Ok, let's see your stats!
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Yep, looks very good! Looks a lot like where I started out last February, actually
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Here are my stats, I started cycle 4 on Monday:
Cycle 1 -> Cycle 2 -> Cycle 3 ->Cycle4(current)
Squats 70 -> 80 ->92 ->95.5lbs
Bench press 52 -> 57 ->64 ->70lbs
Bent over rows 52 -> 57 ->64 ->70lbs
Overhead press 30 ->36 ->37 ->40lbs
Stiff-Legged Deadlifts 60 -> 70 ->80 ->90lbs
Barbell Curls 40 -> 42 ->47 ->40lbs
Calf Raises (single leg) body weight -> 20 ->30 ->40lbs
I had to all the way back to 40lbs for curls. It just seemed more and more difficult to keep good form even with 42lbs.
Bench press I did all the reps, but was hard... Last Cycle I used barbell, this time dumbbells.0 -
Dumbbells bench press is way harder IMO. Really nice progress on those squats!!! :drinker:0
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I'm going to jump in here. Quick background, I'm not new to strengh training, as I've done NROLFW, SL (which I then adapted to 3x5, so basically SS) and then some Nia Shanks Beautiful Badass. But I cannot squat 1.5 times my bodyweight (yet) so according to Allpro I am a beginner and so started with the beginner program. Which, btw, I love for the variety.
Currentily in C2W3. Current stats:
Squat: 110
Bench: 80
Row: 77
Press: 55
SLDL: 65
Upright Row: 45 (I chose these instead of curls)
Calfs: 65
My SLDL is quite low because I'd never done that lift before and wanted to make sure I had the form right before adding weight. Same thing with the calfs. I think I'll add more than 10% to each of those lifts next cycle as I feel good about them now.
I'm wondering how I am going to add 10% to my squat next cycle. That would bump me from 110 to 121, and the highest I've ever done is 125 3 x 5. Same issue with the bench, as if I make it at 80 this cycle it will be just barely, and a bump to 88 seems pretty steep. Should I just try to add 10% and see? Or should I add maybe 5% and take this slowly? You know, play the "I'm a girl" card? Any thoughts are much appreciated.0 -
I'm wondering how I am going to add 10% to my squat next cycle. That would bump me from 110 to 121, and the highest I've ever done is 125 3 x 5. Same issue with the bench, as if I make it at 80 this cycle it will be just barely, and a bump to 88 seems pretty steep. Should I just try to add 10% and see? Or should I add maybe 5% and take this slowly? You know, play the "I'm a girl" card? Any thoughts are much appreciated.
It's ok to add more or less than 10% - depending on the lift and how you feel.
For instance you may get all your reps with 110 in C2W5. Now in what fashion did you do those sets? How did they feel? When I was doing the routine. I just went by feel - could have been 12.5%, 7.5%, 5% - hell one cycle I passed my bench but felt my form had suffered so I increased by 0% and set about fixing issues the next cycle with the same weight (before those issues got worse under greater and greater loads). Ultimately there's no manual with this stuff really - just self-knowledge, experience and common sense.
You sound like you've got enough time under the bar to know how your body is reacting. Don't stick to 10% just because. Listen to your body. It sounds like you know it's already telling you 5% would be more sensible.
Plus if a smaller increase means you'll complete the next cycle with better form, less risk of injury and you'll continue to make gains for longer, then that sounds alright, doesn't it?0 -
I'm wondering how I am going to add 10% to my squat next cycle. That would bump me from 110 to 121, and the highest I've ever done is 125 3 x 5. Same issue with the bench, as if I make it at 80 this cycle it will be just barely, and a bump to 88 seems pretty steep. Should I just try to add 10% and see? Or should I add maybe 5% and take this slowly? You know, play the "I'm a girl" card? Any thoughts are much appreciated.
It's ok to add more or less than 10% - depending on the lift and how you feel.
For instance you may get all your reps with 110 in C2W5. Now in what fashion did you do those sets? How did they feel? When I was doing the routine. I just went by feel - could have been 12.5%, 7.5%, 5% - hell one cycle I passed my bench but felt my form had suffered so I increased by 0% and set about fixing issues the next cycle with the same weight (before those issues got worse under greater and greater loads). Ultimately there's no manual with this stuff really - just self-knowledge, experience and common sense.
You sound like you've got enough time under the bar to know how your body is reacting. Don't stick to 10% just because. Listen to your body. It sounds like you know it's already telling you 5% would be more sensible.
Plus if a smaller increase means you'll complete the next cycle with better form, less risk of injury and you'll continue to make gains for longer, then that sounds alright, doesn't it?
Excellent advice from jimmmer as usual! I think we can easily get caught up in the mind set of having to increase per the program - but we forget that any progress is good whether it be that you stick with the same weight and work on improving your form, or increase less than 10%.
You also don't say whether you are eating at a deficit. If you are, that can make upping the weights more challenging.
And welcome to the group!0 -
Hope it's okay to jump right in! I did my 10rm today at the gym so working with what I did I have set up the following (this is my 100% day)
Squats - 21kg (46lbs)
Bench Press - 26kg (57lbs)
Rows - 20kg (44lbs)
OH Press -16kg (35lbs)
SL Deadlifts - 28kg (61lbs)
Curls - 9kg (19lbs)
Calf Raises - 23kg (50lbs)
I work in lbs but all the gym weights are in kg, so I'm trying to get use to them... I think I could of lifted more on the curls but I use a bar and my left hand is a lot weaker, so went light so not to compromise my form. I definitely need to work on my squat form but I was pleased with the other lifts.
Due to the weights increments of the plates and the weight of the bars available, I had to work with what I had so my 100% working sets week one ended up being
Squats - 22.5kg (49.6lbs)
Bench Press - 27.5kg (60lbs)
Rows - 21.5kg (47lbs)
OH Press -16.5kg (36lbs)
SL Deadlifts - 30kg (66lbs)
Curls - 11.5kg (25lbs)
Calf Raises - 22.5kg (49lbs)
Some of them I could of got slightly closer but I didn't want to unevenly stack the bar, so it is what it is
I also had to do the warm up for the bench press at a different weight than it should of been (6&13 but as the bar itself is 20kg, I had to use dumbbells so I did 5 & 10kg instead.)
All in all I had a good session and I think I'm falling in
with bench pressing 0 -
Hope it's okay to jump right in! I did my 10rm today at the gym so working with what I did I have set up the following (this is my 100% day)
Squats - 21kg (46lbs)
Bench Press - 26kg (57lbs)
Rows - 20kg (44lbs)
OH Press -16kg (35lbs)
SL Deadlifts - 28kg (61lbs)
Curls - 9kg (19lbs)
Calf Raises - 23kg (50lbs)
I work in lbs but all the gym weights are in kg, so I'm trying to get use to them... I think I could of lifted more on the curls but I use a bar and my left hand is a lot weaker, so went light so not to compromise my form. I definitely need to work on my squat form but I was pleased with the other lifts.
Due to the weights increments of the plates and the weight of the bars available, I had to work with what I had so my 100% working sets week one ended up being
Squats - 22.5kg (49.6lbs)
Bench Press - 27.5kg (60lbs)
Rows - 21.5kg (47lbs)
OH Press -16.5kg (36lbs)
SL Deadlifts - 30kg (66lbs)
Curls - 11.5kg (25lbs)
Calf Raises - 22.5kg (49lbs)
Some of them I could of got slightly closer but I didn't want to unevenly stack the bar, so it is what it is
I also had to do the warm up for the bench press at a different weight than it should of been (6&13 but as the bar itself is 20kg, I had to use dumbbells so I did 5 & 10kg instead.)
All in all I had a good session and I think I'm falling in with bench pressing
Hi! Welcome to the group. I know I had to get used to finding the weight amounts that best matched what I needed, rather than go crazy trying to get the exact weight. Good call on realizing you have a weaker side, you will find in no time the weaker side will catch up.0 -
Thank you!
I felt happy with the weights and my form was good (or at least I think), I think I could easily lift more for the deads but my grip seemed to slip when I did my 10 rep max test last week, so I'm going to get some gloves for training!
I have looked at my next two days and had a few dilemmas with not being able to get them bang on, the squats was the main one, it's meant to be 18kg on Friday (80%) I have either 15(DB) or 20(BB) and because 20kg is Wednesday's weight, I've decided not to let my ego get in the way so will just go with the 15kg and work on form.
I would like to apologize right now, for my many, many, many newbie questions that yous are going to get from me along with maybe a few wobblers along the way :flowerforyou:0 -
Thank you!
I felt happy with the weights and my form was good (or at least I think), I think I could easily lift more for the deads but my grip seemed to slip when I did my 10 rep max test last week, so I'm going to get some gloves for training!
I have looked at my next two days and had a few dilemmas with not being able to get them bang on, the squats was the main one, it's meant to be 18kg on Friday (80%) I have either 15(DB) or 20(BB) and because 20kg is Wednesday's weight, I've decided not to let my ego get in the way so will just go with the 15kg and work on form.
I would like to apologize right now, for my many, many, many newbie questions that yous are going to get from me along with maybe a few wobblers along the way :flowerforyou:
If you want my advice (and I'm going to give it anyway), you'll get some chalk for your grip issues rather than gloves. Gloves can actually "ruck up" under load and can cause more grip issues than they solve.
If your facility doesn't allow chalk (a lot don't) buy some liquid chalk instead. You'll be amazed at the edge it'll give you. Once you've got a few cycles under your belt, your grip should improve naturally anyway.0 -
Thanks Jimmmer and all advice is welcomed! I just went and had a quick look and I like the sound of the liquid chalk rather than the powder, so I'll order some as I need some more protein powder and the site I get it from has just started to sell liquid chalk, so I'll shall let yous know how I get on with it.0
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Thank you!
I felt happy with the weights and my form was good (or at least I think), I think I could easily lift more for the deads but my grip seemed to slip when I did my 10 rep max test last week, so I'm going to get some gloves for training!
I have looked at my next two days and had a few dilemmas with not being able to get them bang on, the squats was the main one, it's meant to be 18kg on Friday (80%) I have either 15(DB) or 20(BB) and because 20kg is Wednesday's weight, I've decided not to let my ego get in the way so will just go with the 15kg and work on form.
I would like to apologize right now, for my many, many, many newbie questions that yous are going to get from me along with maybe a few wobblers along the way :flowerforyou:
If you want my advice (and I'm going to give it anyway), you'll get some chalk for your grip issues rather than gloves. Gloves can actually "ruck up" under load and can cause more grip issues than they solve.
If your facility doesn't allow chalk (a lot don't) buy some liquid chalk instead. You'll be amazed at the edge it'll give you. Once you've got a few cycles under your belt, your grip should improve naturally anyway.
When I first started lifting, I too found my grip to be limiting. I looked into gloves, but like jimmmer says, I found the most common advice was that they may cause more problems than they solve. I just recently started using liquid chalk, and prior to that I did things to improve my grip like farmers walks and just holding the bar a few extra seconds at the end of each work set.0 -
^^ thank, I've been looking at things to strengthening my grip after reading your post, to be honest I never actually looked into it just though grip sucked get gloves, so glad I actually mentioned it here before I give myself problems.0
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^^ thank, I've been looking at things to strengthening my grip after reading your post, to be honest I never actually looked into it just though grip sucked get gloves, so glad I actually mentioned it here before I give myself problems.
Just to follow up on this, BOR will improve your grip to some extent and, of course SLDL/RDL themselves will also work on grip.
I would be leary of doing a tonne of extra exercises for grip-work at the outset to address weaknesses, since these things often solve themselves synergistically as you get better at the various compound lifts. However, if you still feel your grip is an issue after the first 3 cycles, then you can look to add in assistance exercises specifically for grip strength. Or, alternatively, you could look to other gripping methods such as the hook grip, mixed grip or even straps.
For now though, I would advise liquid chalk and some time with the regular grip and the bar. Give yourself a month or two and reassess where you are.0 -
^^ I was just going to hold the bar a few seconds longer, nothing crazy ... I promise Liquid chalk is ordered but won't be here until next week. 0
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^^ I was just going to hold the bar a few seconds longer, nothing crazy ... I promise Liquid chalk is ordered but won't be here until next week.
Yeah, nothing wrong with a small isometric hold. Just didn't want you to go crazy and start adding loads of accessory exercises that will mess up your progression on the main lifts...0 -
Just a quick thank you, I used my liquid chalk this morning on my 100% week 3 day and worked like a charm, kept my hands totally dry and didn't feel any slipping doing the SLDL!
I was actually worried going into today because even though I made all the reps last week I felt like I struggled with the last rep of the last set for the 100% day for the bench & OHP but did the 10 reps no problem today, which felt strange but also felt bloody awesome! The bench press even felt light (like it was 90% or something) I had to go check after the first working set that I racked the correct weight, it was. So yeah for strength gains!!!!0 -
Complete beginner! I just started this program. I'm on week 2 of my first cycle.
Squat: 15kg (33lbs) Not my max. I'm using a lower weight so I can focus on my form.
Bench Press: 20kg (44lbs)
Bent-over Rows: 20kg (44lbs)
Overhead Press: 10kg (22lbs)
SLDL: 30kg (66lbs)
Curls: 10kg (22lbs)
Calf raises: 12.5 kg (27.5lbs)0 -
Welcome to the group, I'm also new first cycle week 3 for me. I think it's great that you are working on form, that's what I'm trying to do, I think I will end up going up on most if not all the lifts after the cycle but I'm fine if I don't as I want good form, over weight.
Nice starting stats :flowerforyou:0 -
I've pretty much finished my current cycle (I have my light day to do tomorrow but that's it). Test day on Monday went really well! This cycle I switched from DBs to BB and LOVE IT. I've now been doing AP for about a year. I'm still making good progress so I don't see any need switch it up. It's amazing to me that I'm still not bored with it. I love that every workout presents a new challenge (more reps or more weight). Seeing these gradual but steady improvements has been so very rewarding, and I love what it's been doing for my strength and physique.
Here's where I've come in the past year:
Squats - 40 -> 100 lbs (I deloaded in November so not as far along as I'd like, but the improvement in my form and strength were worth it! Plus, I'm FINALLY through the 100lb plateau!)
Bench Presses - 30 -> 80 lbs
Bent-Over Rows - 40 -> 80 lbs
Overhead Presses 30 -> 50 lbs (womp womp)
Deadlifts - 50 -> 160 lbs :bigsmile: (That's 1.2x "normal" bw - I'm bulking)
Barbell Curls - 30 -> 50 (womp)
(Single Leg) Calf Raises - 15 -> 65 lbs
So I'll start with these new weights on Monday. That day also coincides with the first day of my cut :sad: ; hopefully it doesn't affect my strength too badly!!!0 -
Complete beginner! I just started this program. I'm on week 2 of my first cycle.
Squat: 15kg (33lbs) Not my max. I'm using a lower weight so I can focus on my form.
Bench Press: 20kg (44lbs)
Bent-over Rows: 20kg (44lbs)
Overhead Press: 10kg (22lbs)
SLDL: 30kg (66lbs)
Curls: 10kg (22lbs)
Calf raises: 12.5 kg (27.5lbs)
Welcome to the group!0 -
I've pretty much finished my current cycle (I have my light day to do tomorrow but that's it). Test day on Monday went really well! This cycle I switched from DBs to BB and LOVE IT. I've now been doing AP for about a year. I'm still making good progress so I don't see any need switch it up. It's amazing to me that I'm still not bored with it. I love that every workout presents a new challenge (more reps or more weight). Seeing these gradual but steady improvements has been so very rewarding, and I love what it's been doing for my strength and physique.
Here's where I've come in the past year:
Squats - 40 -> 100 lbs (I deloaded in November so not as far along as I'd like, but the improvement in my form and strength were worth it! Plus, I'm FINALLY through the 100lb plateau!)
Bench Presses - 30 -> 80 lbs
Bent-Over Rows - 40 -> 80 lbs
Overhead Presses 30 -> 50 lbs (womp womp)
Deadlifts - 50 -> 160 lbs :bigsmile: (That's 1.2x "normal" bw - I'm bulking)
Barbell Curls - 30 -> 50 (womp)
(Single Leg) Calf Raises - 15 -> 65 lbs
So I'll start with these new weights on Monday. That day also coincides with the first day of my cut :sad: ; hopefully it doesn't affect my strength too badly!!!
Such great progress, nicely done! How fun that you were able to switch to BB, and that you are still enjoying the program.0 -
Here are my stats for cycle 5
Cycle 1 -> 2 -> 3 -> 4 -> 5(current)
Squats 70->80->92->95.5->111lbs
Bench press 52->57->64->70->76lbs
Bent over rows 52->57->64->70->76lbs
Overhead press 30->36->37->40->40lbs :ohwell:
Stiff-Legged Deadlifts 60->70->80->90->100lbs
Barbell Curls 40->42->47->40->40lbs :explode:
Single-leg calf raise: 0->20->25->30->35lbs0 -
Here are my stats for cycle 5
Cycle 1 -> 2 -> 3 -> 4 -> 5(current)
Squats 70->80->92->95.5->111lbs
Bench press 52->57->64->70->76lbs
Bent over rows 52->57->64->70->76lbs
Overhead press 30->36->37->40->40lbs :ohwell:
Stiff-Legged Deadlifts 60->70->80->90->100lbs
Barbell Curls 40->42->47->40->40lbs :explode:
Single-leg calf raise: 0->20->25->30->35lbs
Nice progress on the squats and SLDL there!
OHP is a slow lift to progress, so don't worry about it, you've gone forwards and that's progress. As long as you keep progressing, what's not to love?
You'll find upper body lifts are slower to progress in general. So with that being said, that's some great work on continually putting up Bench and BOR.
I have to ask though: what happened to curls?! Up and up, then back down again!!0 -
Looking good! I wonder about those curls as well though....Here are my stats for cycle 5
Cycle 1 -> 2 -> 3 -> 4 -> 5(current)
Squats 70->80->92->95.5->111lbs
Bench press 52->57->64->70->76lbs
Bent over rows 52->57->64->70->76lbs
Overhead press 30->36->37->40->40lbs :ohwell:
Stiff-Legged Deadlifts 60->70->80->90->100lbs
Barbell Curls 40->42->47->40->40lbs :explode:
Single-leg calf raise: 0->20->25->30->35lbs
I expect to join you in this thread again some time in the future: come Monday my bulk is done and I will be starting some more cycle's of the SBR :happy:0 -
I have to ask though: what happened to curls?! Up and up, then back down again!!
At 47lbs my form was off so went down to 40 last cycle. And now I have no idea what is going on... I couldn't do 12 reps with good form on test day0 -
I have to ask though: what happened to curls?! Up and up, then back down again!!
At 47lbs my form was off so went down to 40 last cycle. And now I have no idea what is going on... I couldn't do 12 reps with good form on test day
Those are some nice gains. I wouldn't worry too much about the curls. Your rows are going to hit your biceps also and rows trump curls. Also the SLDL's will hit them a little bit too but statically.
You might even want to drop curls to 35 on the next cycle and try to push through the wall.
Many times when i hit a wall i have to drop the weight by 2 or 3 cycles to get through them.0 -
I have to ask though: what happened to curls?! Up and up, then back down again!!
At 47lbs my form was off so went down to 40 last cycle. And now I have no idea what is going on... I couldn't do 12 reps with good form on test day
We all have that lift that fries our noodle - don't worry about it! In fact, often the harder a lift is to get to grips with will lead you to getting really good at it (possibly because you have to focus so much on getting it right in the first place)
For me it was RDL - now, form-wise, it's my most beautiful lift (seems strange to describe it that way!) but I thought I'd never do it right and almost gave them up in frustration many times. My hamstrings thank me that I didn't though...0 -
Ok, here are my stats up until now:
Cycle 1 → Cycle 2 → Cycle 3 → Cycle 4 → Cycle 5 → Cycle 6 → Cycle 7
Squats: 23 → 23 → 25 → 28 → 24 → 30 → 45 kg
BP: 13 → 15 → 17 → 19 → 19 → 20 → 30 kg
BOR: 17 → 20 → 22 → 24 → 22 → 25 → 30 kg
OHP: 12 → 14 → 15 → 17 → 14 → 16 → 20 kg
SLDL: 30 → 35 → 38 → 42 → 42 → 50 → 60 kg
Curls: 13 → 15 → 15 → 17 → 14 → 15 kg
Cycle 7 I'm starting this Saturday and will be ditching the curls and adding in
Lat pull downs 34.3 kg
Bulgarian split squats 16 kg
Between Cycle 6 and 7 I've done 2 cycles of API 1 and 2 as well of API 2. My PR on SLDL is higher then 60 kg, but I'm taking it a bit easy because something hasn't been sitting quite right in my glute / hamstrings.
All in all I've gone up a good bit in weight the last couple of months: thank you bulking!0 -
Ok, here are my stats up until now:
Cycle 1 → Cycle 2 → Cycle 3 → Cycle 4 → Cycle 5 → Cycle 6 → Cycle 7
Squats: 23 → 23 → 25 → 28 → 24 → 30 → 45 kg
BP: 13 → 15 → 17 → 19 → 19 → 20 → 30 kg
BOR: 17 → 20 → 22 → 24 → 22 → 25 → 30 kg
OHP: 12 → 14 → 15 → 17 → 14 → 16 → 20 kg
SLDL: 30 → 35 → 38 → 42 → 42 → 50 → 60 kg
Curls: 13 → 15 → 15 → 17 → 14 → 15 kg
Cycle 7 I'm starting this Saturday and will be ditching the curls and adding in
Lat pull downs 34.3 kg
Bulgarian split squats 16 kg
Between Cycle 6 and 7 I've done 2 cycles of API 1 and 2 as well of API 2. My PR on SLDL is higher then 60 kg, but I'm taking it a bit easy because something hasn't been sitting quite right in my glute / hamstrings.
All in all I've gone up a good bit in weight the last couple of months: thank you bulking!
Squats 30 to 45kg.. wow, that's impressive0
