I’ve already done the ebook version many years ago, so I’ll probably do a hybrid of the two.
It’s basically:
2 strength moves
Lots of back squats
Some complexes
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I didn’t notice that, so I doubt it. It’s not in the ebook version.
From memory the weights and reps get pretty silly pretty quickly on the back squats though. 50 reps with bodyweight on the bar anyone?
I give another look when I get home and have more time, but it looked way too complicated at first glance.
Yeah, he gives lots of options in the T-nation version. The ebook version is very much “do this”, down to exact sets, reps and weights. I like bits of both, so I’ll mix them a bit.
Although I’m not sure I’m looking forward to the 50-repper at the end.
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See this is what I need. I can over think anything! Lol
It’s an awesome program. The squats definitely take you out of your comfort zone. A long way out. It might be different for lighter trainees because you get to use less weight.
It is only about 6 weeks as well, so you can’t go too far wrong.
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I’ve actually never seen the tried and true program and if this is a part of it I really feel like I’m missing out. 50 reps of body weight has been one of those goals that I haven’t gotten around to achieving. Maybe I’ll give it a shot next session ha ha
He does have the caveat that you haven’t failed if you don’t manage it.
I think last time around I did some very bent maths to get it to a weight I stood a chance with.
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Work for today:
Bench: worked up to 87.5kg x 3
Then: 6 x 10 @ 60kg
Cable chest fly: some
Cable rows: 5 x 10
Partial lateral raises: 3 x 20 ss y-raises
Incline bench laterals: 3 x 12
Squat: 8 x 3 @ 105kg
Notes:
- Technically a rep PR on bench, but only because I’ve never used that weight on a PR set before. 3 reps is far too low for a PR set so I’ll back way off if I continue with 531 for bench.
- Squat felt like shit. “Heavy” squats always feel like shit. Won’t miss these 8 x 3 at all.
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By the way, I was wondering about your Kate Winslet comment, and I realized you were doing lateral raises like this:
They’re great, I’ve done them, I like them too, and they’re effective.
But they don’t hit my side delts like these:
Which is what I was referring to. They’re literal hell on the side delts. The reason is this: when you grab a weight that’s too heavy for you on lateral raises and try to muscle it up, no matter what you can pretty much get your arms to 45 degrees. The movement doesn’t really get taxing until after that point. These side lying incline raises start the movement at the point that they begin to get difficult, making them doubly effective, IMO.
No, that’s 100% how I’ve been doing them. The reference was to the scene where she perches awkwardly on a coach, with no idea what to do with her arms. It was a poor reference, but the best I could do in my sleep deprived state. I’m not exactly at my most eloquent recently.
The exercise works as advertised though, thank you.
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OH, dude, I hate to pile on when you’ve already chastised yourself, but if you’re using a Kate Winslet Titanic reference and it’s not this:
Then you’re just going to confuse the shit out of me, because I’ve seen that movie 1.5 times and hated all 1.5 times of it.
I’m pretty sure he’s talking about the scene where she posed nude for the painting.
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Yeah, that one is not the Kate Winslet scene I remember from Titanic after watching it as a young lad but whatever… [puts on sunglasses] … floats your boat.
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That’s precisely 1 time more than me, despite many girlfriends attempts to change that. I remember pretty much he same scene as @Frank_C and @mattjp
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Hell in that case I’ll hit a set of 50 at double body weight… just over the course of the year. I’ll dub them “lots of breathing squats”
I’ll let you in on a secret. There’s no way in hell any 6 week program is taking my bodyweight squat up to 50 reps. I did 20 a few weeks ago. I reckon, gun to my head, 25 might have been on the cards. But it would have needed to be an actual gun to my head.
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Ha. Yeah that’s one of those things that feels way better on paper.
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I’m fully intending to do mass made simple again, but follow the guidelines in the t-nation article for the squats. Start at about 20 reps twice a week and add weight on one session and reps on the other.
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Work for today:
Early AM complex session: some.
Chalk this up as a bit of a failure. Everything felt stiff and far more difficult than should be expected. I might be more tired than normal, or this might just be a terrible idea. Complexes are quite difficult and I’m far from a morning person. May give them another try at some point, or just stick to some mindless cardio in these AM sessions.
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