Just completed 6 weeks to superhero 2 weeks ago; I took some time to recover then I rested my 1 RM on squat and bench press. I didn’t deadlift because I struggle with 1RM weights on a deadlifts. I do better in the 3RM range.
Bench Press:
185 > 215
Squat:
300 > 315
I know those numbers are not fantastic but those are huge jumps for me! I finally got a 3 plate squat and over 200 lb bench. I really enjoyed the program because it pushed me in different ways and got me much stronger in different positions.
Thanks again CT, you’re the man! I started Built For Bad on Monday and I’m loving the change.
Just completed 6 weeks to superhero 2 weeks ago; I took some time to recover then I rested my 1 RM on squat and bench press. I didn’t deadlift because I struggle with 1RM weights on a deadlifts. I do better in the 3RM range.
Bench Press:
185 > 215
Squat:
300 > 315
I know those numbers are not fantastic but those are huge jumps for me! I finally got a 3 plate squat and over 200 lb bench. I really enjoyed the program because it pushed me in different ways and got me much stronger in different positions.
Thanks again CT, you’re the man! I started Built For Bad on Monday and I’m loving the change.[/quote]
good gains! 5lbs on your bench every week, can’t complain with that!
out of interest, how did your DL 3rm improve? did you test your OHP max?
My deadlift went up about 10 lbs for my 3rm. I’m naturally better at squatting then deadlifting for sure. I’m trying to shore up some weaknesses so that won’t be an issue anymore.
I didn’t test for a new 1rm for OHP but I hit my previous 1 rm for 3 today! That felt amazing. OHP is one where I feel like my technique is slowly getting better and that is helping more than anything. 6 Weeks to Superhero I thought really helped me with lockout strength for sure.
Physique wise, I didn’t notice huge changes, but small ones instead. I didn’t lose much fat because I tried to eat alot on the program but my quads and triceps definitely got bigger. I credit that to the top half squats and top half presses.
That’s good stuff. For the brief amount of time per workout AND the short 6 weeks, those are impressive results. Very efficient use of your time.
How about body composition?
I have to tell you. I started it. After the 4th day, my right AC joint started to kill me.
I’m 48, and the drastic jump in volume may have been too much.
I’m curious about how to ease into it or adjust the program for old farts like me. That or more importantly, is this program good for people already pretty lean or is it OK for the thicker amongst us?
Damn…old and thick…
[quote]jp_dubya wrote:
That’s good stuff. For the brief amount of time per workout AND the short 6 weeks, those are impressive results. Very efficient use of your time.
How about body composition?
I have to tell you. I started it. After the 4th day, my right AC joint started to kill me.
I’m 48, and the drastic jump in volume may have been too much.
I’m curious about how to ease into it or adjust the program for old farts like me. That or more importantly, is this program good for people already pretty lean or is it OK for the thicker amongst us?
Damn…old and thick…[/quote]
Not to mention that while 6 weeks to Superhero will get you stronger, it’s an “overall” program… meaning that it’s aimed at improving a little bit of everything… strength, power, speed, body comp.
I lost some fat on the program but not a whole lot; don’t fault the program though, that was all due to my diet. I wasn’t eating very clean during the 6 weeks and I was just trying to get stronger.
One of the things that surprised me the most was how sore I was the first week and how quickly my body adapted after 2 weeks. Pretty soon, the volume didn’t seem like it was that much anymore. If you wanted you could start with only 1 star complex a day and then after 2 weeks start the normal program. That way you can ease into the program and get used to that volume.
[quote]Knightmare90 wrote:
I lost some fat on the program but not a whole lot; don’t fault the program though, that was all due to my diet. I wasn’t eating very clean during the 6 weeks and I was just trying to get stronger.
One of the things that surprised me the most was how sore I was the first week and how quickly my body adapted after 2 weeks. Pretty soon, the volume didn’t seem like it was that much anymore. If you wanted you could start with only 1 star complex a day and then after 2 weeks start the normal program. That way you can ease into the program and get used to that volume.
[/quote]
Yeah, start at 1 pattern per day until you get used to it. It’s actually not that much volume, it’s the different types of muscle stimulation that hits you like a mack truck at first!!!
The fact that you lost some fat without eating properly is a good sign that it works though.
[quote]Knightmare90 wrote:
A Mack truck is a perfect analogy. PERFECT. haha[/quote]
It’s because the high stress is both physical and neural. Every different type of contraction uses a different motor-recruitment pattern. This is very demanding on the nervous system that must switch gear often during the session. This explains the draining effect, but also when the body adapts to it, why it’s effective.
[quote]Knightmare90 wrote:
I lost some fat on the program but not a whole lot; don’t fault the program though, that was all due to my diet. I wasn’t eating very clean during the 6 weeks and I was just trying to get stronger.
One of the things that surprised me the most was how sore I was the first week and how quickly my body adapted after 2 weeks. Pretty soon, the volume didn’t seem like it was that much anymore. If you wanted you could start with only 1 star complex a day and then after 2 weeks start the normal program. That way you can ease into the program and get used to that volume.
[/quote]
Yeah, start at 1 pattern per day until you get used to it. It’s actually not that much volume, it’s the different types of muscle stimulation that hits you like a mack truck at first!!!
The fact that you lost some fat without eating properly is a good sign that it works though.[/quote]
I confused built for bad with 6 weeks.
nevertheless, I have gotten old. The volume may have been too much for me but I am going to make another run at it. Lower load.
@bjiral
You don’t need anyone’s permission. Just go ahead and do it. I would suspect CT would say to keep it to a minimum… think “best damn work out for naturals”. Vary the rep range as well.
I asked a bad question, I meant can anyone come up with a more lat-taxing version of the deadlift movement pattern. Ive been going snatch grip but Im always looking to hit my back more.
hehe