[quote]zraw wrote:
Just out of curiosity
If you were to do BBB again, how would you guys : Modok, C_C, DH
Set your 3ramps + growth phases (exercise selection wise) on either the 4-days or the 1x/day 6-way. (chose one of the two 
or do both if you’re a warrior haha)
(No the point here is not to just take the template you guys will have made)
If you dont feel like writing it down it would be perfectly understandable as it would take a bit of time to set it all up
I just feel like this could help us see how you would approach it according to your goals, strenghts and weaknesses[/quote]
Well, I haven’t done the whole actual BBB routine, ever. Just Phil’s stuff and similar stuff, even some modified yates routines with higher frequency (the one I use with most beginners at the moment and many intermediates evolved over time from my yates experiments).
To be honest with you, if I were to do BBB now, I’d probably just do ramp1 + training phase 1 in repeat (probably an off-weak after training phase 1 and before the next ramp), 6-day once a day -version.
After a few runs through that, I’d likely drop work-sets on the growth phase down to 2 or just 1 per exercise as I’m used to…
I can’t warm up with just 5 reps at 50 and a few reps at 75 percent of working weight either, so I’d do a more elaborate warm-up… I could probably get away with the little back work as even on a 1/week/bodypart split I usually only do 2 back exercises total per back day… + Maybe some prehab stuff.
No jump-sets during the ramp-phase, can’t take a ton of volume at working weight anymore (if I ever could)
This is just what I’d do because I know from experience how much I can take and can pretty much guess how a routine will work for me… It’s not too hard after enough years of training and strength gains.
exercise selection (note: If I had a well-equipped gym at my disposal, this would look different…)
Mon
-Kroc rows (real focus on backthickness here, not as a lat+arm-flexor exercise!)
-Flat DB Bench (just because I hate flat BB benching)
-EZ Curls (or BB if I could take it, wrist-wise)…
-Don’t really need to train calves, but standing calf raise machine if I had to… Nothing else available that offers potential for progression…
Tue
-Seated high incline OHP(one notch/hole below vertical), free-weight (duh, no smith around)
-Board CGP, elbows tucked. No smith available for in-humans or wide-rgb…
-Leg Presses… Too many sets for back squats. I’d end up doing a bunch of widowmakers lol
If I were to reduce working sets down to one during the growth phases, I’d use back-squats though
Squats are done PL style mostly, wide-ish stance (for a raw-squatter, anyway).
-Pulldown abs, PL style
Wed
-Low-Incline DB Presses
-V-Handle Pulldowns… Bar Pulldowns have been feeling odd lately and there’s nowhere to do rack chins.
-Pinwheel Curls with straps.
-Probably no calf work… Or a different stance on the standing calf raise machine…
Thur
-My “special” variant of upright(or not quite upright) rows that doesn’t bother my shoulders or wrists and allows for much higher loads… Great for traps, lateral delts and rear delts.
-Face Away Extensions with a rope handle or PJR’s or Dead Extensions or whatever.
-PL Good Mornings? Might be too taxing… I’m not sure about this one. Maybe Parillo-SLDL’s…
-Situps with a plate behind the head.
Fri
-BO rows or kroc rows or some such… Dunno about doing krocs for multiple sets of 5-7 though. So I guess BO.
Edit: Make that kroc rows. Can’t do BO rows heavy after doing GM’s or SLDL’s the day before…
-Flat DB Bench
-EZ curls or so.
-fuck doing calves for low reps. Oh well. Standing Calf raise machine…
Sat
-Seated High Incline OHP (one notch/hole below vertical), free-weight (bah)
-Board CGP, elbows tucked
-Back Squats (actually, working shoulders before back squatting seems a little stupid to me… Especially when squatting low-bar… So maybe I’d use front-squats here instead, not sure)
All hypothetical, of course, and not what I’d really want to do.
