Doesn’t mean I won’t take a break from my normal writing and try it though. How hard can it be?
A lot of bodybuilding / hypertrophy programmes follow the same priciple, just the main lifts are less limited and the rep ranges are sometimes a touch higher. 1 or 2 main lifts per body part following simple progression followed by a a bit of metabolic/pump work. When progress stalls on the main lift you can deload or switch the exercise out.
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Yes I can see that and used to do exactly that 20 years ago. The main difference for me was that with BB most of my training involved getting close to failure pretty much every session and often I just progressed reps weekly until I could take a jump in weight.
With the block periodisation I am currently doing I am never getting to failure but getting stronger every block. Seems like training smarter is making me stronger. When I trained more to failure it made me sore as hell but strength gains seemed slower.
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Yeah great point. Execution of a routine is a huge factor. You have people doing strength based routines and pushing to failure too often and making too big a jump in weights, and you have folks doing hypertrophy routines just chasing pumps and not pushing hard enough to actually grow.
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Work for today:
Press (ss. 5 x weighted pull up)
5 x 40kg
5 x 45kg
5 x 50kg
5 x 55kg
Trap bar press (ss. 5 pull ups): 5 x 50kg
Alternating with:
Z-press (ss. 5 pull ups): 5 x 40kg
Assistance giant set (3 rounds):
Push ups (handles): AMRAP
Lateral raises x 12
Band pull aparts x 20
Leg raises x 10
Notes:
- I’m calling this 531 for the easily bored hardgainer. Because 13 sets of straight bar pressing plus warm ups, is just too dull (fair play to @ChickenLittle for sticking that out).
- Will need a sub for sled pushing that I’ll be able to do in commercial gyms when they reopen. I hate to say it, but the stair master seems like the best option, unless anyone has any brighter ideas?
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Those 10 sets of 5 just go on forever!
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They seemed never ending. I’m glad I took the decision to mix them up and do half and half.
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Try Sheiko…
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Great work! Workout looked horrible 
Oof… I hate this more than the
rower. Gyms opened in the U.K.?
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Why not just go home and push the sled after your session at the gym?
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Push ur car.
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Fixed that for you
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@anna_5588 not yet. Probably soon, but I’m just looking ahead really. Maybe even to next years “year of 531”
@Frank_C partly because I don’t have a sled at home (although that could easily be fixed), but also because 11pm is my usual training time for this session and I don’t want to be making that amount of noise.
@guineapig @simo74 I live in Brighton, the place where handbrakes go to die. If I push my car, I would probably lose it into the sea.
If you squirt some floor cleaner down the gym might actually pay you.
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I was thinking some kind of push with a plate or those big, soft plyo boxes my gym for some reason has might cut it. Thanks man.
Tis motivation then
Or end up in Seaford the place where people go to die !
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Seaford is now where people go to get stabbed. Eastbourne is where they die. I used to run a shop in the part of Eastbourne called “Old Town”. It was well named.
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Why are you doing the sled in the first place? I only ask because I think some jumps could be a potential replacement. Box Jumps. Jump Squats. Dunking a basketball.
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It’s part of the hardgainers template, although I guess I’ve already butchered the template enough that “some conditioning” is probably all that’s actually needed here.