m, but more than 30m. Once you can carry it more than 50m, you "pass" and need to add enough weight to get you back down to 35-40m, so you can work your way back up again.



    And no those are not very low numbers, they are kind of high actually. Think about it, odds are you are going to be hitting 10 reps on that final set for at least 3-6 sessions. So those are double bumps in weight. So your 50lb bench is going to be 80lbs in 2 weeks, odds are 100lbs a week after that. Around 100lbs (which is your 10 rep working weight) you will still be getting in well over 5 reps for a few more session till around 115-120lbs, which is still less than 2 weeks. So you will be going from 50lbs to 120lbs in about a month. Since its going to take about 6 weeks to get used to the new program, that is about perfect. So around 6 weeks odds are you will hit your first missed 5 rep AMRAP, and be deloading 10-15%(which ever is lower depending on your change plates), and be in the groove of the program. Ideally it should take 6-8 weeks before the next missed 5 rep set, but that is with 2.5lb progression. So you might be deloading every 3-4 weeks with 5lb increments, but still be going up in working weight 2.5-5lbs every time you hit your deload. So you might get to 120lbs, get 4 reps, deload to 105lbs, 3-4 later deload at 125lbs, 3-4 weeks later deload at 130lbs. and on and on.
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    Originally Posted by nightanole View Post
    Everything is greyskull LP (3sets 5 reps) but farmer carries. You do not do well on auto regulated or infrequent "test days". Id even do the kroc row and skull crushers with the greyskull pattern.

    Questions)

    land mines:
    https://www.youtube.com/watch?v=XkvwvOje1DM

    This is the easiest with out the handle and without the bottom mount. However do not let go, do 5 reps one hand, then switch and do 5 reps in the other, rest 3min, repeat.

    Farmer carry progression:
    a weight you can carry less than 50m, but more than 30m. Once you can carry it more than 50m, you "pass" and need to add enough weight to get you back down to 35-40m, so you can work your way back up again.



    And no those are not very low numbers, they are kind of high actually. Think about it, odds are you are going to be hitting 10 reps on that final set for at least 3-6 sessions. So those are double bumps in weight. So your 50lb bench is going to be 80lbs in 2 weeks, odds are 100lbs a week after that. Around 100lbs (which is your 10 rep working weight) you will still be getting in well over 5 reps for a few more session till around 115-120lbs, which is still less than 2 weeks. So you will be going from 50lbs to 120lbs in about a month. Since its going to take about 6 weeks to get used to the new program, that is about perfect. So around 6 weeks odds are you will hit your first missed 5 rep AMRAP, and be deloading 10-15%(which ever is lower depending on your change plates), and be in the groove of the program. Ideally it should take 6-8 weeks before the next missed 5 rep set, but that is with 2.5lb progression. So you might be deloading every 3-4 weeks with 5lb increments, but still be going up in working weight 2.5-5lbs every time you hit your deload. So you might get to 120lbs, get 4 reps, deload to 105lbs, 3-4 later deload at 125lbs, 3-4 weeks later deload at 130lbs. and on and on.
    Ok I will run all except farmer with greyskull 3sets * 5 reps.

    pardon me for being precise, but 50lb bench will be 65lb for 2 weeks as I will only be benching 3 times only during these 2 weeks

    my gym has 2.5LB plates so landmine for example can be pumped 2.5LB only.

    also I will be waring up for Bench/Squat/BOR as allPro right?

    I know I shouldn't worry about warm-up pattern now, but when usually I warm up for more than 2 sets of 5 ??
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    Originally Posted by ahmedhappy312 View Post
    Ok I will run all except farmer with greyskull 3sets * 5 reps.

    pardon me for being precise, but 50lb bench will be 65lb for 2 weeks as I will only be benching 3 times only during these 2 weeks

    my gym has 2.5LB plates so landmine for example can be pumped 2.5LB only.

    also I will be waring up for Bench/Squat/BOR as allPro right?

    I know I shouldn't worry about warm-up pattern now, but when usually I warm up for more than 2 sets of 5 ??
    If you get in 10 reps on the AMRAP, its 10lb bumps, not 5lbs. So 3 sessions is 30lbs, not 15...

    warmup can be just like allpro, but with 5 reps instead of 10 reps.


    The "normal" warmup pattern is:
    10 reps of the bar
    1 additional set for every 50-75lbs you put on the bar, while progressively reducing reps.

    So a warmup for 150lbs for 5 would be:

    45lb bar for 10 reps
    95lbs for 5 reps
    start benching, or do a 3rd set of 2-3 reps of 125lbs.
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    Originally Posted by nightanole View Post
    If you get in 10 reps on the AMRAP, its 10lb bumps, not 5lbs. So 3 sessions is 30lbs, not 15...

    warmup can be just like allpro, but with 5 reps instead of 10 reps.


    The "normal" warmup pattern is:
    10 reps of the bar
    1 additional set for every 50-75lbs you put on the bar, while progressively reducing reps.

    So a warmup for 150lbs for 5 would be:

    45lb bar for 10 reps
    95lbs for 5 reps
    start benching, or do a 3rd set of 2-3 reps of 125lbs.
    Ok great I get it now

    So when I start to slow down with double progression ? And only add 5lb or 2.5lb (if found) when my AMRAP set is falling between 6-10 reps only

    I am sorry for asking many questions but I want to nail it this time so I want to cover everything
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    Originally Posted by ahmedhappy312 View Post
    Ok great I get it now

    So when I start to slow down with double progression ? And only add 5lb or 2.5lb (if found) when my AMRAP set is falling between 6-10 reps only

    I am sorry for asking many questions but I want to nail it this time so I want to cover everything
    Yes once you start getting less than 10 AMRAP reps, you go back to standard progression of 5lbs.

    This also helps with "bad days". So if you had a bad day, and only got 4 reps in on the amrap and triggered a 10% deload. You may find you get 11-12 reps on the next session, so you get at least one bonus double progression day, and you added alot more volume for a few sessions till you get back down to 5-6 reps
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    Originally Posted by nightanole View Post
    Yes once you start getting less than 10 AMRAP reps, you go back to standard progression of 5lbs.

    This also helps with "bad days". So if you had a bad day, and only got 4 reps in on the amrap and triggered a 10% deload. You may find you get 11-12 reps on the next session, so you get at least one bonus double progression day, and you added alot more volume for a few sessions till you get back down to 5-6 reps
    Perfect perfect
    I guess now I have a full picture of everything.

    Hope I nail it this time

    Time to write down all these notes 👍

    Thanks night, appreciated
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    Hello everyone I am new to this forum.
    Allpro's progression of 10% per 4 reps is pretty backed up. More specifically,

    Epleys formula predicts a 10.5% increase by going from 8 to 12 reps.
    Bryzcki's predicts a 16% increase.
    McGlothin's a 15.4% increase.
    Wathna's predicts a 10.8% increase.

    So I was wondering why do we start again at 8 reps when we reach 12.
    Since 12 reps are mostly equivalent to 8 reps of +10% weight, it would make sense to start the next week from 9 reps.
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    Originally Posted by DemonInAJar View Post
    Hello everyone I am new to this forum.
    Allpro's progression of 10% per 4 reps is pretty backed up. More specifically,

    Epleys formula predicts a 10.5% increase by going from 8 to 12 reps.
    Bryzcki's predicts a 16% increase.
    McGlothin's a 15.4% increase.
    Wathna's predicts a 10.8% increase.

    So I was wondering why do we start again at 8 reps when we reach 12.
    Since 12 reps are mostly equivalent to 8 reps of +10% weight, it would make sense to start the next week from 9 reps.
    CNS adaptation and a mini deload, since allpro doesnt have a deload protocol. You will notice in the lit there is zero mention of 10% resets etc.

    But your math is right, if you can do 2 sets of 12 reps 100%, you can also do 1 set of 10 reps at 110% , and 2 sets of 9 at 110%.
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    Yea ok that makes sense.

    I am in cycle 2 currently and I really like this program but I am kind of skeptical about the very slow
    progression rate. I understand that this is a bodybuilding program but I was wondering if I am making a mistake
    by not doing strength training before following a bodybuilding routine.
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    Originally Posted by DemonInAJar View Post
    Yea ok that makes sense.

    I am in cycle 2 currently and I really like this program but I am kind of skeptical about the very slow
    progression rate. I understand that this is a bodybuilding program but I was wondering if I am making a mistake
    by not doing strength training before following a bodybuilding routine.
    Its not a low progression rate. The absolute min for the program pattern to work is 10% bumps. Some double the squat working weight in 3-4 cycles just by learning the lift. If you want to do say a 20% bump, then on light day of test week do 1 set of 10 with the new weight to try it out, if you get in 10 reps you are gold for next cycle.
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    Originally Posted by nightanole View Post
    Its not a low progression rate. The absolute min for the program pattern to work is 10% bumps. Some double the squat working weight in 3-4 cycles just by learning the lift. If you want to do say a 20% bump, then on light day of test week do 1 set of 10 with the new weight to try it out, if you get in 10 reps you are gold for next cycle.
    What I mean by progression rate I mean that it's a 10% per 5 weeks. Strength training programs go a lot faster than that (at the beggining at least due to the linear progression).
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