Holy crap is this starting to kick my arse. I did two weeks of the “preliminary” program, 6 days a week to get my body ready for this type of frequency. I just entered Ramp 1 Week 2, and it kicked my butt. I just started to lift at 5am, so maybe its lack of calories in the AM, but man o man I was wiped. Whoever said you will need to lower the weight each successive set was dead on, especially if you are truly busting ass and going to failure.
This is what happened today.
Up at 5am, grab low carb protein bar & water, eat & chug while heading to golds.
5 min eliptical warmup, static stretching (also done in between sets).
All sets done compound superset style. Who needs cardio with these, I’m drenched when done!
Low Incline DB press:
set 1: 85’s x 12
set 2: 75’s x 12 (starting to feel it bad, need to lower weight to stay in rep range)
set 3: 60’s x 14
set 4: 60’s x 13
BB Row supinated grip, back parallel to floor
set 1: 165 x 15
set 2: 165 x 12
set 3: 145 x 15
set 4: 145 x 12
seated calf’s & seated straight bar curls also compound supersetted.
This is correct though right? You should be lowering the weight to stay in the range for the day? I can’t believe how wiped I was… can’t wait for next week, 5 sets woot!
[quote]MODOK wrote:
Very nice work CC. Of course, I can’t officially endorse your proposal for throwing all of the newbs into a tailspin, ripping apart their programs mid-stream [/quote] Of course. Those 2 ramps/growth phases are really meant to be used either after the complete original program or whenever you feel the need (after finishing your current ramp/phase). I think I may use the second version with some of the guys I have on BBB, maybe after ramp/phase 2 or so. [quote]. But I do like it. You’ve adressed the biggest issues that seem to pop up (various specific joint fatigue). That would be great for an advanced guy to give a whirl and see how it goes.[/quote]
Well, 6 days a week on a 2-way is just too much/too high a frequency for me… I wonder how Phil Hernon survived that (the 2/week/bodypart frequency we see now in his routines is not what he did in his prime, I believe). Super Supps or individual recovery ability? I mean, when you’re using 405 on the incline bench for reps, 3 heavy pressing sessions for your chest plus all the other shit per week sound unlikely to me…
Btw, are you using what Scott talked about (weight for 6-10, -10%xAMRAP, -10%xAMRAP) or do you treat it as 3 different rep ranges (5 10 15 or 8 16 20 or whatever) and use whatever weight allows you to hit the range?
I’ve been trying out what Scott mentioned and considering that the rest-periods are supposed to be very brief, I just can’t quite make that work. Even with 3 minutes of rest between sets, my reps are roughly the same (or a little less) each time, even with the 10 percent lighter weight…
Maybe I’m just weird that way.
There’s also no way in hell that I can do a whole session in 35 minutes (as mentioned in some other post on MM or so regarding Phil’s routine). About 50 mins to an hour is what it takes. Hmm.
[quote]MODOK wrote:
GramboUSMC88 wrote:
So even on the four day program abs are only trained one day a week?
From your avatar, it loks like you’ve done enough ab training for the next 5 years…you can back off for a while. Or, you can throw a few sets in at the end…and by a “few” I mean 3 or so.
[quote]MODOK wrote:
GramboUSMC88 wrote:
So even on the four day program abs are only trained one day a week?
From your avatar, it loks like you’ve done enough ab training for the next 5 years…you can back off for a while. Or, you can throw a few sets in at the end…and by a “few” I mean 3 or so.
I have decided against doing the 2nd ramp. Instead, when I stop gaining on Supergrowth I am going to do the 1st ramp again - this time switching out a few excercises for different ones (i.e. BB Bench for incline, etc) and using my strength gains to use heavier weights on the excercises that remain the same. Does anyone see a problem with this? I will probably do the 2nd ramp after doing the 1st for a second time, but right now doing every body part six times in a week seems like the unreachable star.
[quote]GuerillaZen wrote:
I have decided against doing the 2nd ramp. Instead, when I stop gaining on Supergrowth I am going to do the 1st ramp again - this time switching out a few excercises for different ones (i.e. BB Bench for incline, etc) and using my strength gains to use heavier weights on the excercises that remain the same. Does anyone see a problem with this? I will probably do the 2nd ramp after doing the 1st for a second time, but right now doing every body part six times in a week seems like the unreachable star. [/quote]
Why not go through the entire program as written first. Then you will have a better idea which ramps suits you best.
[quote]Cephalic_Carnage wrote:
You’ve adressed the biggest issues that seem to pop up (various specific joint fatigue). That would be great for an advanced guy to give a whirl and see how it goes.
Well, 6 days a week on a 2-way is just too much/too high a frequency for me… I wonder how Phil Hernon survived that (the 2/week/bodypart frequency we see now in his routines is not what he did in his prime, I believe). Super Supps or individual recovery ability? I mean, when you’re using 405 on the incline bench for reps, 3 heavy pressing sessions for your chest plus all the other shit per week sound unlikely to me…
[/quote]
So who do you think the routine you wrote would be good for? I can’t see many beginners having many joint issues, so intermediates?
[quote]pumped340 wrote:
Cephalic_Carnage wrote:
You’ve adressed the biggest issues that seem to pop up (various specific joint fatigue). That would be great for an advanced guy to give a whirl and see how it goes.
Well, 6 days a week on a 2-way is just too much/too high a frequency for me… I wonder how Phil Hernon survived that (the 2/week/bodypart frequency we see now in his routines is not what he did in his prime, I believe). Super Supps or individual recovery ability? I mean, when you’re using 405 on the incline bench for reps, 3 heavy pressing sessions for your chest plus all the other shit per week sound unlikely to me…
So who do you think the routine you wrote would be good for? I can’t see many beginners having many joint issues, so intermediates?
And which routine are you currently on now?[/quote] ← Trying out some more of Phil Hernon’s stuff.
What I wrote were simply 2 new ramps+growth phases as an addition to BBB’s regular 3. They are there so that people don’t end up messing up their joints in the first place on the program.
Shoulder instability etc seems to be something that happens to quite a few guys who used BBB, like Modok.
Hence me creating those 2 ramps.
Also, look around. T-Nation is full of guys barely benching 200-300 for reps yet having shoulder and elbow issues etc.
I don’t really know how people manage that feat, guess it’s from doing stuff like 20x1 or 10x3 without having their technique down/lacking common sense and similar situations…
Unless you got it(the flu) from someone else, I’d guess that you are eating too little overall/protein and possibly lacking in the sleep-duration/sleep-pattern department…
Yes. [quote]MODOK wrote:
DH wrote:
I forgot how deceptively subtle the overall fatigue is on this program. You get through the workouts just fine, but systemic fatigue builds during the ramps nonetheless. I’m getting the deep down bone ache feeling this program used to give me.
[quote]Cephalic_Carnage wrote:
Amonero wrote:
Got the flu after 4 days into the second week’s training phase…How would it be best to continue from there?
Unless you got it(the flu) from someone else, I’d guess that you are eating too little overall/protein and possibly lacking in the sleep-duration/sleep-pattern department…
[/quote]
I get +300 grams of protein a day and anywhere from 3500 to 400o kcal a day…Might have to step that up.
[quote]DH wrote:
Yes. MODOK wrote:
DH wrote:
I forgot how deceptively subtle the overall fatigue is on this program. You get through the workouts just fine, but systemic fatigue builds during the ramps nonetheless. I’m getting the deep down bone ache feeling this program used to give me.
BBB, the dual factor theory at its finest…
DH
Are you on the program right now?
[/quote]
Big Hoss! remember you from way back in the day in the original AD thread…I’ve been on it since, that and NHE.
Find it hard to get 4000+ calories though…Right now I’m downing a shake with 60g protein, 10 g flax seeds, 30 g rapeseed oil, 30 g olive oil and 30 g cream…
The rest of the time it’s mostly fish and oil, eggs and oil, chicken and oil…And cruciferous vegetables.
All of the 6 way splits look really good. Everyone put some real thought into low back and tendon health when it comes to pressing and lifting 6x a week, especially on the 2nd ramp.
I’m just at the end of the 2nd week of SG, and have been putting some thought into the 2nd ramp. I would probably just take the templates already posted, but I’m on the 4 day split, and not 6. Does anyone have any thoughts on how to set this up appropriately. Basically, you are lifting Chest, Back, and Legs all 4 days, while doing the other smaller groups 3 times.
I was thinking of having two basic movements for each group, and cycling them twice a week, so I can push the 13-15 day weight towards the 10-12 or 8-10 as the weeks progress. Here’s what I have so far:
Day 1
-DB Rows
-Pec Deck
-Hack Squat
-Cable Curl
Day 2
-DB Bench Press
-Pullups
-BB Squat
-Smith RGBP
Day 3
-DB Rows
-Pec Deck
-Deadlifts
-DB Lateral Raise or Skip Laterals
-Cable Curl
-EZ Skulls
I think it’s not too bad except for maybe the tricep heavy type day on Day 4. I have pretty good history of pressing movements without any problems (knock on wood).
Let me know if you think this will work well, or if you have any other recommendations. My gym is small but pretty well equipped.
Just for your info, amusement and of course to prove that I am a tough Mofo: I squated today. 13-15 reps. 150 sec rest.3 sets. I didn´t think beforehand that it would be TOO tough, but hey this program teaches you that you get nothing for free. Long story short, I puked after the second set because I really forced the reps out. Took a short brake and squatted the last set. Man cant wait for next week with 60 secs rest!
[quote]Amonero wrote:
Cephalic_Carnage wrote:
Amonero wrote:
Got the flu after 4 days into the second week’s training phase…How would it be best to continue from there?
Unless you got it(the flu) from someone else, I’d guess that you are eating too little overall/protein and possibly lacking in the sleep-duration/sleep-pattern department…
I get +300 grams of protein a day and anywhere from 3500 to 400o kcal a day…Might have to step that up.
[/quote]
On such a routine I’d go with 1.8-2 grams of protein per lb of bodyweight…
How much do you weigh and how tall are you?
Anyway, whenever I mess up on the nutrition-part or on my sleep patterns etc, I end up with the flu… Hasn’t happened in a long time now, though. If I eat enough, I practically don’t get sick at all.
[quote]Cephalic_Carnage wrote:
Amonero wrote:
Cephalic_Carnage wrote:
Amonero wrote:
Got the flu after 4 days into the second week’s training phase…How would it be best to continue from there?
Unless you got it(the flu) from someone else, I’d guess that you are eating too little overall/protein and possibly lacking in the sleep-duration/sleep-pattern department…
I get +300 grams of protein a day and anywhere from 3500 to 400o kcal a day…Might have to step that up.
On such a routine I’d go with 1.8-2 grams of protein per lb of bodyweight…
How much do you weigh and how tall are you?
Anyway, whenever I mess up on the nutrition-part or on my sleep patterns etc, I end up with the flu… Hasn’t happened in a long time now, though. If I eat enough, I practically don’t get sick at all.
[/quote]
I’m about 210, but far north of Leansville…I’ll try 400 g of protein! There are some pics in my log for guesstimation purposes…I think I wouldn’t actually need 420 g of protein since me lean bodyweight isn’t near 200…or am I wrong here?
Had a pretty good workout today though, with 110kgx7 in fronsquat and 110x11 and then 120x7 in CGBP so strength hasn’t suffered from the short break atleast.