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End of cycle 1

pandorakick
pandorakick Posts: 901 Member
edited January 19 in Social Groups
Today I had the last 100% day (at 12 reps) for cycle 1 of this routine. I did manage to get in all my squats, but barely... Considering that I'm doing sissy squats with my heel on plates due to tight calves, I'll keep the weights for this exercise the same for the next cycle. For all other exercises I'm going up! :glasses:

Really hope the new weights I ordered will arrive soon, cause otherwise I can't even go up for my deadlifts. Will have to wait and see. :tongue:

Replies

  • cmeiron
    cmeiron Posts: 1,599 Member
    So yesterday was my first day of cycle 2 - and lemme tell ya - I'm glad there are only 8 reps because YEOUCH! I think I broke my butt w/ the squats, it is SORE today :sad: Got through everything, though!!! :drinker:
  • pandorakick
    pandorakick Posts: 901 Member
    Yay for you! I have my last cycle 1 day tommorow, then start of cycle 2 on Saturday. Will see if I can get my hubby to shoot some pictures, forgot it until I saw yours! I also want to see progress....
  • nmtGurl
    nmtGurl Posts: 159 Member
    Looks like I'm about a month behind you guys. I can't believe I finished my final heavy day today and made all 12 reps!! :drinker: Friday will be my last day for cycle 1. Did you guys go right into cycle 2 or take a week off?
  • katy_trail
    katy_trail Posts: 1,992 Member
    go right into it, since you already have lighter days built in, a rest week isn't needed.

    I just started my 2nd cycle today :D
  • cmeiron
    cmeiron Posts: 1,599 Member
    Looks like I'm about a month behind you guys. I can't believe I finished my final heavy day today and made all 12 reps!! :drinker: Friday will be my last day for cycle 1. Did you guys go right into cycle 2 or take a week off?

    Congrats, well done!

    I jumped right into cycle 2, but I took a few extra days off before starting cycle 3 today :)
  • cmeiron
    cmeiron Posts: 1,599 Member
    I just started my 2nd cycle today :D

    Good stuff! :drinker:
  • nmtGurl
    nmtGurl Posts: 159 Member
    Thanks Katy! Nice someone is starting close to me :-)

    Cmeirun - holy hell!! Your back is looking AWESOME!! Is that from just 2 cycles or did you do other things?
  • cmeiron
    cmeiron Posts: 1,599 Member
    Thanks Katy! Nice someone is starting close to me :-)

    Cmeirun - holy hell!! Your back is looking AWESOME!! Is that from just 2 cycles or did you do other things?

    Just two cycles!!! :bigsmile: Some pushups in there, and a bit of cardio on off days, but it's totally the weights that did that!!! :bigsmile:
  • pandorakick
    pandorakick Posts: 901 Member
    Looks like I'm about a month behind you guys. I can't believe I finished my final heavy day today and made all 12 reps!! :drinker: Friday will be my last day for cycle 1. Did you guys go right into cycle 2 or take a week off?
    Well done! :flowerforyou:

    I dove right into cycle 2. But I must say that halfway cycle 2 I had a few bad workouts, feeling dizzy, not even getting 8 reps in etc etc. Probably because I also took up running with C25K and didn't have my rest day scheduled optimally (like right before the 100% day). I then took a few more rest days and redid week 3. Because of that I'm now a week behind on Cmeirun :smile:
    So if you feel tired or otherwise not optimal, it might not be a bad idea to take a bit more rest.

    I'm having my last day of cycle 2 tomorrow and will be starting cycle 3 on Saturday. My new weights have finally arrived (dumbbells with plates up to 30 kg per dumbbell, yay!) so now I can also up the weight for my deadlifts.
  • pandorakick
    pandorakick Posts: 901 Member
    go right into it, since you already have lighter days built in, a rest week isn't needed.

    I just started my 2nd cycle today :D
    Good for you! How did your test day go? Upping weight for all exercises?
  • cmeiron
    cmeiron Posts: 1,599 Member
    But I must say that halfway cycle 2 I had a few bad workouts, feeling dizzy, not even getting 8 reps in etc etc.

    <snip>

    So if you feel tired or otherwise not optimal, it might not be a bad idea to take a bit more rest.

    This. I had a similar experience and took an extra couple of days' rest in the middle of cycle 2. I also think it was because of how I was scheduling my other (cardio) workouts around the lifting. The system I have now works much better for me. But yeah, if you need rest, take rest!
    I'm having my last day of cycle 2 tomorrow and will be starting cycle 3 on Saturday. My new weights have finally arrived (dumbbells with plates up to 30 kg per dumbbell, yay!) so now I can also up the weight for my deadlifts.

    That's AWESOME about the new dumbbells! How exciting!!! Yay for moving on up!
  • katy_trail
    katy_trail Posts: 1,992 Member
    go right into it, since you already have lighter days built in, a rest week isn't needed.

    I just started my 2nd cycle today :D
    Good for you! How did your test day go? Upping weight for all exercises?

    yup really pumped for the increased weight. i wish everyday was heavy lifting. I'm also doing speed bag, heavy bag, and plyo, on the other days. first workout went fantastic, got through all the reps,and on everything except bench and OHP, i could have done more reps. :D I also doing split squats bc i don't have a squat rack. i was concerned at the beginning i would be too tired to do the upper body exercises, after lifting the BB for SS, but it's not an issue yet.
  • pandorakick
    pandorakick Posts: 901 Member
    Great to hear Katy! Would you mind posting your stats in this thread? http://www.myfitnesspal.com/topics/show/916491-ok-let-s-see-your-stats?page=1#posts-15111482

    Just being curious where you started and where you're now :tongue:
  • claston77
    claston77 Posts: 103 Member
    I just did my last workout for Cycle 1 and I have a question for the "veterans"...so Test Day was hard for me which I kinda expected but what I didn't anticipate was workout 2 and 3 being doozies too. anyone else notice anything similar? Is that how it's "supposed" to be? Or am I just a weakling? :laugh:
  • jasonheyd
    jasonheyd Posts: 524 Member
    I just did my last workout for Cycle 1 and I have a question for the "veterans"...so Test Day was hard for me which I kinda expected but what I didn't anticipate was workout 2 and 3 being doozies too. anyone else notice anything similar? Is that how it's "supposed" to be? Or am I just a weakling? :laugh:

    Normal... The last week of the cycle is hard. It's a lot of reps, even if the weight's a little less on days 2 & 3, and the heavy day is going to punish you to make sure you're ready to progress to heavier weight.

    ... and week 1 of the next cycle will be hard as well, especially if you've progressed on most/all of your exercises.

    All Pro's not kidding when he says this routine's tougher & more aggressive than it looks.

    http://forum.bodybuilding.com/showthread.php?t=4195843&p=418183951&viewfull=1#post418183951
    NOTE TO EVERYONE. FAILURE WILL HAPPEN.

    As I've said repeatedly throughout the one million pages that this thread has become, this little program is a lot tougher and a lot more aggressive then it looks. If you blow the first work out you have 2 more shots at it. The medium and the lite work out from week 3 on, aren't all that medium or lite.
  • jasonheyd
    jasonheyd Posts: 524 Member
    One more related All Pro post...

    http://forum.bodybuilding.com/showthread.php?t=4195843&p=419342001&viewfull=1#post419342001
    Originally Posted by FryDude ...

    Ugm so I had a question Allpro or anyone who can explain this. Why are Week 4 and 5 the hardest? It's like the first three weeks are a breeze and when you get into Week 4 and 5 the weights begin to feel 2x heavier.
    Fatigue. That's why the program uses duel factor programing. ALL initial strength gains are facilitated by neural adaption so you blast through the first week or 2 and then the fatigue reaches up and punches you in the head. Your body is desperately trying to repair all of the damage that you've done in the first 2 weeks. If not for the medium and lite work outs no one would survive this. On week 3 your trying to do TWO sets with what WAS your 10 rep max. It should feel heavy!
  • paprad
    paprad Posts: 321 Member
    I felt huge fatigue myself this week. And I made the mistake of really upping my core workout on the day after the Heavy day - and promptly strained my back. I ploughed through the Medium day with some minor twinges, thinking it would clear up and then sanity prevailed and I took a break after that. The last couple of days has had me feeling sapped and lacking energy - I was wondering if it was because it is Week 5 or just bad bio - rhythms.
  • jimmmer
    jimmmer Posts: 3,515 Member
    I felt huge fatigue myself this week. And I made the mistake of really upping my core workout on the day after the Heavy day - and promptly strained my back. I ploughed through the Medium day with some minor twinges, thinking it would clear up and then sanity prevailed and I took a break after that. The last couple of days has had me feeling sapped and lacking energy - I was wondering if it was because it is Week 5 or just bad bio - rhythms.

    Week 5. You're 'overreaching', remember? Next two weeks things'll snap back into place again. If they don't, you either need more food, more sleep or a combo!

    Also, this routine is no joke on the core already with squats, bor, ohp and sldl. A few extra sets of stuff is ok, but I wouldn't go mad with it. I personally don't do any ab work, but some people feel they need it (especially if they're trying to bring up a weak core).
  • claston77
    claston77 Posts: 103 Member
    Thanks for the insight guys....I'm glad my totally crappy, fatigued feelings during workouts this week have some sort of "validation" :laugh:
  • christianteach
    christianteach Posts: 595 Member
    Apparently I have a lot to look forward to in the next few weeks... :tongue:
  • jimmmer
    jimmmer Posts: 3,515 Member
    Thanks for the insight guys....I'm glad my totally crappy, fatigued feelings during workouts this week have some sort of "validation" :laugh:

    I'll let you into a little secret: for my first 3 cycles I was bulking and didn't really feel too run down at the end of the cycle. Was getting plenty of sleep, too. Cycles 4-6 I've been cutting (and not getting as much sleep, too) and by the end of the cycle I've felt like hammered-crap!

    I upped my cals to put me within 200 cals of maintenance for cycle 5 and felt a lot better after it than after cycle 4 (500 cals under maintenance) so there's a direct correlation between how far under maintenance you are and how bad you feel after week 5 of a cycle.

    In 4 weeks today (in Cycle 7, Week 2), my partner is due to give birth. I'm not even sure how I'm going to deal with the workouts with no sleep! May even have to add more calories to get me through.....

    Just gotta keep on, keeping on!
  • jasonheyd
    jasonheyd Posts: 524 Member
    I'll let you into a little secret: for my first 3 cycles I was bulking and didn't really feel too run down at the end of the cycle. Was getting plenty of sleep, too. Cycles 4-6 I've been cutting (and not getting as much sleep, too) and by the end of the cycle I've felt like hammered-crap!

    I upped my cals to put me within 200 cals of maintenance for cycle 5 and felt a lot better after it than after cycle 4 (500 cals under maintenance) so there's a direct correlation between how far under maintenance you are and how bad you feel after week 5 of a cycle.

    That gels with what I've seen folks say on the BB.com boards. This routine, while more forgiving about cutting than similar & 5x5 programs, is still punishing if you're not eating at least at maintenance levels.

    By the way, All Pro's basic formula for finding your daily calorie target is:
    Cutting = ( Body Weight * 10 )
    Maintenance = ( Body Weight * 15 )
    Bulking = ( Body Weight * 20 )

    I was struck by how close those numbers come to all the TDEE +/- X% stuff I've been doing.

    He's also said 40/40/20 for macro targets, which is a slight shift from the 40/30/30 that I'd been targeting for a long time... The extra protein makes sense given this routine's built, at least in part, for adding muscle mass.
    In 4 weeks today (in Cycle 7, Week 2), my partner is due to give birth. I'm not even sure how I'm going to deal with the workouts with no sleep! May even have to add more calories to get me through.....

    Congrats! Good luck, but still congrats. :)

    All Pro's said a few times that you can do work*rest*rest*work*rest*rest*work*rest*rest ... It'll just take longer to cycle.
  • jimmmer
    jimmmer Posts: 3,515 Member
    Congrats! Good luck, but still congrats. :)

    Thanks!

    I was umming and ahhing about going onto something quick and non-cns taxing like Dan John's Easy Strength for 12 weeks when the baby comes. Or even swap over onto a couple of cycles of a double kb routine for a few months that I can do in the front room and maximise my "home time".

    I've got no shortage of options - in fact, at the moment too many options! However, I'll probably stick to AP for as long as I can, but I'm already nudging up to a 1.5 x body weight back squat and I find that pretty taxing to recover from with plenty of sleep!
  • paprad
    paprad Posts: 321 Member
    Jimmmer, congrats and all the very best for the arrival of the little one. All this working out will keep you in fine fettle for babycaring!
    By the way, All Pro's basic formula for finding your daily calorie target is:
    Cutting = ( Body Weight * 10 )
    Maintenance = ( Body Weight * 15 )
    Bulking = ( Body Weight * 20 )

    I was struck by how close those numbers come to all the TDEE +/- X% stuff I've been doing.
    I read that too - and similar stuff on Lyle M's site. But it doesn't seem to be working like that for me. As per the IPOARM spreadsheet posted by heybales - my Maintenance is barely at Body Weight *11, and for cutting I need to be at BW*8 which is most annoyingly low so I end up going over calorie target on most days. I guess i must be more sedentary than AllPro's formula is designed for.
  • jasonheyd
    jasonheyd Posts: 524 Member
    I read that too - and similar stuff on Lyle M's site. But it doesn't seem to be working like that for me. As per the IPOARM spreadsheet posted by heybales - my Maintenance is barely at Body Weight *11, and for cutting I need to be at BW*8 which is most annoyingly low so I end up going over calorie target on most days. I guess i must be more sedentary than AllPro's formula is designed for.

    Yeah, there's definitely some discrepancy at play when you figure in activity level, TDEE, etc.

    My "cut" target using TDEE @ sedentary is 1810 - 15% = 1538. AP's formula puts me very close to the same place (157 * 10 = 1570). But, if I use TDEE @ 3-5 hrs/wk of exercise that = 2338 - 15% = 1987, much higher than AP's estimate.

    On the other hand, for maintenance, if TDEE = 1810 @ sedentary, then I get a big gap between that and AP's formula, which puts my maintenance at 157 * 15 = 2355. But, if I calculate my TDEE @ 3-5 hrs/wk of exercise, then my TDEE = 2338... Much closer to AP's numbers.

    So:

    Cutting, AP = TDEE - 15% @ sedentary
    Maintenance, AP = TDEE @ 3-5 hrs/wk

    That's a little wonky.

    I haven't run the IPOARM numbers to compare... I've basically been using TDEE - 15% @ sedentary, letting Fitbit calc my activity level (positive or negative), and adding in exercise calories either manually (for strength training) or via HRM sync from RunKeeper (for cardio).
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