12/11 - Max Effort Lower
A/ Front Squat 1 x 120 kgs
B/ Chains Front Squat 1 x 115 + 50 kgs
Weird how the chain version felt easier. I probably didn’t warmed enough for the front squat (I did not do much warming-up indeed)
C/ Good Morning 3 x 6 with 90 kgs
D/ 45° Barbell Hyperextensions 3 x 5 with 100 kgs
Abs
Nothing crazy, just a short little thing. I’ll do hypers first then do the good morning lighter and with higher reps I think
Plans have changed, we were too many people for the competition, so the coaches, including me, have decided to step down.
So I have no more excuses not to lean down.
So I don’t really know what to do now, programling-wise.
Program X was incredible, a perfect blend of conjugate and Mountaindog, but I doubt I’ll find something like that.
So perhaps, write something in that vein (but I tend to get crazy when I write stuff for myself)
Or Creeping Death 2
Or Gamma Bomb
Maybe something by Alsruhe?
Goal is obviously being bigger, stronger, leaner (walks and the diet will take care of that)
Probably something with volume. No HIT like Colossus. I responded really well yo volume
@TrainForPain do you have an idea?
Thanks for the tag! Here’s some thoughts, in no particular order:
If you loved Program X, there is a continuation called Program Y. I’ve never done it, so can’t vouch for it, but it was meant to be phase 2.
Creeping Death 2 was supposedly one of John’s favorite choices for cutting and it is very high-volume; that might be right up your alley. I didn’t love it as much as some others simply because the push days get crazy long and I’m disgusting bored by the end.
Gamma Bomb was absolutely awesome. Maybe my favorite program. I think it’s also a fine program for cutting because the “pump” day covers half your body at a time and is typically a lot of circuit stuff, while the main days are short enough that you can go hard and still have some time to do some cardio. It’s also relatively high on the volume scale, but the split spread that over the week better for me.
If you like high volume and conjugate + mountain dog, you could look at “Unity.” I recently survived that one, but wouldn’t say I thrived - it was a little too much for me. The leg days were some of the most awesome gym days I’ve had, though.
I am always a huge fan of everything Alsruhe on paper, and then freaking hate it in the gym. I’m starting to think it’s all the (what I consider) goofy movements/ how much I have to substitute. You do like writing your own programs, though… it would be kind of interesting to see a Mountain Dog/ Alsruhe…
If you really like volume, and you’re leaning down, I’ve long hypothesized that you could grow one bodypart at a time while still cutting calories. In that case, onslaught or taskmaster would both suit you well. I’ve done both and liked them both. They’re also different enough it might keep you amused (I’m stagnant lately, so that might just be a me need).
You’d mentioned “Reactive Pump” (which is muscular demolition)… maybe give that a go? It’s a classic for his methods for sure.
@Andrewgen_Receptors almost has me convinced to try Fortitude Training (almost…), so I’ll report back in a week when I start a program again and let you know if I wrapped my head around anything else. I’d really like to hear your thoughts on any of this or what fancy strikes you.
Thanks for that! I never heard of that program Y… Didn’t find it on the site either. Sounds awesome lol
The Unity nooooo it’s way too much…
Gamma bomb seems tempting really
Are you on his FB page? He listed it there a long time ago. I don’t know who is selling his programs these days, so I don’t know who to tell you to email. I guess probably Cris Edmonds.
Thanks for the detailed answer, yesterday evening I hastlity answered. I did the first 3 or 4 weeks of gamma bomb at some point. I still remember the 3 x 25 shoulder stuff on the pump days, awesome!
CD feels like Colossus with extra volume, probably too much.
Glanced at the first week of program Y and it looks like a cut and paste of program X
I feel I want something I havent done yet, or more likely, I want to lift heavy shit ahah. I haven’t deadlifted in ages. Truth is, I feel a bit weak.
UGHHHH why do we want everyting? Strength, size and leanness 
I still have to say, my whole back is sore AF from saturday’s session
I think I’m gonna go with Reactive Pump. The conjugate is too strong in me. I see chains and shit like that, I’m in.
Squat is used for speed work before crazy leg press: I love it.
That’s kind of interesting coming off a powerlifting program
I feel weak in general, and have been for years ahah!
Current SBD (estimated)
S: 150 high bar no problem. I think I could 160 low bar but ughhh my elbows (I did 160 zercher without too much trouble a few weeks ago)
B: 125. I think I could 130 on a good day
S: 210 for sure. But I had more in me. 220 doesn’t seem unrealistic. This is the lift I’m most sure I could hit, but I’ve done very few deadlifts lately (though a 8 x 170 RDL BIG PR recently)
I feel I have gained strength but I haven’t practiced the real lifts in a while, you feel me? But in any case, I still feel weak for a guy with my training experience
Have you ever thought about doing the Beast Building from CT ?
I don’t kwon why but I feel you might like this one, with all the differents method, motor skill, iso, contrast…
I totally get it. I often feel the same way. You’re pretty lean, though, so you’ve long had a different focus.
I find, for myself, I have to stop worrying about those when I want to lose weight. I can’t just not care when I suck at something, so I do like when programming takes care of it for me; like all the switching around of conjugate, I don’t “know” what I should be able to do.
Last year I actually created a program based on the motor skill part, also used by Martins Licis… But I want to avoid jumps and shit for now. Right knee is a bit swollen from cardio.
Meh, even when I get fat
I feel you! I just want to able to hit 3 plates bench, 4 plates squat, and 5 plates deadlifts. Dead is ok, but bench and especially squat feel unreachable lolz
I have a question about the back day though. For the deadlift, he wants us to ramp to our 10RM, then add chains and do set of 3. And in the end do a crazy set of 20-25 reps. How???
Is this reactive pump? I kind of blow off the 10RM before adding chains stuff, and base my weight on the latter recommendation about “when speed slows down”. Even so, 20 reps still gets pretty out of reach for me by that point. Maybe a dozen or so.
I don’t have enough chains anyway, only 52 kgs. I think I’ll ramp to a heavy triple, then strip some weight and go bananas
I just put the chains on that I’m going to put on, ramp up about to where I have to “think about it” to get the reps, and then go with the all-out set.
My favorite way is what you describe - ramp up to something heavish, then do a backoff.
REACTIVE PUMP HYPERTROPHY 14/11
A/ Seated Leg Curl
4 x 8 with 55 kgs + 25 partials (last set)
Felt amazing, could have used a bit more weight: I’m keeping that for next week
B/ Chain Squat
6 x 90 kgs
6 x 90 kgs + 18
6 x 90 kgs + 36
6 x 90 kgs + 52
6 x 100kgs + 52
Speed work is my jam…
C/ Leg Press
5+5+5+5+5 increasing the weight each time without rest
Felt amazing in my quads, which is rare with me
D/ DB RDL
2 x 15 with 50 kgs
Very tough but solid, happy with that
E/ Leg Extension
10 x 70 kgs
15 x 65 kgs
20 x 55kgs + 15 partials
Didn’t go too heavy because yesterday my knee was swollen from a bit of running… Diminished the ROM and it felt great, my quads were burrrrrrrning
F/ Standing Calves
3 x 10 + 10s iso top + 10 + 10s iso top
Only did it twice instead of thrice. My head was about to burst. Very tired and headachy all day
All in all, a very good session, which would have been better if I felt better
So you did roll with it!
What’s your plan with throwing cardio/ conditioning at this one?
Aerobic thing on the OFF days for 45 mins, using circuits.
But today I was so tired… Probably because I snoozed off or something else. But I was thinking, maybe I’m doing too much? Maybe one session will be enough? I’m already doing 15000+ steps every day no exceptions
And damn, the speed work priming you up for the leg press rrrrrr it gives me ideas it felt so great
For you I’m sure one session is more than enough.
I’m on the opposite end of you. I love the Meadows stuff, by far my favorite way to lift. I want to add more cardio, though, and then I start getting meh about the lifting, which I don’t like. It’s tough to balance.
15/11 - Chest/Shoulder
A/ Decline DB Bench
8 x 38kgs
8 x 40 kgs
8 x 42kgs
8 x 44kgs
tough as balls… I never feel confortable on that specific bench
B/ Speed Chain Bench
5 x 5 with 70 + 40 kgs
C/ Inline Bench
3 x 6 with 80 kgs
I don’t thing I’ve ever felt stronger on this devilry
D/ Push-up Ladder
2 x max
E/ Seated Lateral Raise
3 x 10 with 12 kgs
F/ High-Incline Speed Smith
5 x 5 with 70kgs
G/ Rear Delts Destroyer Set
60 + 30 +10 with 14, 10 and 7 kgs
My whole upper is trashed. My body is soreness incarnated. Today I shall rest inf ront of the new God of War
Nice! I had heard the PlayStation was impossible to get (it’s not part of my world, so I don’t pay a ton of attention).