Thank you thank you thank you!!!!
Working from my home office for the past year, sitting in an office chair with terrible posture for 11h/day, most exercise I get is going from my office down the stairs to my kitchen and back has my hip flexors tight as ****, my spinal erectors practically atrophied, and my hamstrings crispy as potato chips. Really looking to nail all form to the very best of my ability and this helps me so much as I start this program.
Thanks again so much.
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02-04-2021, 10:08 AM #211
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02-04-2021, 03:22 PM #212
Maybe a stupid question but I feel the need to ask lol. So I have been working on non consecutive days: Mon, Wed and Fri. I will not have time to go tomorrow but I will be able to on saturday. Obviously this would still count as non consecutive day, but I just need reassuring that skipping a day one time is fine? Or will me doing the last day on saturday this week as opposed to friday make any sort of difference?
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02-04-2021, 03:40 PM #213
bahaha ok thanks. So funny story. I actually completed my Week 1 5th session yesterday and did 12 reps on my medium day, hitting them all except for OHP. I thought I almost beat my test day haha.
I seem to struggle with OHP after bent over rows, it feels like bent over rows really target my shoulders so that they are burned out for the OHP. Is this normal?
And just to be clear, if I fail even ONE lift on my 5th week heavy test day, I must keep EVERY lift the same weight, right? It's not like I can just keep the lift I failed the same, while increasing the others by 10% right?
Thanks again! This should be my last question for you sorry they are dumb
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02-04-2021, 05:03 PM #214
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02-04-2021, 05:07 PM #215
You are free to rearrange the session as needed to work in at the gym. Its just organized so you dont hit the same muscle group back to back, so you can get in and out in about 45 minutes if you are good.
The bench/row/squat need to be done first in no particular order, followed by the rest in no particular order.
allpro V1 had warmups for every lift, this caused stalls in the OHP, so thats why only the first 3 lifts have warmups.
As for test day, LIFTS you get 2 sets of 12 on, you pass, and can bump next cycle. LIFTS you miss reps on, you repeat next cycle with the same working weight. So it might be a case were you pass bench and fail OHP, and then next cycle pass OHP and fail bench. But test day is not all or nothing.
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02-05-2021, 04:04 AM #216
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02-05-2021, 04:25 AM #217
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02-06-2021, 09:46 AM #218
Two questions on this one.
1) is the weight of the 3rd (for volume) set the same as the working weight?
2) Am I still using a progression of working weight on this three times a week heavy, med and light?
I was thinking about doing a 5x5 heavy, 2x(8/9/10/11/12) medium and then a 4x10 EMOM light for the progression. Changing it up somehow after this progression.
I assume again I am doing this three times a week Heavy, Med and Light using the standard working weight as before?
The TEST is getting 10x3 of the HEAVY right? Seems obvious.
Thank you for all your input! Awesome of you to do this for the community.Last edited by gokite; 02-06-2021 at 09:54 AM.
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02-06-2021, 01:19 PM #219
Both variants are all heavies, same weight all sets. Your rep total will naturally drop during the week as the fatigue builds up, and then after a restful weekend, its hopeful that the next mondays total will be more than the previous.
I do not recommend changing up the pattern THAT much. 5x5 as an advanced novice is not recommended, thats why they burn out after 90 days most of the time. Its better to do the same pattern at least twice a week. If you wanted to mix it up and change the pattern every 5-6 weeks that is fine.
the TEST is getting 24 combined over 2 sets. Normally thats something like 14 reps and 10 reps, its not going to end up 2x12.
Or with the 10x3 pattern, its getting in all 30 reps over 10 sets.
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02-07-2021, 12:56 PM #220
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02-08-2021, 09:13 PM #221
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02-09-2021, 07:19 AM #222
are you 4.7 and 85lbs, or 6.7 and 275?
https://muscleandbrawn.com/bodybuild...tural-lifters/
You are novice till you are "strong"
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02-10-2021, 12:07 PM #223
Alright maybe a stupid question, but can you get weaker with this?
Monday 9 rep week start and my bench (which I failed last cycle) and squat (which I passed last cycle) both felt so heavy.
My calories are fine I’m gaining weight. I was maybe a little tired, could that be it?
I missed medium day today because work was too busy, so I think I’ll end up just doing a heavy on Friday, to have two heavies this week?
I already feel like I’ll fail bench again this cycle, unless this is just an off week.
Any suggestions?
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02-10-2021, 01:04 PM #224
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02-10-2021, 02:16 PM #225
I feel like I am all over the place on this program so far. I started the 20th last month now. So I am on week four. I am however on 10 reps this week because I couldn't handle 10 reps last week so I did 9 with same weights and this week 10 which I have been able to handle so far on this mon and wed. The problem is that even though I know I am not supposed to increased the weights until the fifth week I have been doing it because the weights that I used now compared to first week, even on "heavy" lift days it barely affects me at all. I don't know if I am just at too high level of a gym where they literally do not have the beginner weights I need.
Every session I have used the empty olympic barbell which weights 45 lbs. This should be what I should only be using on heavy days because I can only use the olympic barbell for bench press. They have a 25 lbs, but for that the weights are either 5.5 lbs (which I use) or 22 lbs. So basically rather than going down from heavy, to medium to light. I have done the 45 lbs barbell for bench press and then the 25 lbs barbell with the two plates that weight 5.5 lbs attached.
I don't know if this basically ruins everything in terms of the program but I definitely have to struggle through it, but I feel like I am seeing a lot of results, especially in the sense that the first week I was able to bench press this empty barbell only 3 sets and 8 reps, and now I am able to do 4 sets and 10 reps like I am supposed to be able to do.
I have literally looked everywhere at the gym for different weights so that I am able to do a medium and a light. the problem is at this stage I feel like there is basically no inbetween. If I would have to use the 25 lbs barbell without any weights on it for either medium or light day, then it feels like it would be a waste of time because I feel like it does absolutely nothing to me. It just feels way too light to make any sort of effect, even for a light day.
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02-10-2021, 05:44 PM #226
2 heavies at least 72 hours apart is fine. I call that the holiday schedule.
For a "i think im gona fail bench" accessory i normally recommend a few VERY heavy reps at the end of each workout. Something thats is 115-125% of your heavy day. It could be as simple as 3 sets of 1 with 30 seconds of rest. This seems to true up form on the main bench since it reveals weaknesses. This can be every workout, or just medium/light day if you are gassed on heavy day.
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02-10-2021, 05:45 PM #227
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02-10-2021, 05:48 PM #228
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02-11-2021, 01:39 PM #229
Ok. Heavy x 9 I got 5x3 and the last was a slowww rep so I stopped. Man I thought I'd get more but I will say I feel my chest got worked better. Maybe it's the changeup...? So to confirm, I continue with the same heavy weight for all three days for chest? I do NOT drop the weight 10% for next two.sessions.
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02-11-2021, 02:42 PM #230
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02-11-2021, 09:10 PM #231
Is it okay to do isolation workouts on rest days or should I be following the program strictly without any added volume? On off days I've been aiming for around 100 pushup, doing lateral raises, curls, and band pull ups. I'm not really following it super strictly or tracking my sets or anything, it's just some added work throughout the day when I'm at home. My legs aren't bad but my upper body is super weak and I'm trying to beat skinny fat at 6'1 165 pounds.
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02-12-2021, 04:17 AM #232
Ideally they should be done directly after the workout so you have max recovery time. You can try it on off days, but if it starts robbing recovery, then what you are doing is "junk volume". But lat raises and high rep hammer curls for shoulder/elbow prehab should be fine. Pushups/pullups are hit or miss. I certainly dont want you squatting with a fatigued core.
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02-12-2021, 03:16 PM #233
Sorry for posting so much in here! So I managed to figure out a way around the issue in regards to weights. I just got through the last day of 10 reps and no problems at all! I was wondering, since I would like to add a 4th day, is it possible for the 4th day to include cardio + ab work? I know you mention to do cardio as well as ab work on off days, but since I am still kind of in the beginning I would like to gradually work myself up to a 5th day, as opposed to instantly taking 5 days a week with 1 day for cardio and 1 day for ab work. If so, do you also have any suggestions as for what should be mixed into this 4th day in order to get the most optimal workout out of both?
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02-12-2021, 06:02 PM #234
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02-12-2021, 06:04 PM #235
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02-12-2021, 06:21 PM #236
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02-13-2021, 04:15 AM #237
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02-13-2021, 07:46 AM #238
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02-15-2021, 02:56 AM #239
Ok so last week I ended up doing two heavies as suggested. On Friday I was fine with bench 9 and 9 reps.
Today I managed 10 and 6! I really feel like all of a sudden my bench is suffering. My row is also feeling week.
Weirdly my OHP feels strong as does my sldl. My squat has also improved.
I’m pretty sure my bench technique is good, my rack is a little dodgy as it’s home made for while the gym is closed, and I wonder if it’s a bit phycological? I’m sleeping 8-9 hours, calories are good.
It’s just odd as on the last cycle I failed bench on 12 and 11 reps. So I’ve managed this weight before, but suddenly something isn’t right.
I’m not feeling any pain or injury, it just feels heavy
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02-15-2021, 04:20 AM #240
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