Think this would make a nice follow up to All Pro?
christianteach
Posts: 595 Member
I am ready to try something new once I finish this cycle of All Pro. I would like to try something with fewer reps/heavier weights. I am looking at this in addition to a couple of other programs. I think having this group for support would be a nice perk for SL...the AP group was very helpful, especially when I first started. My question is, do you think this would be a good progression from All Pros?
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Replies
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hiya
not sure many of us would have that kind of knowledge - for a lot of us, SL was our first foray into lifting! It is designed as a beginner strength development programme, so your progression may not be as linear. Have you thought about Starting Strength too? (same but no rows, power cleans instead..)?0 -
how many cycles of All Pro did you do and how well did you progress?0
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how many cycles of All Pro did you do and how well did you progress?
I'm on my 4th cycle. Here's my progress:
Squats: Cycle 1 55 lbs. -->Cycle 4 80 lbs.
BP: Cycle 1 55 lbs. -> Cycle 4 70 lbs.
BOR: Cycle 1 75lbs. --> Cycle 4 100 lbs. Losing form here, need to deload...
OBP Cycle 1 30 lbs. --> Cycle 4 45 lbs.
SLDL: Cycle 1 80 lbs. --> Cycle 4 105 lbs.
BC Cycle 1 28 lbs. --> Cycle 4 38 lbs.
This is the first cycle I've struggled with.0 -
hiya
not sure many of us would have that kind of knowledge - for a lot of us, SL was our first foray into lifting! It is designed as a beginner strength development programme, so your progression may not be as linear. Have you thought about Starting Strength too? (same but no rows, power cleans instead..)?
No, the other options I'm thinking about are Nia Shanks (not sure which one but she's been highly recommended by a couple of ladies from my FL), Wendler's 5/3/1 for beginners, and Simply Shredded.0 -
hm. actually I think SL should help here as you don't seem to have maxed out your noob gains/linear progression. you may not need to do it for the full 12 weeks but I think squeezing everything you can out of linear progression is a good idea! and going back and starting light is a good thing for form anyway, and the weight soon goes up!0
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how many cycles of All Pro did you do and how well did you progress?
I'm on my 4th cycle. Here's my progress:
Squats: Cycle 1 55 lbs. -->Cycle 4 80 lbs.
BP: Cycle 1 55 lbs. -> Cycle 4 70 lbs.
BOR: Cycle 1 75lbs. --> Cycle 4 100 lbs. Losing form here, need to deload...
OBP Cycle 1 30 lbs. --> Cycle 4 45 lbs.
SLDL: Cycle 1 80 lbs. --> Cycle 4 105 lbs.
BC Cycle 1 28 lbs. --> Cycle 4 38 lbs.
This is the first cycle I've struggled with.
So you have been going 20 weeks. What are your goals? I would go with SL just to squeeze out any more strength gains. Obviously you will be dropping your reps down to 5x5 (assuming u were doing 4x8-12 on All Pro) so I would drop 10% off your top numbers and then work up from there. SL progresses quickly so you may stall quite quickly but follow the deload rules until you have exhausted 5x5
If strength is your main goal after exhausting SL I would move onto 5/3/1but I think you have a bit of progression left in you yet0 -
how many cycles of All Pro did you do and how well did you progress?
I'm on my 4th cycle. Here's my progress:
Squats: Cycle 1 55 lbs. -->Cycle 4 80 lbs.
BP: Cycle 1 55 lbs. -> Cycle 4 70 lbs.
BOR: Cycle 1 75lbs. --> Cycle 4 100 lbs. Losing form here, need to deload...
OBP Cycle 1 30 lbs. --> Cycle 4 45 lbs.
SLDL: Cycle 1 80 lbs. --> Cycle 4 105 lbs.
BC Cycle 1 28 lbs. --> Cycle 4 38 lbs.
This is the first cycle I've struggled with.
So you have been going 20 weeks. What are your goals? I would go with SL just to squeeze out any more strength gains. Obviously you will be dropping your reps down to 5x5 (assuming u were doing 4x8-12 on All Pro) so I would drop 10% off your top numbers and then work up from there. SL progresses quickly so you may stall quite quickly but follow the deload rules until you have exhausted 5x5
If strength is your main goal after exhausting SL I would move onto 5/3/1but I think you have a bit of progression left in you yet
My goals:
1. I want to get stronger
2. I want to lower my percentage of bf, although I don't know where I'm at now.
3. I want to firm up and lift my butt
4. I want to flatten my tummy...I know that involves more dieting...but I've been dieting since Feb. I want to lose another 5 lbs. or so and then go on maintenance for a while to improve my lifting. It's hard to do this long term on a deficit.
I still haven't decided between SL or a Nia Shanks beginner program, most likely Beautiful Badass.0 -
Nia Shanks BB is a nice programme, mix of barbell and bodyweight so challenges you. Either will be fine for fat loss along with a good calorie deficit Good Luck :drinker:0
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Nia Shanks BB is a nice programme, mix of barbell and bodyweight so challenges you. Either will be fine for fat loss along with a good calorie deficit Good Luck :drinker:
After several months of being on a deficit, I'm nearing my goal. I hope to be eating at maintenance before long...just need to firm up a couple areas.
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