I think this article is somewhat on point with regards to what we are talking about
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Work for today:
Press (ss. Pull ups)
5 x 40kg
5 x 42.5kg
5 x 45kg
Giant set (5 rounds):
Pull ups
5 x Z-press (42.5kg)
Pull ups
5 x Trap Bar Press (40kg)
Drop set:
Trap bar press (30kg) to failure
Z-Press (20kg) to failure (rest pause)
Giant set (3 rounds):
Push ups to failure
Lateral Raises to failure
20 x band pull aparts
Notes:
- No core work again, because Iāll be deadlifting in about 8 hours so Iāll trash core then.
- Press āmain setā felt ridiculously easy, but I guess start too light and progress too slow is the name of the game here
- Pull ups are feeling a million times easier, even on my crappy power tower thing. Who knew that losing bodyweight and starting to train the appropriate muscles would make bodyweight stuff easier?
- Apologies to anyone Iāve been ignoring the log of lately, havenāt had a great deal of down time recently, so some things are sliding a bit.
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Some food for thought, but bear in mind I am not even sure what program you are running for the press: maybe consider not supersetting the pullups? If I am trying to maximize a lift, I wonāt do anything that uses the same muscles, even if it is going in the opposite direction. Better to find your Zen place, sit your ass down and stare at the press bar like it is your bitch for two or three minutes.
Thatās just my theory of the game. SSing I think works better for assistance sets.
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This is 531, but in the early āstart too lightā stages. Iāll definitely consider cutting the pull ups on the main sets once they become more challenging. Iām really hoping thatās never the case, as my final programmed set as it stands leaves me with an e1RM 10kg short of my goal.
That makes sense, assuming you are not AMRAPing them, which it appears you are not.
Which of course leads to the next question about why not AMRAP, but then youāll say I thing, Iāll say a thing, eventually we will forget what we were even talking about.
Iām not 100% clear why Iām not AMRAP ing them, to be honest. I decided to do 5s PRO and Iām not quite clear why. That might have been a bad move.
Wait, what were we talking about?
Who are you?
Why wonāt those damn kids get off my lawn?
I may be wrong, but 5 PRO seems like the kind of thing you do when you just want to do program forever, and it is slow and you just want a routine to do endlessly. Or maybe something you do for two or three of the lifts and keep them in maintenance while you do something more intensive with the others.
But if you want to really push something, AMRAP is money. You will be pushing at your boundaries every pressing session and getting stronger even with the lower weights. By the time 70 kilo comes around, you KNOW you will be able to do it, because your sub-max numbers will prove it.
I think youāre right. Iāll (probably) go AMRAP from now on.
My last work set is actually scheduled to be 62.5kg, so a bit of quick maths tells me that if I hit that for 9, Iām on the money for an 80kg press.
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Iām still not doing BBB though
I have come to find that the version I am doing is not even BBB. It is some heretofore unnamed abomination where you do BBB twiceā¦once on the main day, and again a couple days later. While I do give it some credit for my progress, it does eventually get quite tiring when the weights get higher. I am thinking of calling it Even More Boring.
That said, if I had to decide between BBB, EMB or doing the AMRAP, the latter would win every time.
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Agree. Actually the reason why I donāt like Brianās programs for 80% of the people who do them. I know that is unrelated but his programs are frequently discussed in the forums.
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Well, I didnāt want to be the unpopular guy to say it, but I agree. Ironically, I think his programs would be perfect for someone like me, because I prioritize athleticism more than strength or aestheticsā¦but I do not think his methodology makes sense for most people.
The thing I like about Brian (aside from the fact that he is funny as shit) is for general advice on specific lifts or whatever.
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@Cyrrex @Koestrizer I like the super setting because it forces a level of balance into my training.
Work for today:
21-15-9 swings (36kg), air squat
Deadlift: 5 x 1 @ 127.5kg
Giant set (3 rounds):
10 x SLDL @ 110kg
15 x trap bar shrugs @ 50kg
20x back extensions
20 x dead bugs
Pendlay Death March: 80 steps @ 18kg
Notes:
- I had just finished eating breakfast when I did this, and definitely threw up in my mouth a little on several of these sets, hence the limited core work. If little lady naps later, Iāll try and get a decent ab circuit in.
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I love the guy. He was the reason i joined this forum in the first place. So my opinion is not meant as a personal attack on him.
The thing is, people tend to forget Brianās background. He already is conditioned as shit. People use his programming with the intention of getting their conditioning up and thatās a recipe for disaster often times.
For someone like @T3hPwnisher Brianās methods would be perfect. Most people lack the mindset, conditioning and ability to adequately perform under great fatigue to really benefit from his approach (note, I absolutely include myself here).
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Balance in what way? I mean, would you not get that same balance if you just did the second exercise after finishing the first? I am not against the idea of supersetting, except in the specific case where one of the two lifts is something you are specifically trying to get stronger at.
I actually think this is a problem with a LOT of programs and advice. Much of it comes from people who are in some way genetically gifted, are on literally every enhancing drug they can get their hands on, or a combination of both. It doesnāt mean they are wrong, but it might mean the advice is not appropriate for normals. Being able to discern the difference is actually pretty difficult. Itās not like TNation articles are prefaced with āThis program works best if you are smashing trenā.
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I agree with most of this but dont think that the drug factor is that major part. There are plenty of people who take drugs and dont become, big, strong or successful.
I do think though that following something an elite athlete is doing is not the best approach for most people.
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In any event, we would never know for sure if someone was enhanced or not, unless they admit it or otherwise get caught cheating or something.
But in the end, it amounts to the same thing. Be wary of whatever advice you are getting from an elite superhuman, regardless of how they achieve that result.
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If I actually did it, yeah, sure. But I wouldnāt do it. After absolutely trashing myself on 13+ sets of pressing, I would absolutely not be up for giving 100% focus to 13 sets of pull ups so any advantage Iād gain from being able to push them harder, and add weight would be completely removed by the fact that i wouldnāt do them.
But then by that same logic, if you are suppersetting them, you are by definition not getting 100% out of either of them. In which case, maybe you should just not do them on the same day.
Caveat: I am perfectly happy training 6 days a week, sometimes 7, so finding another day is usually no problem.