Wow!! I didn't realize you just started this a few months ago? How did you progress so quickly?

:ohwell:

I cheated and increased my weights by more than 10% every cycle.

I was basically limited by the 5 lb increments on my dumbbells. It was manageable until this current cycle, and for the next one it's going to be darn near impossible - they're too heavy! I finally rigged up a solution for adding smaller weight increments using homemade microweights of 0.5lbs each - they're working really well!

I just finished my week 5 "test" at 100% today, and will be upping all my lifts - but only by 10% this time :bigsmile:

Here's my plan for the next round:

Start -> Cycle 5 (starting Monday)

Squats: 40 -> 77 lb
Romanian DL: 50 -> 88 lb
Biceps Curls: 30 -> 48 lb
Bench Press: 30 -> 60 lb
Overhead Press: 30 -> 48 lb
Bent-over Row: 40->48 lb
Single-leg calf raise: 15 -> 35 lb
Triceps bench dip: BW -> 20 lb

Since I've done 4 cycles, and am itching to work on pullups, I'll be adding those as well, at the end of the routine

Nice! With all those extra's the volume per workout is getting a bit much though. Can you still handle it allright you think?

Week 1, Day 1

Squats 55
Bench Press 55
Bent over rows 75 (this was very difficult but I did it)
Overhead bb press...I was supposed to do 40 lbs. but I my bb is 45 and my highest db's are 15 so I used those.
SLDL 80 but I could only do 2 sets...should I lower my weight next time or stick it out?
Bicep Curl 15 lb. bb's again because I can't use my bb

I'm debating on buying 20 lb. db or a 30 lb bb...can't make up my mind but I'm leaning toward the bb.

Week 1, Day 1

Squats 55
Bench Press 55
Bent over rows 75 (this was very difficult but I did it)
Overhead bb press...I was supposed to do 40 lbs. but I my bb is 45 and my highest db's are 15 so I used those.
SLDL 80 but I could only do 2 sets...should I lower my weight next time or stick it out?
Bicep Curl 15 lb. bb's again because I can't use my bb

I'm debating on buying 20 lb. db or a 30 lb bb...can't make up my mind but I'm leaning toward the bb.

I must be the biggest BOR weakling on the planet. 75lbs is crazy!!!!

For the SLDL - you should only be doing two working sets at 80 lbs; so this is fine - what were you aiming to do? You should only be doing two sets at your max (working sets) for all of the exercises.

BB might be a good investment b/c you can change up the plates...

The paper I printed says 2 warm up sets and 2 work sets on the first 3 exercises, then do 4 sets of 8 on the rest. Is that wrong?

Yes, I'm thinking the BB would be best too.

Check out the FAQs in the "what is All Pro" sticky in this group - you only need to do 2 working sets for all exercises. Some also call for warmup sets, but not all

Got ya, thanks! The conflicting information confused me. I will just do 2 from now on...that will certainly make things a lot easier. You have been so helpful so far. It's very much appreciated!! :flowerforyou:

I must be the biggest BOR weakling on the planet. 75lbs is crazy!!!!

No, that title is for me!!! Now in cycle 4 I'm only on 22 kg for BOR, that's about 49 pounds :laugh:

LOL!!! :laugh:

Ladies, stop vying for the position of least-heavy lifter - that would be me! I am so impressed at all the heavy weights you gals are lugging - I am coming to the end of Cycle 1 and I am between 10kg and 15 kg for all of them (combined weight of dumbbells). I have to keep telling myself that heavy is relative and that six months ago I had both a shoulder and a thigh injury so better safe and sorry. To reassure myself I projected what it would be like if I did this routine for a year - my squats would go up to 30kg which is something to aim towards, heh.

You're absolutely right Paprad that it really doesn't matter, as long as the lifting is heavy *for the person lifting* and there is progression. Considering that you were injured before makes it extra awesome that you are now lifting at all. And some people like Chistianteach start out already very strong, I hope to get there in time as well!

Trust me, I'm not strong. lol I'm sure your form is much better than mine. I may be lifting more than I should. When I lifted in high school I always pushed myself really hard and I think I'm just doing the same now, probably combined with poor form since I don't know what I'm doing yet. Before starting this I was just playing with little dumbbells (8-12.5 lbs.) with Power 90 and tons of cardio. I haven't seen pictures of all of you, but I am a lot bigger than cmeirun...so as a percentage of body weight...

This morning I re-tested my 10 RM's for the various exercises, because even with additional rest during my holiday all exercises were just sooo hard. Even though I had less trouble with that very same weight in an earlier cycle

Below my stats from start to present. Only for the floor presses and SLDL I've kept it the same as in last cycle, because I failed the last rep of the second set on test day. On all other exercises I've gone back to the level of cycle 3.

Cycle 1 -> present (Cycle 5)

Squats: 23 kg -> 24 kg
Floor Presses: 13 kg -> 19 kg
Bent-Over Rows: 17 kg -> 22 kg
Overhead Shoulder Press: 12 kg -> 14 kg
Stiff-Legged Deadlifts: 30 kg -> 42 kg (= 0.78 x BW)
Curls: 13 kg -> 14 kg

I'm kind of swimming right now, because this fall back essentially is a deload. All Pro however hasn't adressed deloading anywhere as far as I know...

Hello all! I seem to be following in familiar footsteps to many of you - did Jillian, moved on to Chalean Extreme, and found myself wanting a "proper" lifting program.

I am doing this at home, with dumbells, and just tested my 10 rep maxes on the exercises, so here they are (note that the weight listed is combined across both dumbells)

DB Squats = 23kg (50lbs)
DB Floor Press = 23kg (50lbs)
DB Bent Over Row = 20kg (44lbs)
DB Overhead Press = 13kg (29lbs)
DB Stiff Legged Deadlift = 23kg (50lbs)
DB Bicep Curl = 10kg (22lbs)

So haha, yeah, my upper body is not very strong apparently!!

Looking forward to starting the program on Monday! I can actually only do 3 weeks before going on holiday, and when I come back I will restart from the 8 rep start again. I'm just using these 3 weeks to work on form and get used to the program

It's great to see all your progression - gives me hope for my curls and overhead press!

Steph

Welcome to our group Stephie! I will be finishing up my first cycle this week. This group has been a big help getting me started with this routine.

I'm doing this with dumbbells only as well (nice to know I'm not alone). I think I aimed a bit high for my starting weights but we'll see...I'm in Week 3 of Cycle 1 and it is tough but I'm seeing progress already and managing all my reps still.

DB Squats = 80 lbs
DB Floor Press = 80 lbs
DB Bent Over Row = 60 lbs
DB Overhead Press = 45 lbs
DB Stiff Legged Deadlift = 80 lbs
DB Bicep Curl = 30 lbs

Well, I've finished my last cycle of AP's. I put on about 18-20lb in the first 5 months and then shaved off about 8 lbs of that in the last three months. Finished up about about 10 lbs heavier and a few bf % higher (my photo is from when I finished bulking, I'll have to update it now that my cut is almost over). My current weight now is about 68-69 Kg

Can't remember all my starting weights, but these are my finishing weights (all exercises are using barbells):

Back Squats: 90 Kg (x12 Reps)
Bench: 65 Kg (x12 Reps)*
BOR: 50 Kg (x12 Reps)
OHP: 40.5 Kg (x12 Reps)*
RDL 65 Kg (x 12 Reps)**
Weighted Chins/Dips Superset 5Kg Plate (x8 Chins/x12 Dips)***
Curls 34 Kg (x 12 Reps)
Barbell Calf Raises 133Kg (x12 Reps)****

Notes:

*Both Bench and OHP were heavier than this on the previous cycle, but I "reset" them because I was pushing it at the earlier weights and I have a bum shoulder that needs to be babied!

**Could have gone heavier than this, but grip strength was my limiting factor. Once I started cutting and had slower recovery, I found that grip strength was the first thing to suffer.

***Chin/Dips superset: Chins done in the 4-8 Range and Dips done in the 8-12 range. I chose to do this because there was no time to change weights on a dipping belt during the superset (I drop straight off the chin bar and go straight to the dipping bars - maybe 3 seconds break) and therefore needed to mix rep ranges to achieve a weight I could do both exercise with for the required number of reps.

****Calves: I stopped doing calve raises in Cycle 3 due to a trapped nerve in my right foot. I'm not sure where my weights would have ended up for this one if I had continued with it for 15 more weeks....

All in all, I'm pretty pleased. On my light day, I'm squatting with more than my body weight on my back for 12 reps. One of the "strength standards" in Dan John's great book "Intervention" is to squat bodyweight (on the bar!) for 15 Reps. With that in mind, on my last light day tomorrow, I'm going to AMRAP the last set and see how many I can get for all the exercises. Should be fun!

Anyway, It's a great routine (although it gets pretty hard on a cut) and I really enjoyed it. I'd recommend it to anyone.

Jimmer

I would be very pleased as well squating such a weight Jimmer!

^Thanks guys! I'll stop spamming up this thread now and leave it free for people to post their numbers!