Ill claim this as modded. Tho not much… let’s break each day down In that order…
Deadlift- I have no means for block pulls. So to emulate that - my reg deads will be 1" def/block pulls will be from floor/deficit pulls will be 3" def. Not perfect but its what I can do
Accessories here-
leg press - again no means in the home gym. So these will be my beltless highbar pause squats. Perfect really!
Shrugs- self explanatory . Glad to have these back
BENCH- reg bench closegrip and spoto. Press already part of the programming. Winning!
Acessory- closegrip is my usual assistance.
Chins- here’s my first pull . Fits perfect
Ab wheels- looks like an awesome spot for them. Given the lack of accessory here.
SQUAT- I already squat highbar…so the one wave of highbar of each session will be me just doin more squats lol. He assumes your a Lowbar squatter…
Accessories- d.l variation and my 2nd pull
Rows- my 2nd pull. Sticking w. Rows as I been doing them. Tried some rows from below the knees and just dont feel the connection as I do from the floor.and thats too bad cus I was looking for a change…
Stifflegged deads- I chose this option.but what im really gonna do is paused deads here. From floor/get tight/ pull weight 1-2". Off the floor pause 1-2 seconds then complete the pull explosively.
Thats it. The three layers of the main lifts seems phenomenal on paper. I added in the most bang for your buck accessories and thats it. Keepin it minimal as time is important too…
Note: there is zero percentages or weights given for accessory. Just 3-4 sets for 10-20 reps. Lol. So he wants them done bodybuilding style.ill follow this format for a nice change… just sets of 10 …add weight til a challenging 10 set. Maybe as things progress work into 3x8 or I like 4x6 actually. …
Monday 9-1-14
B.w 220 still incorporating my 1 min rests and being beltless amap.
Brandon Lilly’s strong365 day one: starts w. Heavy deadlifting day.epic
I didnt buy the book. I downloaded the ebook for free. And im using blackironbeast.com 365strong calculator which is awesome and so easy… !!!
Deads- warmup 1" def
135x10
205x8 realized I hate this deficit.
225x6 better . Loaded up hams better
245x4 same
5x2 @280
1" def- first three sets felt awfull. Last two much better. Ill say this- last week was heavy week and now he starts w. Heavy week again. Also- off a 1" plate is the hardest deficit for me. Everything feels heavy from there. Expecially when using my thicker and stiffer bar.
2x3@295
From floor since I dont have blocks. Belted up as- on heavyweek I belt up…weird tho knowing its first week.anyways.felt great here. Smooth.
2x6 @265
3" def tng- last rep of last set was a grinder. Goal met id say.
Acessories- I choose leg press and shrugs. Abs- reverse crunches
- just says 3 - 4 sets of 10 - 20. No weights of percents. So this first week ill be testing n tuning @ 3 sets of 10.here goes
Highbar beltless pause squats- since I dont have leg press machine.
135x10
185x10 good
205x10 these felt real heavy on my shoulders and arms after 6. 2ct paused last 2 reps. Pretty tough and pry a10 rep. Paused p.r
Shrugs- fairly easy til last set. 1 sec hold and hang each rep
135x10
205x10
225x10
Reverse crunches- 3x10- lie down. Hands Interlocked behind head. Feet straight out. Hovering a few inches off ground curls knees all the way up as far as possible , return to hovering positio for 1 sec pause
Including putting weights away took 1 hour.
There is no second press day on this program. But there is a 4th bodybuilding day.which I have no plan for. May use this time for a second press option. Since its an acessory basically follow the 3 x10 schemes. Later on I gave incline press a run to see…
Incline press- pause every rep
135x10 2sec pause
185x10 2sec pause last two reps really felt it in the delts
205x10 1sec pause last two reps slow, last rep a grinder!
Not part of this day* just had day off . Pry Insert this sunday night when I normally do my stretching dynamic warmup before bed.
Have you ever tried to give overhead press a solid run to see if it had any carryover to your bench? I ran 5/3/1 with his prescribed 4 lifts and my OHP went up and bench literally went down. I’d like for you to be a test rat before I can go around making claims that sometimes incline/close grip works better than overhead work.
Ill just say that for me I believe closegrip and incline support my bench best. I have done some overhead pressing and like the idea of getting a big number overhead. But… my home gym is a reg height ceiling and theres no opportunity to overhead there. I could do a seated overhead - which in the past I did and worked up to 185 for sets of 8. But its not the exact same…
Some notes: much reading on cube method and some things I gather:
-
Its for some more experienced people. I.e bigger number 5 sets of 2 deadlift @ 500 is more taxing than 5x2@ 300 . Picking weights for your self is crucial as none are given for accessory.
-
Which leads to a belief of lack of volume for lesser individuals. I.e only perform main movements once a week. And for relatively low volume at times
-
Which leads to more optimal recovery time than other programs. Again a positive for heavier lifters…a negative for lesser individuals.
To a dress these issues
-
Make sure I hit max reps and sets offered on main lifts. Make sure I take accessories as heavy as possible but still complete all reps.
-
Aside from hitting max reps and sets offered. Im using my accessory work as a second day to dead and squat. Hitting the volume and frequency dings on this program right on the head. Acessory to deads is highbar beltless pause squats. Acessory to squats is beltless paused deads. Simple. Genious.
-
With my work as described and now school starting ill be required to get up, get kids to school. Then try to get some sleep before my youngest wakes. Yikes. So… ill take any extra recovery I can!
Wednesday 9-3-14
B.w 219 w. Shoes
BENCH REPS DAY
Bench- neat setup here, he has you overload w closegrip. In heaven!
Warmup- 24 reps
135x10
205x8
225x6
The work- 3x8 reg bench 24 reps here
245x8
245x8
245x8 all easy really. Last two maybe slowed a hair
Closegrip- 2x6 . I assume tng since he announces all other pauses. 12 repshere
2 65x6 I paused first set. Had to. Last rep slow
2 65x6 tng last two slowwww. Reps catch in up
Spoto press- 1 inch pause off chest for 1 sec 12 reps here
honestly says 2 sets of 10-12. I decided to try feet up bench here and I struggled. Felt like a floor press w. No help from elbows to stop.
230x6 last two hard
230x6 last one slowest rep ever.
72 total reps here?
My 2 accessories
Chins 3 x amap . @ b.w 219
Warmup
X2
X3
Work
X8
X6
X 4
+1 decided to rest pause last set. 10 sec break/deadhang 1 sec/ pull to top
+1
+1
+1
+1 all these quite slow…
Total reps 1-28
Acessory #2
Ab wheels from knees
warmup
X5 pause last rep
X5 pause last rep
Work
X10 tng
X10 tng
X10 tng + 5 paused = 15
45 reps here
Had a pump feeling in my chest front delts and bis by the end. I wont be able to pause those closegrips much as its often quite heavy. Sometimes heavier than bench!
That bench session Musta been a pretty good shock. Though light weight comparably- many reps/24/24/12/12 . I start work at 4pm…typically night doms sets in 10 pm or later. By 7 pm I had noticable doms comin on that got worse as the night progressed. Chest/delts and bis.
Did some recovery work to help it along when I got home- stretched all areas nice and slow. Then spent 20 minutes In the pool which around 70 degrees is nice n cool and I believe helps allot here. After I took so.e extra fish oil and NSAIDS. Had a good helping of tuna casserole and a glass of water.
Woke today feeling much better! Slightly sore o.c but nothin crazy like the night doms.
Nice being back on a 3 day. You wake, feel your doms, think…well tomm is training day- stretch/mobility /eat right/recover. Repeat.
Friday 9-5-14-14
B.w 218
Beltless 1 min rest
SQUATS EXPLOSIVE
warmup atg beltless
Bar x 6 3 sec pause
135x10
185x8
205x 6 2 sec pause last rep
225x4 same
34 reps here
Speed squat- atg @ 210
X3
X3
X3
X3
X3
X3
X3
X3 not bad. Goin as fast as possible is new tho.had to mind my cues…
24 reps here
Speed squat to parellel @ 225
X5
X5 not bad again. But goin as fast as possible need to mind my cues. …
10 reps here
Pause squat to parellel @ 205.
X8 1 sec pause
X8 2 sec pause. The suck.
Acessory#1 paused deadlift - 1st time just gettin a feel
135x10 pause just off floor explode up as fast as possible all sets
205x10 last 3 reps had some burn in the hams
135x10 2 sec pause
- wanted 135/205/225 here… will get it In next two weeks… once adapted…
Accessory #2 - barbell rows. Bench grip. Deadlift stance off a plate
135x10
155x10
185x10 not bad. Just real exhausted by now.
Got n extra set in
135x10
Rest 10 seconds
135x10
Done.
First week complete. Think ive addressed the frequency issue w. My acessory choices . Now just progressively add weight. Which is new to me… for sets of 10.
Onto week two. Just lookin at it- squats on friday pretty high volume again. I say that because last friday seemed very light but tons of volume…wasnt even Reps day! My legs were destroyed.
My choice of weights for accessory seems on point for 3x10. I guess just add 5 pounds a week… willing to rest pause last set eventually.
Incline bench- 3x10 .
135x10 2 sec pause.
185x10 2 sec pause
210x10 +5 pounds heavier than last week- 1 sec pause. Felt just as good as last week…if not better
Monday 9-8-14
B.w 218.5
1 min rests unbelted
EXPLOSIVE DEADS- these looked real light and really were. I just moved them afap.
Warmup- off a plate
135x10 explosive as possible
205x8
225x6
24 reps here
Off a plate @230- deadstop these. Honestly these felt heaviest of the day…
X3
X3
X3
X3
X3
X3
X3
X3
24 reps here
From floor @245- mixed grip tng
X5 felt light n fast
X5 same
10 reps here
From 3 " def @210 doh deadstop
x8 so easy
x8 same
X8 again. Afap
Acessory #1 - beltless highbar pause squats
135x10 2sec pause
185x10 1 sec pause
210x10 +5 pounds from last week…felt as good if not better. 1 sec pause here. 2 sec paused last 2 reps
Acessory #2 -barbell shrugs 1 sec hang 1 sec hold
135x10
205x10
320x10 +5 from last week. Felt good. 5 sec hold last rep
Abs- reverse crunches. 1 sec hover w. Legs locked out. Hands behind head flexion abs.
X10
X10
X10
Wednesday 9-10-14
B.w - 212.5 - wth did this come from? I checked 3 times… this fits my theory that lift in in 5s or 5x5s makes my body add and maintain b.w. - 2 weeks on the cube and bam . 5x5 weight gone . Nothing else has changed in my day to day…
1 min rests
HEAVY BENCH
warmup - tng pause last rep
135x10
205x8
225x6
245x4
28 reps here
Bench @280 - supposed to be tng. I paused em cus I knew it was light to me
X2 1 sec pause
X2
X2
X2
X2 3 sec pause here. Never struggled. Controlled every rep.
10 reps here
Closegrip @295- he overloads bench here, love it. Tng.
x2 pointer finger on smooth
x2 pointer finger on knurling- about 1 finger wider than before*
X2 same - this was supposed to be a 2x3- but I flipped that number on its head because on second rep of first set I got a major back cramp on right side. I stretched it out and blame it on feet outta position here- got locked in correctly for last two sets. Finished day w.o a problem…
6 reps here
Spoto bench @ 265
X6 didnt take these lightly like last week. Tng to the spot- pause there last two
X6 now that I had a feel - 2 sec pause at the spot . Last two sloww…
12 reps here
Acessory #1- chins b.w 212.5 plus shoes.
x2 dead hang
X3 dead hang
X10 tng amap. Ties my p.r. last two grinders. Thank you b.w !
X5 blown felt like a ton
X3
Rest 10 sec
X1
rest 10 sec
X1
Acessory #2 - ab wheels
x5 tng pause last rep
X5 same
x10 tng
X12 tng
X14 tng
Done- wanted some more volume on chins
Extra- rack chins - place bench bar on my squat rack, grip bar w. Supinated grip on knurling- which turns out to be 1 handwidth wider than my reg chin grip, put feet up on bench. Ass should dead hang in the air. Full stretch. Now pull up till chin is hovering over bar thenreturn to starting position. Its much like a block pull to a chinup. Outta the bottom your resting feet are holding some weight…but within a few inches of pulling all weight should be on you. I lift feet up after initial pull to ensure this… get a nice 1 sec hover over that bar and 1 sec full hang.
X6 barely
X6 barely
Friday 9-12-14
B.w 214.5. Still…
Unbelted 1 min rests was the plan. .but volume day of squats had me adjust. … more like 90 seconds and belted up for two sets only. Which given the high volume of unbelted squats I had no issue w. Doing…
SQUATS REPS DAY
warmup- unbelted.
Bar x6. 3 sec pause esch rep
135x10 pause last rep only on these
185x8
205x6
225x4
34 reps here
Work sets- to parellel @225 unbelted
X8 worst set. Right foot outta position
x8 better
X8 best. Perfect form n reps. Every last set went this way today…
24 reps here
Work set @240 to parellel .belted up
X8 ok. Gettin a feel.
X8 perfect form n reps. Happy.
16 reps here
Pause at parallel .unbelted @210
X10 worst set of day. Right foot out of position again. Much lean after rep 5. Embarrassing bad.
X10 took 2 min break. Stretched. Reset mind. Perfect reps here no struggle till last two… yes.
20 reps here
Acessory#1- unbelted paused dead lifts. 1" off floor.
135x10 fast explosive
205x10 fast.last two tough…
205x10 last 3 quite grueling … glad to finish. Nice jump from last week tho…
Acessory#2- rows. Off a plate deadlift stance. Bench grip
135x10 I was blown out by now. This felt like a ton. I literally thought of ALPHAS -DIE EMPTY.
155X10 a little better
185 x10 pry the heaviest 185 set ever. Oh well. Got em.
Came back and hit two more sets for volume
135x10 tng
rest 10 sec
135x10 deadstop
What a day…look at all those squats reps… followed by paused deads. I spent 15 mins in the pool after. Which is 66 degrees and felt much like and ice soak. Spring n fall I find most useful In this way…as during su.med its warmer…
Followed up w. Strongman work of heftin n stackin her mega packs of diapers- new to her list of activities btw…
Week 3 here. Will complete my 1st wave on friday. Then it gets more real. Some notes coming about the first wave and what I learned.
Sunday. Nights paused incline 3x10
135x10 2 sec pause
185x10 2 sec pause. Also on these feet way out…no leg drive
215x10 1 sec pause- felt real powerfull on these thru 7… slightly longer pause on last 3 . Also on this… get nice and tight for this sets feet back but flat for a solid base and some leg drive.
Monday 9-15 9-154
B.w 216 - wow… so low for a monday weight. I worked saturday and had 3 big meals. No junk. Sunday two big meals… a nice big dessert and some mt dew. Not to bad for a whole weekend.
1 minutes amap. Unbelted. These high reps have me taking 2 min rests before final sets…
DEADS REPS
Warmup - off a plate
135x10
205x8
225x6
24 reps here
Work- off a plate tng @245
X8
X8 last two were harder
X8 same .
24 reps here
From floor- deadstop@265
X6 good
X6 last two hard
12 reps here
3" deficit explosive tng @230
X10 ok
X10 last cple everything sucked- bent over huffin n puffin after…
20 reps here
2 min rests before every last set today. Really helped get thru.
Acessory#1- highbar paused squats beltless
135x10 2sec pause
185x10 1sec pause
215x10 p.r - got a nice rest before and stretch too. Fought lean after 5…but felt strong
Accessory#2- shrugs 1 sec hang 1 sec hold
135x10
205x10
235x10 went well. Mixed grip last two sets
Abs- reverse crunches
X10 1 sec pause
x10 1 sec pause
X10 2-3sec pause to make last two suck…
Wednesday 9-17-14
B.w 213 . Ill take this…
1 min rests
EXPLOSIVE BENCH
warmup - afap pause last rep only
135x10
205x8
225x6
24 reps here
Explosive reps @230- brought grip in one finger width
X3
X3
X3
X3
X3
X3
X3
X3
X3 clanged first two reps on all sets. 8 sets planned but an error on my tracking had me do 9.
27 reps here
Closegrip @245- I chose to pause.
X5 1sec pause. Fast
x5 2 sec pause. Reps still moved good
10 reps here
Spoto press @210 - reg. Grip. Which after all that felt a mile wide!
X8 1sec pause at the spot
X8 full 2 sec pause at the spot. Made last two hard…
16 reps here
Acessory#1- chins 3x amap.decided on weighted chins… So @ 228 ( b.w plus shoes belt n 10 pound plate= 228 on scale)
B.w warmup
x1
X2
X3
@228
x8 weighted p.r!
X4 slow lockout
x3- deadhang this rest pause set
Rest10sec
x1
Rest10sec
x1
Rest10sec
x1
26 reps here
Acessory#2- ab wheels
warmup
x6
X6
@228
X10
X10
X12 slow eccentric every rep last set
44 reps here
Extra- rack chins
Closegrip- hands 4" apart
x6 pause top n bottom
Reg grip- hAnds next to smooth
X6 pause top n bottom
Friday 9-20-14
What
B.w 213. Nice…
Belted 2 min rests on working sets
HEAVY SQUAT
warmup - atg beltless
Bar x6 3 sec pause each rep
135x10 tng pause last rep only here on …
185x8
205x6
225x4
34 reps here
Work - belted to parallel @255
X2 felt heavy here
X2 got better as sets went on
X2
X2
X2
10 reps here
This called for 2x3 @275- I took it a bit further as i hadn’t lifted heavy in awhile…
275x3
295x3
315x3 ties p.r. not best reps but when teing p.r I’d say they were ok! So hard…cus I still dont have a rack. No safeties!
9 reps here
Pause squat to parellel @245
X6 kinda ugly
X6. Better. Wierd.
12 reps here
Acessory#1 - paused dead lifts
135x10 explosive as possible after the 1" pause off the floor
205x10
225x10 p.r and goal met as stated! Sets of 10 of these are so much harder than they look on paper…after squats…
acessory#2 - rows- the suck continues. Always blown by now
135x10 from floor. No def. Today.
155x10
185x10 . Feels like 205 . Fresh I was doin sets of 8 w. Good form… smh
135x10 tng
rest 10 sec
135x10 deadstop
First 3 week wave is complete. I feel real good about this program and have already been challenged in diff ways!
Sets of 10 progressively over loading
I dont see how this isnt high volume if you choose the max reps n sets each day
Unless they ment cus you were hitting each lift only once a week. So tonnage wise maybe…but I addressed that with using a variation of each as my acessory so…its twice a week here
Buildin up my total reps w. More warmup using the 10 8 6 4 scheme
Most session are about 1 hour consistently w. My 1 min rests. Crept on some heavier day w. Longer rest…add 15 mins