I have been running this program for about 2 and a half months now and have noticed some good fat loss and great strength gains. This week though I feel like I have been hit by a bus, bad back soreness, sore legs etc. I have done the Monday and Wednesday lifts, should I go lighter than normal on the Friday or have the day off?
10-14-2015, 05:00 PM #91
10-14-2015, 05:45 PM #92
10-15-2015, 01:42 AM #93
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I'm on all pro currently and I've been looking at various ab exercises to do on my off days. I want to avoid too much oblique work, as huge obliques look dumb to me, but also hit the transverse abs. Came up with this:
Weighted decline crunches with twist to alternate sides: 3x20, increase weight when possible
Thoughts in terms of volume and range? I was thinking about changing the weighted crunches for bicycle crunches if there was a lack of benches at the gym in which case I would do 3xFailure on those too. It could also function as a home workout this way too. I'd be doing this routine twice a week and I want primary focus on transverse and lower abs. Are there any killer exercises obviously missing? Should I add more?| ☆☆☆UK Crew☆☆☆
10-15-2015, 04:49 AM #94
As always for ab work, it is my opinion if you have to brace your feet, you are using the hips and not the abs. So those decline crunches are fine if you are just hooking the back of the knee on the mat, and not pushing against the ankle pad for leverage.
10-15-2015, 08:22 AM #95
Is there any reason why I can hardly increase my curls? On cycle 1 I was lifting 60lbs and now on cycle 3, I lift 75lbs. They are very hard to do even if I feel that my biceps and arms are getting much bigger than they were before begining allpro. I'm also bulking so I thought that it would help to lift bigger weights on curls but apparently not.
10-15-2015, 08:42 AM #96
60 + 6
I fail to see the slow down. Plus the curl is an isolation exercise to fatigue, whats making your bicep grow is the row.
Story time. You can not progress on curls, if all you do is curl. If you row/chinup/other compounds, and increase the compounds, guess what, your curl goes up. curls dont increase curls. End of story time.
10-15-2015, 01:21 PM #97
Next week will be the doozy of test week. I might go get my bodyfat tested somewhere accuratey. I'm usually well hydrated by I took one of those handheld ones and it was way, way off what both the circumference/skinfold and the eyeball test say about my bodyfat (I look about 18ish, it put me at over 25%). I guess I COULD have been dehydrated...
10-15-2015, 01:55 PM #98
10-15-2015, 01:57 PM #99
Dropped 5lbs, check the caliber, if everything is thinner, good job.
Gained 5lbs, check the caliber, if everything is thicker, slow your roll.
Dropped 5lbs, check the caliber, if everything is the same, FUUUUUUUUUUUUU
10-15-2015, 02:04 PM #100
Just woke up from a coma, 2-3 sessions a day every day would be fine.
Can only squat 1/4 your weight, 2-3 sets a day every day would be fine.
Can squat plate-bw, every other day would be fine
Can squat 3 plate for 3 sets of 5, might want to back it down to 2 sessions a week.
Then comes the "i need 20-30min of squatting per session to grow" time. This is the time of the upper/lower or push/pull split 2x a week. Since to get in more than about 2 muscle groups takes an hour or more.
Powerliftingtowin describes strength training as a sun tan. When you first start off really pale, you can only tan for a few min, as you get darker and darker (stronger) you need to tan longer and longer (volume per session). At some point tanning every day for 5min isnt going to do squat for your tan.
10-15-2015, 02:05 PM #101
For cardio, whatever modality you prefer the most. That's what you'll be most consistent in performing. Remember that its goal is to build cardiovascular health, and burn a few calories, not build muscle or justify a junk diet.Log: http://forum.bodybuilding.com/showthread.php?t=169283793
10-17-2015, 11:51 AM #102
hey man, focus on what i'm gonna write next cause i'm not very good at story telling
last week i did test day of cycle 8 for this program and passed everything, but i had troubles and couldn't do the medium and light workouts.
so today i started the intermediate 2 program, and i was supposed to bench 100 kg 4x4, but i only got 3 reps the first 3 sets and i did the last set with 90 kg cause i'd rather do that than get 100 kg stuck on my chest.
the rest of the lifts were completely fine though.
anyway in the beginner program cycle 8 i was benching 85 kg for 12 reps so 120 is supposed to be my 1 rep max right? using a rep max calculator, 102 kg had to be my 6 rep max. and i did 100, and got only 3's. what happened?
there were kids training karate in the gym and they were behind the bench and screaming very loud so maybe that affected me, and in addition i missed 2 workouts, and it was at night and i'm used to working out 8 am, and it was a different gym and i'm not used to their bench and bars...
so many things, it seems like it was just a bad day right? what do you think?
i'm thinking about doing 90 kg for now and take it easy but then bench will be equal to rows, is that fine?
10-17-2015, 01:14 PM #103
We will assume that 85kg is your 12 rep max. Use allpro tech to move 4 spots up, that puts your 7 rep max at 93.5, move 4 more spots for a 3 rep max of 102.85. However you should have started the program ,light and at your 6 rep max, which would be between 90-95kg depending on how well your cns adapts to rep ranges. I can do 88.5kg for one any day of the week after my work sets, however im lucky if i can get in a set of 10 at 60kg as my first work set.
Last edited by nightanole; 10-17-2015 at 01:37 PM.
10-17-2015, 02:50 PM #104
85 is 12 rep max, so 1 rep max = 85 ÷ 0.70 = ~121
and therefore 6 rep max would be 121 x 0.83 = 100.4
ok, well it seems 100 should be exactly my 6 rep max according to this method. but yes i should have done 90% just in case and also taking into account that it's now 4 sets not 2
i'm gonna do 90 then. the other lifts were good though, so i don't think i'll have to lower them too
thanks for help
10-17-2015, 03:06 PM #105
I hate calcs since they are normally wrong (this is why you and even 5/3/1 uses 90% of 1rm as a base). Instead just use allpro logic and that chart, 10% change in working weight is adding or subtracting 4 reps if its 10 reps or less, and adding or subtracting 5 reps if its 10-20, crossing the divide of 10 is up to you to use 5 or 4 reps, its splitting hairs at that point.
10-17-2015, 03:16 PM #106
Just started second week of cycle 1 I think I did 8 reps on my bench instead of 9 ( not that I didn't have enough power I just forgot cuz I was excited to start the second week) and started thinkig what if I forgot a rep should I go back and do that one rep or should I just leave it cuz I was already doing another exercise
And is it okay if I start bench then squat then did all as the program said
And I finish in like 30 min and I dont feel very tired just a little is that OK
Thanks in advance
10-17-2015, 03:45 PM #107
The exercises are setup so you dont hit the same muscle back to back, you can change it if you want to, the only requirement is the first 3 lifts need to be done first.
The program takes 30-50min depending on rest and setup. If it feels too light, just reduce rest time. Some only take 30 seconds on light day.
10-17-2015, 09:56 PM #108
Complete noob doing AllPro autoregulated. I did 2 cycles of normal allpro then took about a 1.5mo hiatus from lifting.
I'm worried that my SLDL is progressing too fast, indicating that I am compromising form or something. Since starting back up I've had a 65% increase in my SLDL in 9 workouts... from 111 to 185. I used to feel like my grip was the limiting factor but since switching to the grip where one palm is facing in and one palm is facing out (whats that usually called?) I am having no big grip issues. I make sure to go low enough to feel the stretch in my hamstrings, and I try my bestest to keep my back straight, though since I have no mirrors or partners who knows if I'm accomplishing this or not.
Is progressing this fast an indication that I'm doing something wrong or is it reasonable for a noob coming back off of a 1.5mo weightlifting break? I was at 145lbs in SLDL when I took my break. I can't remember how or why I decided to start at 111 for my staring weight on resuming.
10-18-2015, 01:39 AM #109
A bit worried about the weight I've been gaining recently. I just completed my 4th cycle and I weigh 165 pounds now, started at about 133(grossly underweight). The problem is, While I have been seeing a fair amount of gains in strength, I don't look very muscular. My arms are still on the skinny side and my chest is just starting to develop. My stomach is bigger and a bit flabby. My lower body seems to be alright. Is the weight I've gained just fat?
10-18-2015, 05:30 AM #110
Hi! I've gonna try this program. I tried my 10 rep maxes today and noticed I'll have a problem on the medium workout (10% less weight) of the cycle.
The lightest plate at my gym is 2.5kg. I'm doing barbell curls at 20kg. So I'll need to do 18kg on my medium workout day. The nearest I can get it is 15kg (10kg barbell + 2x2.5kg plates). Is that ok or does this mean I'll need to look for a better equipped gym?
10-18-2015, 05:34 AM #111
10-18-2015, 05:38 AM #112
Last edited by nightanole; 10-18-2015 at 06:00 AM.
10-18-2015, 10:12 AM #113
10-18-2015, 10:21 AM #114
10-18-2015, 11:25 AM #115
10-18-2015, 12:28 PM #116
I will be using 10% on the auto regulated program and also adding some cardio.
10-18-2015, 12:36 PM #117
10-18-2015, 12:45 PM #118
I feel like I made my post sound worse than it is lol but I definitely feel a but flabby in the stomach area.
TBH, I'm not sure I really understand how the bulking and cutting thing works. I thought I would gain weight first and then cut the extra fat after to look lean. After that its just maintaining?
10-18-2015, 12:49 PM #119
10-18-2015, 12:57 PM #120
A pound of fat is like 3500 cals, a pound of muscle is like 900 cals and 130grams of protein. You gained 30lbs in 20 weeks, that is min 1000 cal surplus. If you are gods gift to n00b lifting, you can gain 18lbs of muscle in 18 months(and odds are 5-7lbs of fat on top of that).
if you are around 6ft tall you will only gain 35lbs of pure muscle in the first 5 years of dedicated lifting, and that is 95% of your lifetime gains. You will gain the most amount of muscle your first year lifting, then half of that the 2nd year, and half of the 2nd year your 3rd year, etc.
All these night and day changes you see, are either teens who are not done growing, or 5-10 year lifters that fell off the wagon and got fat/detraining, and then started again. Contrary to popular belief is very hard to lose muscle. You can deplete your glycogen stores and a few other pieces, but muscles will balloon right back up with a few months of training/nutrition.