Request for participants

[Hanley]

I think the main lifts and CGBP are pushing the max 48 hour recoverable stress for the pecs. Those bitches (pecs) just don't recover like triceps and front delts. That said, if you think you can add fly (or other tit-centric) volume without compromising bench, absolutely go for it. I would strongly recommend pec and tricep work after Strength Day's main session.

For the Bro Block I'm thinking of trying light machine pullovers as exercise A and hammer curls as B. Is that too much stress together with the bench pressing?

I think that's a really good combo. I think the stress should be fine (just don't go at an insane pace...maybe a superset every 90-120 seconds).

FWIW, I often do pullovers and curls for my "Bro Block".

[MWY]

I'm very much looking forward to starting this tomorrow and to seeing what the results look like. I'll be logging as usual and can definitely provide videos of whatever lifts you're interested in seeing @Hanley.

For the "Bro blocks", I'm thinking about doing one different lift each day:
W: Lat pull downs / Hammer Curls
F: Press / Hammer Curls

Sound good, or should I keep the first exercise the same?

[Hanley]

Sound good, or should I keep the first exercise the same?

Nope. That setup sounds great.

[tersh]

Clearly I need to get back into the game so I can contribute to science projects.

[damufunman]

Also just want to chime in as well and say thanks to @Hanley for doing this. Excited to see how this works and glad to contribute to the science.

[Hanley]

@chrisd

I assigned you a program, but have not scaled volume for you yet. We can scale back as necessary.

[chrisd]

@chrisd

I assigned you a program, but have not scaled volume for you yet. We can scale back as necessary.

Okay,

is it sets x reps or reps x sets ?

I do Tues, Thurs, Sat, so I have time to work out a bro block.

[Hanley]

@chrisd

I assigned you a program, but have not scaled volume for you yet. We can scale back as necessary.

Okay,

is it sets x reps or reps x sets ?

I do Tues, Thurs, Sat, so I have time to work out a bro block.

Sets x reps

[mgil]

Hopefully all you guinea pigs get lots of gains and know that @Hanley, although experimenting, is providing a high dollar service. Not high touch though.

[cgeorg]

How much extra for touch? I would pay 300% of the current rate.

[RobD]

Too bad I missed this, wouldn't mind giving it a go if you happen to offer another go around. Been spinning my wheels lately with an inconsistent routine.

Good luck!!

[Hanley]

Too bad I missed this, wouldn't mind giving it a go if you happen to offer another go around. Been spinning my wheels lately with an inconsistent routine.

Good luck!!

Yeah, sorry, man. My Fitbot account only allows 20 clients, and 20 folks volunteered for this experiment within the first day (still shocked by that).

I'm trying to think of a fair way to open this to other folks.

[AaronM]

Too bad I missed this, wouldn't mind giving it a go if you happen to offer another go around. Been spinning my wheels lately with an inconsistent routine.

Good luck!!

Yeah, sorry, man. My Fitbot account only allows 20 clients, and 20 folks volunteered for this experiment within the first day (still shocked by that).

I'm trying to think of a fair way to open this to other folks.

Charge new folks 1/2 of SSOC rates

[augeleven]

What is the benefit of fitbot vs using google sheets on the trainer/number crunching end?

I put my workouts into a spreadsheet so I don't have to math while lifting. much hard. many dumb.

[aurelius]

This is exciting! Great idea and thanks for doing this.

[Hanley]

What is the benefit of fitbot vs using google sheets on the trainer/number crunching end?

Workflow is vastly, vastly more efficient using Fitbot.

Hard to convey without walking you through the software.

[chrisd]

Okay, so I'm set for day one tomorrow.

Pecs and tris are getting a lot of work, so bro block looks like some sort of row, probably pronated (not @£$@ing pendlay) and curls, because biceps.

Day 2 could be another kind of row, I'm leaning towards supinated or possibly pull downs, and LTEs could go in there, if my arms haven't fallen off.

Day 3 back to pronated rows and more curls

Reasonable ?

I assume the demo videos are the ones that you want, I'll try to get some.

[PatrickDB]

@chrisd, that looks similar to my plan. One block DB rows/DB curls, one block chins/press.

[Hanley]

Okay, so I'm set for day one tomorrow.

Pecs and tris are getting a lot of work, so bro block looks like some sort of row, probably pronated (not @£$@ing pendlay) and curls, because biceps.

Day 2 could be another kind of row, I'm leaning towards supinated or possibly pull downs, and LTEs could go in there, if my arms haven't fallen off.

Day 3 back to pronated rows and more curls

Reasonable ?

I assume the demo videos are the ones that you want, I'll try to get some.

Yup. Also, I just went into the program and knocked the volume down a bit.

Also, also: I'm thinking we should scrap "Power Day" Bro block.

OR you could make Power Day's Bro block 1)abs 2) something on legs.

I think 3 upper-focused Bro Blocks is just too much elbow stress (on top of lots of press volume)

[chrisd]

@chrisd, that looks similar to my plan. One block DB rows/DB curls, one block chins/press.

Nice, but the easy set of 12 rules out chin ups for me. I figured rows would hit the back delts and the lateral delts will just have to fend for themselves.