Strength in the Time of Quarantine

[Hanley]

Not sure what else to do aside from more muscle

I'd maybe try a program that uses higher intraset fatigue.

Do you have an example of a high intraset fatigue program? Does that mean more RPE 8-9s and higher %s?

Yeah, just anything with the majority of worksets in RPE 7-9 (most programs, really).

[slapHAPPY]

Should you pair the lower total reps with lower reps per set? Does it matter at all?

[Hanley]

Should you pair the lower total reps with lower reps per set?

Not necessarily. Crude-rule: in a single set, do reps until you notice an obvious slow down in bar speed.

Someone might have a mix of high-resistance to acute fatigue, but poor recovery ability (think: 70 year old ex marathon runner). That guy might have low-ish total session volume with higher reps-per-set.

On the opposite end of the spectrum, we might have someone with very, very good recovery ability who's very quick to fatigue (collegiate shotputter). That dude might have extremely high session volumes but very few reps per set.

[lehman906]

You've got my attention....

I'll post the program I'm currently using for bench. It seems to be working (I think I'm seeing an uptick in usually glacially-slow rate of gains).

Did this happen and I didn’t see it? I’m assuming it’s not the 3 week MM on your IG bio?

[Hanley]

You've got my attention....

I'll post the program I'm currently using for bench. It seems to be working (I think I'm seeing an uptick in usually glacially-slow rate of gains).

Did this happen and I didn’t see it? I’m assuming it’s not the 3 week MM on your IG bio?

Sorry for the late reply. I'm going to start a subreddit with links to templates, tools, etc.

[Wayne]

I’m coming to the end of 2x 7 week BBM hypertrophy cycles. My first time training 4 days a week but I’ve really enjoyed it.

Is this still worth trying for a few weeks? I enjoyed the original MM so figure this is worth a shot.

The alternative is more BBM programming (maybe strength, or more hypertrophy), or AtS. I’ve done quite a lot of BBM style training so a change does appeal.

I was thinking maybe this one, then possibly into AtS after.

[slapHAPPY]

I’m coming to the end of 2x 7 week BBM hypertrophy cycles. My first time training 4 days a week but I’ve really enjoyed it.

Is this still worth trying for a few weeks? I enjoyed the original MM so figure this is worth a shot.

The alternative is more BBM programming (maybe strength, or more hypertrophy), or AtS. I’ve done quite a lot of BBM style training so a change does appeal.

I was thinking maybe this one, then possibly into AtS after.

Yeah, do something vastly different and find out how you respond compared to BBM. It won't be a waste of time regardless of your results.

While BBM gave me great results, I quickly burned out doing 8-9RPE sets for every single exercise every single day. It's just mentally exhausting, and frankly pretty boring.

[Wayne]

I’m coming to the end of 2x 7 week BBM hypertrophy cycles. My first time training 4 days a week but I’ve really enjoyed it.

Is this still worth trying for a few weeks? I enjoyed the original MM so figure this is worth a shot.

The alternative is more BBM programming (maybe strength, or more hypertrophy), or AtS. I’ve done quite a lot of BBM style training so a change does appeal.

I was thinking maybe this one, then possibly into AtS after.

Yeah, do something vastly different and find out how you respond compared to BBM. It won't be a waste of time regardless of your results.

While BBM gave me great results, I quickly burned out doing 8-9RPE sets for every single exercise every single day. It's just mentally exhausting, and frankly pretty boring.

Thanks for the pointers. I found the first five weeks of the hypertrophy BBM program great but then found the last two or so a drag. Think it’s the combination in those weeks of singles / worksets / RPE which seems to not work too well for me back to back.

Anyway, I’m two sessions in to this program. Good so far. Refreshing to do something a little different. I’m enjoying varying rep range depending on RPE / bar speed.

[Hanley]

I’m enjoying varying rep range depending on RPE / bar speed.

I've mentioned this elsewhere...but don't think of this as "3 weeks". Rather, it's 12 sequential sessions. Bump the 24 hours rest to 48 if necessary...48 to 72, etc.

[Wayne]

I’m enjoying varying rep range depending on RPE / bar speed.

I've mentioned this elsewhere...but don't think of this as "3 weeks". Rather, it's 12 sequential sessions. Bump the 24 hours rest to 48 if necessary...48 to 72, etc.

Thanks Hanley - I did see you mention this previously. How would you auto regulate that? Just based on perceived recovery / how up for training I’m feeling?

It’s not something I thought I would use, but surprisingly after a couple of sessions I’ve got that enjoyable DOMs going on so I might take an extra day off here and there to manage around that as the programme goes on.

[plaguewielder]

I’m enjoying varying rep range depending on RPE / bar speed.

I've mentioned this elsewhere...but don't think of this as "3 weeks". Rather, it's 12 sequential sessions. Bump the 24 hours rest to 48 if necessary...48 to 72, etc.

This is easy to say, but sometimes hard to implement. It can make you feel as though you waste some time, ''others do it in 1 week and I need 8 days etc.'' Maybe it would be worth to format the plan only in terms of session like 1 through x or whatever number of sessions in a plan. Without giving out the ''estimated time to completion'' so that no one knows how fast ''should'' they move through sessions.

[Wayne]

PR’d my bench on this - W3D3 hit 122kg single at 65.5kg bodyweight. Most recent PR based off a single at 8.5 prior to starting this was 117kg.

Would you run this a second time through? I’m thinking running another cycle then switching to a work capacity block for a couple months.

For work capacity have you guys got a good template or outline? I’ve got A2S which talks about it, but I’d be interested in everyone’s exercise selection.

[DPriest442]

I still like the HVLF format...but there's more "skill work" in this template.

If I were building a long-term cycle (like 6+ months), I do

Months 1-2: Work Capacity Stuff
Months 3-4: HVLF
Months 5-6: this "general strength" template
+ Maybe a peaking block

I was thinking something like this, but a little shorter.
Something like 4 weeks of hypertrophy/work capacity training non-comp lifts (something like press/front squat, incline db bench/rdls plus isolations on Monday/Thursday and Tuesday/Friday)
Then next 4 weeks HVLF (7-11 sets on bench/squat Monday, bench/deadlift doubles/singles on Tuesday, 7-11 sets of bench/deadlift on Thursday and bench/squat doubles/singles on Friday)
Then this template plus an extra week of peaking
Would you recommend keeping comp singles on the first block to not lose practice?

[Hanley]

Would you recommend keeping comp singles on the first block to not lose practice?

Eh. I think the value of doing or not doing the heavy work will vary by individual.

I, personally, really, really like time away from heavy loads.

[Testiclaw]

Would you recommend keeping comp singles on the first block to not lose practice?

Eh. I think the value of doing or not doing the heavy work will vary by individual.

I, personally, really, really like time away from heavy loads.

Seconded.

They "cost" a lot for me.

[OrderInChaos]

Sorry for the late reply. I'm going to start a subreddit with links to templates, tools, etc.

/r/BulkedBillBurr

[Wilhelm]

Gonna run the squat portion of the 3 week template, and go back to the 2 week DL portion.

Ran the 3 week DL portion (1 day a week, so 6 weeks) as a spacer/variety after a very long stretch of the two week.
But now that i'm back up to strength, i'm estimating that 6 cycles of the 2 week, starting lower than i ended, will be sustainable, with some sort of recovery thing between those macrocycles.
Hope so anyway.
I'll do my best to run it for all its worth.
450 plugged in for the first cycle. Week 1 easy single of 405, ending with 460 if all goes well, 3lbs below my latest 1RM.
Probably i'll want to test then too.

Finally gave the 3 week squat portion a look, and it appeals to me at first blush.
Plus i need to stop screwing around whith the things i've been doing lately.
Wanna turn my brain off a bit and just dtfp.

I'll be rerunning the Gillingham Heavy/Light thing, as it really seems to fit me well, i like doing it, and i'm 99.9% sure it's actually working.

[Lurikeen]

Would this be adaptable for 2x/week frequency? Other commitments and my living situation pretty much limit me to just twice a week for the time being.

Or would I be better served by following some of the other ideas that are floating around in some of the other threads? I was running Montana Method on a 3x/week schedule before and made some good progress, but now I'm a little lost due to never being in the situation of going so infrequently.

[Wilhelm]

Welcome @Lurikeen

Just run it as six weeks?
Day 1 & 2/ 3 & 4, etc...

[Lurikeen]

Thanks for the response.

I was just a little worried that, if I were to do that, it'd be too little frequency of squatting/deadlifting? Before I was used to squatting and benching almost every session (3x/week) and deadlifting twice. Doing it as you suggest would have me squatting and deadlifting just once a week. Is it not a problem?