Good to see you logging man.
It’s funny, I was inspired by FWTGJ to establish my program. I reversed the order of the exercises and kept only the 3 fullbody days.
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I feel that if you only keep the full body yeah this should be a sustainable program!
This december when I was training I did the Best Damn Strength. It was cool and enjoyable. But in my mind, like, I knew I was gonna change in 2 weeks, it’s hard to keep motivated and consider it “worth it”. Even though I did train hard!
But yeah not a great motn so I go back to it easy, with a “low intensity” high volume style
Wednesday - Full body
A1. Front squat 3 x 6 with 80 kgs
A2. Lunges 3 x 12 per leg with 10 kgs KB
A3. Leg extensions 3 x 25 with 2 - 25 kgs
B. Incline bench 4 x 5 with 5 secs eccentric with 70kgs
C. Military press 4 x 5 with 5 secs eccentric with 50 kgs
D. Pull ups 4 x 5 with BW or 10 kgs
So, I reminded myself of the previous sessions and decided to go LIGHT. Better to go lighter the first time then increase. I did the Front squats in Chucks and there was no issues at all. My quads were reaaaaaally burning with the lunges and extensions.
Never was a fan of incline bench (certainly the bench is too steep), always felt it too much in my shoulders with the barbell. But this time it was okay. used a narrower grip. MP feeling good. Pull-ups well a bit harder with the extra fat but that’s okay, I didn’t do any for a long time.
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100% agree.
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I’m thinking more and more of it and agreeing with John Meadows that there’s no reason to go over 12%, maybe 14. At least if you’re really serious/competing. I should go to around 10% For various reasons (insulin sensibility, more leeway with diet, being sexier etc).
Once again fat loss is a very emotional subject, you want to be leaner yesterday.
I don’t think I’ll be happy doing a mini cut then upping the calories again and staying in the blurry fat zone.
So i’m conflicted. How to proceed this time!
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Last time, for the photo shoot I did a bro zone with high volume and high intensity, just adding a bit of cardio/abs. I want to train for muscle, but I don’t think training each body part just once is good enough. Also I lost strength. But this is probably because my fat loss was too fast.
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Doing a program made for it. I believe in doing things progressively. Just like I was cheating 3 times a day, I can’t just track everything right now and eating just broccoli and chicken. So doing something like Athlete Lean… going full cardio/Hiit and intensity, lmeeeh I don’t know. Also I’ve already done it. Something like Thibarmy’s Physique Transformation, which is 12 week and follows a progression might suit me. I like this kind of training. But at the same time… Paying again for a program… i’m poor… And Christmas sales and all are missed so…
What do you reckon you are now? Guesstimating, I’d say 14%. You could do a mini-cut, sure, or recomp at your current bodyweight. Eat at maintenance for two weeks and then re-evaluate. Or throw in a proper blitz cut now,
It seems like you are in a program-hopping state. I don’t pay well enough attention to datestamps on here so I could be wrong but if my memory is doing reality any favours then I’d argue that I’ve often seen you in threads where some new program is being mentioned and from your replies my interpretation has been that you are in that moment ready to abandon whatever you are doing just to be doing something new.
Instead of paying out of pocket to try the new style of training, can’t you just mock it out first to see how it works for you? Something like this,
Day 1: Full-body workout
Squat
Bench
Dead
Row
3 sets of 5, concentric emphasis
Day 2: Full-body workout
Squat
Bench
Dead
Row
3 sets of 5, iso emphasis
Day 3: Full-body workout
Squat
Bench
Dead
Row
3 sets of 5, eccentric emphasis
The different styles I feel are written out well here,
Add an extra bodybuilding day for good measure, with some abs.
Do that for 4 weeks, if you still like it, then maybe buy his program as I’m certain there is more to it.
I would say I am most likely 16. At least.
And yes I am totally in a program hopping state right now. Since I’ve finished the oly program I’m just doing whatever and hopping all the time because of various reasons/exuces (going away in Hungary, holydays, yadi yada yada)
I want to do Colossus but on the Mountain Dog Diet members they say it is ill-advised to do it in a deficit (Ben Pollack, Meadows, Carter etc…) so i’ll do it when I’ll be satisfied with my bodyfat
The program you suggested is actually his High Frequency Muscle Building program which I have lol
Last time I did something like that was in his 2A program. Not so much results but it was way more volume (maybe too much?) and also I was less experienced and my form on squats and deadlifts wasn’t as good, which may have caused more fatigue. I don’t really like some isometrics training (against unmovable objects, or ultra long pause). I always felt they were more draining me rather than neurally priming me. on the other hand I like 2- 3 secs pause or multiple pauses in the lift
Since I don’t know what to do before Colossus, I’ve decided to do my own programing. Centered about having fun and losing some fat while keeping as much strength and muscle. I’ve devised a 12 week plan. I wanted to use a theme (that’s fun) and also do only stuff that I like or I know I need. So it’s going to be:
_High frequency
_From average higher volume of lifting to lower
_From lower intensity of lifting and cardio to highest
_Isometrics then eccentrics then concentric then realization
The theme is the hoplites. Well I’ve always loved Greece and spend years there. We all know now the benefits of isometrics (improving strength, sticking points, key position of a lift, technique) and eccentric training (reduced risk of injury, greater hypertrophy, absorbing impact) in athletes, but we can easily see how stuff like that would apply to for instance Leonidas 2500 years ago : isometric and eccentric strength needed to hold a shield or strength and withstand/inflict impacts with them, conditioning and strength capacity to fight for hours, wear a heavy armor all day long, or explosivity to throw stuff like spears, fight like a lion… We can even have fun with exercises directly transfering to stuff like that (for instance: Henry Cavill doing iso hold Pallof press to transfer to his wielding of swords)
Starting tomorrow! I guess i’ll learn things about me, and we’ll see, maybe it’ll work out great.
Estimating current maxes based on previous sessions:
_Squat: 140kgs (not more for sure)
_Bench: 110kgs
_Deadlift: 170-180kgs
_Ohp: 70-75 maybe
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Sorry, never got a notification when you replied
I don’t have that, and surely there’s some differences no?
I’m intrigued, where did you read this?
Really it is what you said except it will usually be variations of the main lifts and the techniques vary (you can go to 10 secs eccentric or pure eccentric etc)
As for Cavill he posted some of his training online like on Youtube
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Ah, so there’s a squat each training day but a different variation?
How’s your own programming treating you?
A squat a DL a bench and a row every day. They might not always be different.
It’s treating me nothing since I haven’t trained in 10 days looool tiredness, sick, no motivation for everything etc last week
20/01 - Herakles program
A. Jump squat 3 x 5 at 30 kgs
B. Front squat with 3 pauses (2 secs at quarter squat, half and bottom) 3 x 5 at 80, 70, 70 kgs
C. HBT Incline bench press 3 x 8 at 40 + 20 kgs
D. HBT Barbell row 3 x 8 at 50 + 20 kgs
E. Lateral raises with 3 secs contraction at top 3 x 10 at 6 kgs
F. Sled pull 4 x 1 min with 1 min rest
So, getting back to it felt really good. Once again, 10 days without training, and the last time my strength had already dropped a bit. I also slept very little these pzst two weeks, a bit sick yadi yadi yada. So I’m going easy this week.
Though the squat proved super hard, no way with 80 today. It was more an RPE 9-9,5 which is more that I should have. But it’s mostly my core that fatigued anyway.
The bench, damn! Usualy I dislike the barbell on incline (feel it too much in the shoulders) but I’ve never felt my chest lile that on this exercise! Perhaps ever, on any bench!
On the row I tried to apply what I already do with cable rows (pulling with the elbows, down and inward - Meadows) and I would really feel my lats way better than ever on this exercise.
The sled us actually a big farmer truck tire that I drag with chains across the parink lot. Lots of friction, it is super brutal ahah
All in all, I felt great after the workout. Even though I spend too much time figuring correctly weight and the bands thingy
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How I am right now, unflexed. I have 3 meals in me so I have a little food baby ahah. Looking soft and currently at 89 kgs. I might have lost a bit of muscle after all that inconsistency and layoff. But I don’t stress, I know it’s mainly water, glycogen and lack of training-induced inflamation that make me look smaller. My back still look nice though.
So right now, for 2-3 weeks just not eating garbage (I was at 3 cheats a day…), and too much food in general. Then aiming for 2500 cal, which at 6’1" and 195, and a fairly active job, should be enough. Goal is to be at around 500 cal deficit to lose 0,5 - 1 pound per week. Going slow and steady, not like last time. Macros are not really important but I’ll aim for 200 prot, 250 carbs, 80 fat
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I’m 6’1", and <170 lbs. I lose weight if I follow this plan,
4 weight training days, 2 sports days, 1 off-day.
Nice! I’ll try that when doing Colossus and being already leaner!
Doesn’t Colossus have its own calorie/macro-guideline? I recall vaguely from somewhere calories=20xBW in lbs.
Yes but that’s insane. I’m not going to eat 4000 cals lol. Sure I have changed, but last time I did a bulk (2 or 3 years ago? Can’t remember) when I actually counted calories (around 3300) I got so fat lelz
Leonidas - Phase 1 Isometrics - Day 2
A. Plyo push-up on bench (one-arm reception) 3 x 6
B. Dumbbell incline bench press with triple pause 3 x 5 with 30 kgs DB
C. Dumbbell romanian deadlift with toes elevated, hold 3 secs stretch 3 x 8 with 30, 35, 35 kgs DB
D. Leg extensions, hold contraction 3 secs 3 x 10 with 40 kgs
E. Rear delt flies, hold contraction 3 secs 3 x 10 with 4 kgs DB
F1. Cable crunches 3 x 10 with 70kgs
F2. Hollow body holds 3 x 20 secs
Great session as well, felt super fresh! Also quite quick, these exercises don’t necessite a lot of warm-up. tried not to go too hard there. Even though I want to ahah (been watching too much Meadows/ Doucette stuff screaming at me to go HARDER)
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