Well i copy the previous template posted By Jesse on page 22 but i swithc a few exercices…because i like his setup(exercice selected)…I dont have the book but almost read the entire thread and google is a good friend…
Anyway if you know my log…I been on Wendler 5/3/1 for almost a year…good results on squat and deads but not much on pressing movement…maybe i didnt eat enough but that another story…After my next vacation(about 2 weeks)…Im thinking of going fos as big as possible and this program might be what im looking for…
I like big coumpound movement, 45 minutes to 1h/workout is what i usually do…Squatting twice a week…i like the idea…
Here the template
DB Row
BB Bench
Hammer curl
Seated Calf raise
Push Press
Weighted Dip
Squat
Weighted pulldown or ab wheel
Pullups or chinups
DB Incline
Hack Squat or Leg Press
Seated Incline Shrugs
Standing Calves
BB Curl
CG Bench
Squat
HS Incline Chest Press
RackPulls
Seated DB Military
Leg Press toe calves
Skullcrushers
EZ Curl
Now Correct me if im wrong…
-week 1 ramp 1 (4 day split)
120 seconds rest periods. day 1 & 2 13-15reps, day 3 10-12 reps, day 4 8-10 reps
-Should be able to get the minimum reps on all sets…
-Anything else? maybe i post other question later…
GOS- You haven’t done anything wrong. ALL work sets in the ramp are to failure. I do not see how taking a week off would help since supergrowth is an extended de-load to allow for supercompensation. If the deload was only a week, than fine take time off. But in this case it is three weeks long. My humble advice is to keep plugging away as written.
Make sure to use the correct rest periods, and most importantly, spend the mental energy you are using on worring about training to worry about whether or not you are getting enough quality calories. Undernutrition seems to me to be the most likely cause of your lack of progress so try really counting grams of macros for a few days. I am not a BBB vet/expert but I have been making the program work for me.
[quote]MiJuggernaut wrote:
GOS- You haven’t done anything wrong. ALL work sets in the ramp are to failure. I do not see how taking a week off would help since supergrowth is an extended de-load to allow for supercompensation. If the deload was only a week, than fine take time off. But in this case it is three weeks long. My humble advice is to keep plugging away as written.
Make sure to use the correct rest periods, and most importantly, spend the mental energy you are using on worring about training to worry about whether or not you are getting enough quality calories. Undernutrition seems to me to be the most likely cause of your lack of progress so try really counting grams of macros for a few days. I am not a BBB vet/expert but I have been making the program work for me. [/quote]
Thanks mate. I am already counting macros and calories via a computer programm. Maybe I´ll increase my surplus another 400-500 calories and see what happens.
[quote]MODOK wrote:
GodOfSteele wrote:
Sounds funny but I might of have overdone it a bit. In the Ramp and in Supergrowth I took quiet a few sets to concentric failure. I am paying for this now. I am not seeing any supercompensation-like effects and I am in Supergrowth week 2. I am taking 2 Workouts and a weekend of now and will see what happens. Or what shall I do?
You definitely are about to screw things up if you take time off. You did things correctly. If your strength isn’t increasing, it could be that your body just hasn’t caught up yet. Remember, there is a lag time with a temporary loss of strength; with some folks that extends into supercompensation.
Another thing that could very well be wrong is you just aren’t eating enough food. Matter of fact, thats what I usually suspect. You need to be eating at LEAST 20 calories per lb of bodyweight, and probably closer to 30 if you aren’t naturally endomorphic. Thats usually where people go wrong.[/quote]
Will do that. Just a bit anxious as fatigue has hit me with a sledgehammer just AFTER the ramp. I thought I had that calorie thing in check. Thank you
For sure. a newer guy can get away with more per session volume done over a higher frequency due to his lack of ability to create a large in-road into recovery.
As you get more seasoned, you can get more out of less. But conversely, you also, if you have been training properly, will have better GPP too.
DH
[quote]MiJuggernaut wrote:
Funny you guys mentioned running the four day SG after the six day ramp. I thought about that because I thought perhaps I could mix in some MMA training on the other days off. I plan on sticking with the program as it is. Like the vets have said, they made thier best gains doing the original program. Interesting discussion.
Do you guys believe that the reason some seasoned lifters do better with single sets to failure is because they are able to generate significantly greater neurological and muscular fatigue/damage from that one set? I mean when I was using a regular bodypart split, I used the DC rest pause or widowmaker technique on the last set of the first exercise of each muscle group. This parctice did not seem to make it harder to recover, yet some vets are toasted after such sets. I figure another factor may be the warm up/ ramp. If I am going to squat 400lbs it mike look like this.
135x10,185x10,225x10,275x10,315x10,365x10, then 400x10
Vs if I am going to squat 225lbs: 135x10,185x10 then 225x10
The second guy needs to do at least a couple more sets to failure in order to approach the first guys volume. OR is it just an individual difference between prference/training result that vary from person to person based on thier unique physiological make-up and training experience?[/quote]
you pick my curiosity with the program, I have just buy the program, only 20$ box US but anyway…
it’s seem to be very completed and professional (the book).
I think I will start it in September when my Softball season will end, because just throwing the ball it’s painful for my shoulders and it always scrap my chest or shoulders days.
Just read the tread is very helpful, I read almost all tread that MODOK or C_C are their, and I just discover DH now. Guys you are so marvelous to give us a lot of hints and share your experience with pation and patience of BB.
Have the damn stomach bug last 2 days, been outta work/gym the whole lot.
UGH !
Everything i eat i end up getting rid of it quite soon afterwards barely managing water. Seems to be calming down now… i freaking hope tomorrow ill be fine.
Have anyone that has completed the first ramp felt like they were overreaching? I’ve never felt like this before, but I’m pretty sure my CNS is getting shot. My last day of week 3 was today, and I feel almost hazy, like something just isn’t right, once I got back from the gym. Usually I feel better after I eat, but it’s still lingering there.
Does the attack plan for SuperGrowth stay the same as the Ramps? Just be aggressive with the weight and go to failure? I’m hoping with the extended rest to stay at close to the same weight each set
Most likely I will do a 4 day BBB like program or QD depending on how things go.
What is QD?
Thats medical terminoligy for “daily”.
Ha-ha
It’s one of Waterbury’s programs (to answer the poster before you). Quattro Dynamo (QD). DH knows everything Waterbury so I used the abbreviation. It’s a good program to transition to after a fat loss and conditioning stage, if needed. I react very well to a higher frequency. BBB fits that bill really well but I need to make sure I can handle it.
MODOK, are you also familiar with the Titan Training manual?
Marc
Yes, I just discovered Titan last spring and bought it. I have never given the program a run though. I messed around with it for a week when I was taking a break just to see how it would feel, and it feels like a ton of work. I’d need some serious calories to try and tackle it! Have you given it a run? What do you think of it?[/quote]
My training partner of a few years ago had the program and we did it for 3 weeks. I never got a chance to read the book but I liked it a lot. If I am correct it was:
Monday:
upper body (1 exercise per part) for 3-4 sets of 12-15
lower body for 10/8/6/5/4/3 reps each set using max weight. Base training it was called, I think. Each set was with max weight for rep range so each set was till failure
Tuesday:
switch the above around
Thursday:
muscle rounds for upper body
Friday:
muscle rounds for lower body
Before I could read the book my buddy moved to San Fran and we lost contact a while later.
I liked it though (although I am not entirely sure we did it right) and did a few more weeks on my own before I switched to something else. Made nice gains, I have to say.
Should have bought the book, now that I think of it
Most likely I will do a 4 day BBB like program or QD depending on how things go.
What is QD?
Thats medical terminoligy for “daily”.
Ha-ha
It’s one of Waterbury’s programs (to answer the poster before you). Quattro Dynamo (QD). DH knows everything Waterbury so I used the abbreviation. It’s a good program to transition to after a fat loss and conditioning stage, if needed. I react very well to a higher frequency. BBB fits that bill really well but I need to make sure I can handle it.
MODOK, are you also familiar with the Titan Training manual?
Marc
[/quote]
Indeed! Rounds are, I feel, one of the few tools you could use for muscle gain and fat loss at the same time. Boy was I sweating when I did those. I have done them at other occasions and man you are drenched after them. Very good way to increase the ‘density’ of your sessions while not sacrificing weight. I wonder what a whole program of muscle rounds would do…
probably kill me
Pretty sure I have your e-mail somewhere. If not I’ll PM you. Good to shoot the breeze with you again
MODOK or Cephalic_Carnage or DH, do you think doing regular deadlifts as a thighs exercise would be ok? I’m looking for an exercise that hits the hams, so should I do straight leg deadlifts instead? I’m not sure where else I would put in regular deadlifts though.
Deadlifts have always seemed more like a lower back exercise than a hamstring exercise, but I know the hams to come into play as well, being that it is a compound movement. Thanks
[quote]Bonechiro wrote:
Have anyone that has completed the first ramp felt like they were overreaching? I’ve never felt like this before, but I’m pretty sure my CNS is getting shot. My last day of week 3 was today, and I feel almost hazy, like something just isn’t right, once I got back from the gym. Usually I feel better after I eat, but it’s still lingering there.
Does the attack plan for SuperGrowth stay the same as the Ramps? Just be aggressive with the weight and go to failure? I’m hoping with the extended rest to stay at close to the same weight each set
Thanks in advance guys.[/quote]
I’ve got 2 days left on the first ramp, on my SG I plan on hitting the high of my rep ranges and keep increasing weight until I hit the lower end of the rep range ie for the 5-7 day (always going to failure):
My PR for bench before the program was 225x5
first week bench 205x5-7 (probably 7) second 215x5-7(6 or 7) third 225x5-7(atleast 5) and hopefully beat my previous PR, if not I’ll stay at that weight and grind out another rep or add a small incriment of weight next week. Sound like a plan or what? That’s about as sophisticated as I’m getting lol.
[quote]spaztic wrote:
MODOK or Cephalic_Carnage or DH, do you think doing regular deadlifts as a thighs exercise would be ok? I’m looking for an exercise that hits the hams, so should I do straight leg deadlifts instead? I’m not sure where else I would put in regular deadlifts though.
Deadlifts have always seemed more like a lower back exercise than a hamstring exercise, but I know the hams to come into play as well, being that it is a compound movement. Thanks[/quote]
Like you mentioned, conventional deadlifts are typically more of a lower back exercise than a hamstring exercise. I’d go with straight-legged or Romanian deadlifts if you want to hit the hamstrings hard.
[quote]trav123456 wrote:
Bonechiro wrote:
Have anyone that has completed the first ramp felt like they were overreaching? I’ve never felt like this before, but I’m pretty sure my CNS is getting shot. My last day of week 3 was today, and I feel almost hazy, like something just isn’t right, once I got back from the gym. Usually I feel better after I eat, but it’s still lingering there.
Does the attack plan for SuperGrowth stay the same as the Ramps? Just be aggressive with the weight and go to failure? I’m hoping with the extended rest to stay at close to the same weight each set
Thanks in advance guys.
I’ve got 2 days left on the first ramp, on my SG I plan on hitting the high of my rep ranges and keep increasing weight until I hit the lower end of the rep range ie for the 5-7 day (always going to failure):
My PR for bench before the program was 225x5
first week bench 205x5-7 (probably 7) second 215x5-7(6 or 7) third 225x5-7(atleast 5) and hopefully beat my previous PR, if not I’ll stay at that weight and grind out another rep or add a small incriment of weight next week. Sound like a plan or what? That’s about as sophisticated as I’m getting lol.[/quote]
I still went balls to the wall on my SG sets because I wanted to hit PRs. Even with the intensity, you’re still lifting considerably less volume and you have much longer rest intervals.
I stayed close to the same weight on some of my sets, but sometimes I had to drop the weight. I’m sure your body will tell you what to do
Could you guys tell me more about “muscle rounds.” Sounds almost like circuit training. If you guys wanna lay it out here, or possibly pm me the program, I would appreciate it. I think I may be putting on too much fat and may have to cut after supergrowth.
This brings me to another question, how much fat do you guys except on a bulk. I have heard both camos make strong arguments. One camp says bulk until you reach 10% bodyfat, another says bulk until you have trouble walking up a flight of stairs.
If the first camp is right I am in trouble because I was probably 12-14% when I started and I think now I am in the 17-19% zone, about to start supergrowth. Any suggestions would be helpful. I had decided to bulk because I had been cutting for a year and hit an absolute brick wall.
[quote]MiJuggernaut wrote:
Could you guys tell me more about “muscle rounds.” Sounds almost like circuit training. If you guys wanna lay it out here, or possibly pm me the program, I would appreciate it. I think I may be putting on too much fat and may have to cut after supergrowth. This brings me to another question, how much fat do you guys except on a bulk. I have heard both camos make strong arguments. One camp says bulk until you reach 10% bodyfat, another says bulk until you have trouble walking up a flight of stairs. If the first camp is right I am in trouble because I was probably 12-14% when I started and I think now I am in the 17-19% zone, about to start supergrowth. Any suggestions would be helpful. I had decided to bulk because I had been cutting for a year and hit an absolute brick wall. [/quote]
Muscle rounds work like this: pick a weight you would normally get for 8 reps. Do 4 reps and rest 10 seconds, do another 4 reps and rest 10 seconds do this a total of 4-6 times. That constitutes 1 set. In the Titan workout you do 3 to 4 sets of Muscle Rounds on Thursday and Friday.
I’ve got 2 days left on the first ramp, on my SG I plan on hitting the high of my rep ranges and keep increasing weight until I hit the lower end of the rep range ie for the 5-7 day (always going to failure):
My PR for bench before the program was 225x5
first week bench 205x5-7 (probably 7) second 215x5-7(6 or 7) third 225x5-7(atleast 5) and hopefully beat my previous PR, if not I’ll stay at that weight and grind out another rep or add a small incriment of weight next week. Sound like a plan or what? That’s about as sophisticated as I’m getting lol.
I still went balls to the wall on my SG sets because I wanted to hit PRs. Even with the intensity, you’re still lifting considerably less volume and you have much longer rest intervals.
I stayed close to the same weight on some of my sets, but sometimes I had to drop the weight. I’m sure your body will tell you what to do :)[/quote]
Thanks for your help. I was just overcomplicating it, and I’m glad you guys kept it real simple. Just try your hardest to move the most weight in that range.
And I’m with ya on just listening to your body. It’ll tell ya pretty quick whether it has another rep in the tank or not
[quote]spaztic wrote:
MODOK or Cephalic_Carnage or DH, do you think doing regular deadlifts as a thighs exercise would be ok? I’m looking for an exercise that hits the hams, so should I do straight leg deadlifts instead? I’m not sure where else I would put in regular deadlifts though.
Deadlifts have always seemed more like a lower back exercise than a hamstring exercise, but I know the hams to come into play as well, being that it is a compound movement. Thanks[/quote]
I like your split as it’s laid out. I’m on the 4 day also, and I put my squats and deads on the same days as yours. I think it works out well this way, because you can try to get the weight of the 8-10 squat into the 13-15 range in the coming weeks.
I don’t know about you, but doing reps of 10-12 of deadlifts really taxes my quads and legs in general. While I’m not taking away from it’s back development, I count it as a leg exercise for this program. Maybe if the reps were lower, it would be more back dominant, but that’s only for me. I’m not a vet by any means, but if you have any questions check my log or shoot me a PM.
I don’t know about others but I know for me a heavy set of deads will pretty much wipe me out. If I did deadlifts on day 3 I probably wouldn’t hit decent numbers on day 4. I also do the same exercises on day 4 that I do on day 1/day 2, incline DB Press, Back Squats, DB Overhead Press, Rack Pulls because like Bone said you get to work the same movement in 2 different rep ranges.
