I am already getting really burnt out on the volume. I’m going to finish this, but I will likely do something pretty different for the commitment run. I’m thinking a CT program (I’ve archived quite a few); probably not one of the “best damn” or something that’s on the totally opposite end of the spectrum, but definitely something more intense/ compound lifts.
I’m also really starting to believe the “looking jacked” is more a function of fat loss than anything specifically “bodybuilding training”. Look at Ben Pollack recently - super strong powerlifter got ripped for a show and looks insane. I’m sure weak points and the like matter for competitive bodybuilders, but not for me. Looking jacked is arms and abs for me!
I want to:
Look better (so probably fat loss)
Feel athletic - I get excited when football season starts! So this is like cleans and stuff for me in the fall.
Get to play with my gym’s toys (sleds, yoke, farmer’s walks, boxes, bars, etc.)
Not lift more than 4-5 days a week or more than ~ an hour at a time
So I don’t know what I’ll do. Maybe I’ll revisit the 6 weeks to superhero and follow up with another CT program (or run the 6 weeks twice)? I think that’s in the spirit of the committed challenge. I’m open to whatever.
I think this is a result of years of being a power lifter. I often wonder if the key to being a monster (and lean) is to be a big fat strong guy first. And sadly, I’m not willing to be fat.
Don’t forget shoulders and chest, bro! I’m over leg training. I’ll still do it for health and performance, but that will mostly be maintenance. The only two lifts I care to do are power cleans and deadlifts. I think those will maintain my leg size; the rest will just be to take care of my dodgy hip.
It sounds like you need to join a good CrossFit gym that has all of those toys.
I may have convinced @cdmac24 to “train” with me for the challenge. I’ll be doing Ryan Fischer’s High Intensity Interval Bodybuilding stuff. He has four programs for sale on his site and I have three of them. You’re welcome to join us. If you’re curious about what it is, you can see a sample from @kleinhound’s log starting here:
@Frank_C JM, what’s the challenge? I didn’t know there was a challenge behind the training… I’m up for it, but just need to know where to sign and what the parameters are.
Is it just the challenge for program hoppers to pick one and ride it out?
Unless I missed a program, Brian’s stuff is more of a strength emphasis with a side of conditioning a la circuits or giant sets.
This stuff is more like CrossFit but with an emphasis on hypertrophy. Each day is designed to wear out a specific muscle group. CrossFit seems to just focus on wearing you out in general.
Ok, @Frank_C, I’m committing to CT programs for this. I am absolutely burnt on the high-rep, high-volume stuff, even though it is effective for me.
I’m going to start with conjugate bodybuilding from his site - it’s 12 weeks, has 4 mandatory days and 2 optional; it has room for supersets and conditioning. I think that flexibility fits me right now. It also changes some exercises every week, so maybe that will help prevent me going nuts.
I’ll then switch to the 6 weeks to superhero for the final run. Again, 4 mandatory days with an optional. I know I can make it through this, because I’ve done it before and liked it.
Those weeks should allow me to work around Thanksgiving and Christmas, and I can work within the structures enough to do them anywhere when I’m traveling. I think I’m set.
(By the way, the math makes sense because I’ve finished what I’m doing and will just jump in tomorrow).
Hang Power Clean
135/ 5
I’m supposed to stay super light on these, but this may have been too light: I hit my face with the bar a time or two.
Speed Squat
135/3 x 2
155 x 3
155 + light heavyweight chains/ 3 x 6
60 seconds between
Block Pull
3 blocks
135/3
225/3
315/8 x 3
10 Hanging leg raises between sets
4a. Box Jump
“5” box
5 jumps x 4 sets
4b. Belt Squat
1 plate per side/ 12 x 4
5a. Broad Jump
3 jumps x 4 sets
5b. Banded DB RDL
Black band around hips + 50lbs DBs/ 12 x 4
I saw Holly Baxter do these on a YouTube video, and they’re awesome - the band really cues you to make this a glute movement and not finish with back extension.