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  1. #8011
    Registered User nightanole's Avatar
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    Originally Posted by alburkdoll View Post
    I will double check my form on the SLDL, I have no problem starting lower and making sure form is correct. I am a bigger guy, 6'3" and 281lbs (at about 35% BF) with about 10 years of on and off lifting and it isn't uncommon for my strength to come back fairly quick even on a caloric deficit.

    What is the thought behind adding lost weight to the bar instead of progressing on the same % increase as the rest of the lifts?
    With the fat folk, typically i see them start off at say 275lbs at 5.10, and squatting 95lbs. Then they only want to progress at 10% a cycle, so fast forward 9 months, they lost a massive 75-100lbs, but squat is only at 135-150lbs. Ideally 9 months in, they should be around 160-175lbs body weight, and squatting a min 225. They could have easily done that if they just put that 100lbs they lost on the bar, and did 1 10% bump at the end.

    You are free to do the standard progression rate, But id feel bad for you if in 6-9 months you are down to 240lbs, but are not squatting BMI 24 weight yet.
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  2. #8012
    Registered User alburkdoll's Avatar
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    Originally Posted by nightanole View Post
    With the fat folk, typically i see them start off at say 275lbs at 5.10, and squatting 95lbs. Then they only want to progress at 10% a cycle, so fast forward 9 months, they lost a massive 75-100lbs, but squat is only at 135-150lbs. Ideally 9 months in, they should be around 160-175lbs body weight, and squatting a min 225. They could have easily done that if they just put that 100lbs they lost on the bar, and did 1 10% bump at the end.

    You are free to do the standard progression rate, But id feel bad for you if in 6-9 months you are down to 240lbs, but are not squatting BMI 24 weight yet.
    Ok that makes sense. Also, flipping back to the SLDL weight. I may have been doing a RDL motion instead, so I will double check my form and adjust weight accordingly.
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  3. #8013
    Registered User nightanole's Avatar
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    Originally Posted by alburkdoll View Post
    Ok that makes sense. Also, flipping back to the SLDL weight. I may have been doing a RDL motion instead, so I will double check my form and adjust weight accordingly.
    Start off at the normal DL lockout posistion
    slowly lower weight, bend knees as much as you like as long as it doesnt cause hip drop
    lower weight till hamstrings go tight, then immediately pull up/back and lock out
    weight should never touch the ground between reps

    Since you are not bending your knees much, the weight will end up over your toes or farther, not riding up your shins and quads.

    My definition of the RDL is just a standard deadlift movement that you start at lockout, and slowly lower to make it a eccentric movement, and a lighter accessory to the concentric only standard deadlift.
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  4. #8014
    Registered User WakingOp's Avatar
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    Hey night, I think I'm gonna try this in the autoregulate form 2x a week. That is kosher right? My schedule atm is not conducive to a 3x schedule. I can do 2 or 4.

    I want to do the autoregulate option, at first at least cause it's been a rough month and I'm gonna just lighten the load and work back up. And I don't think I need multiple cycles to do that.

    I know you said to do 3 sets each if you run it 2 days a week, does that mean I have to get 12 on all 3 to pass or just the first 2?
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  5. #8015
    Registered User nightanole's Avatar
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    Originally Posted by WakingOp View Post
    Hey night, I think I'm gonna try this in the autoregulate form 2x a week. That is kosher right? My schedule atm is not conducive to a 3x schedule. I can do 2 or 4.

    I want to do the autoregulate option, at first at least cause it's been a rough month and I'm gonna just lighten the load and work back up. And I don't think I need multiple cycles to do that.

    I know you said to do 3 sets each if you run it 2 days a week, does that mean I have to get 12 on all 3 to pass or just the first 2?
    auto regulated you dont run 3 sets. You can auto regulated once a week for 2 sets just fine. The extra set rule is for regular, in order to keep the fatigue high.
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  6. #8016
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    Hey, I'm interested in starting this program but I notice you said before not to switch from one beginner program to another. I'm currently doing 5 x 5. I'm currently at 100kg squat, 70k bench, 105 DL & 50kg OHP. I have a high body fat % and I think it will get worse if I continue 5 x 5. Is it a good idea to switch to this in your opinion?
    I'm 36, 5ft 11" & 82kg.
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  7. #8017
    Registered User nightanole's Avatar
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    Originally Posted by NiallGlennon View Post
    Hey, I'm interested in starting this program but I notice you said before not to switch from one beginner program to another. I'm currently doing 5 x 5. I'm currently at 100kg squat, 70k bench, 105 DL & 50kg OHP. I have a high body fat % and I think it will get worse if I continue 5 x 5. Is it a good idea to switch to this in your opinion?
    I'm 36, 5ft 11" & 82kg.
    Allpro graduation numbers:

    Bmi 24 @ 13% body fat
    bench bw for 10 reps
    squat 10 reps of 1.25-1.5x bw
    row equals bench +- 20%
    OHP is at least 60% of bench
    SLDL is below squat, with a goal of reaching the top of the ankle line with a straight back.

    Typical time on allpro is 5-7 cycles unless very over weight, then it might be a year.


    I do not recommend people to run any program for less than 120 days. That is where the "dont be a program hopper" comes into play. You will spend around six weeks just adapting to a new program, with very little muscle mass changes till you have adapted. So no point adapting from 5x5 for six weeks, then spending six weeks progressive overloading on allpro, then moving on to something else, which again will require about six weeks to adapt to.
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  8. #8018
    Registered User GenerationZero's Avatar
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    I'm at 18 reps (12-20 adding 2 reps each week) and for my bench in failing on 16 reps on the second set.

    Other exercises are fine and wondered could I break this down to 3 sets? Thanks
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