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Post by jaysun on May 27, 2015 15:47:25 GMT
I am making some changes to my programming. I have been using the "Bulgarian Method" for about a month and a half and have had some great results. As a school teacher, the summer break is coming up and I am going to have to be more flexible than the "Bulgarian" model allows. I will be implementing the Juggernaut Method 2.0, which is very similar to 5/3/1, but has a little more rigid rep/set scheme and seems to focus on the fact that conditioning is as important as strength. In fact, the JM book refers to Wendler quite a bit. Today will look something like this: Bench: 120x4x10 120x1x10+ DB Flies 35x5x8 DB Rows 65x5x8 Wall Balls 25x2x15 MB Throws 25x2x15
We'll see how it goes. It will be hard for me to get used to not performing at maximal levels, especially only squatting once a week. ONCE A WEEK? I'm afraid that if I can't perform at maximal levels, I'll begin to lose the benefits and then just be working my ass off for no reason. The "Bulgarian" model is like a good drug, hard to give up. |
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Post by TM79 on May 27, 2015 17:04:24 GMT
I am making some changes to my programming. I have been using the "Bulgarian Method" for about a month and a half and have had some great results. As a school teacher, the summer break is coming up and I am going to have to be more flexible than the "Bulgarian" model allows. I will be implementing the Juggernaut Method 2.0, which is very similar to 5/3/1, but has a little more rigid rep/set scheme and seems to focus on the fact that conditioning is as important as strength. In fact, the JM book refers to Wendler quite a bit. Today will look something like this: Bench: 120x4x10 120x1x10+ DB Flies 35x5x8 DB Rows 65x5x8 Wall Balls 25x2x15 MB Throws 25x2x15
We'll see how it goes. It will be hard for me to get used to not performing at maximal levels, especially only squatting once a week. ONCE A WEEK? I'm afraid that if I can't perform at maximal levels, I'll begin to lose the benefits and then just be working my ass off for no reason. The "Bulgarian" model is like a good drug, hard to give up. Sounds like a plan. The Bulgarian Model sounded like something a 20 year old may have been able to pull off for a while, but I just don't see someone our age, that has a job, a family, etc. being able to pull that off for very long. Juggernaut sounds a lot more manageable. If we were professional athletes and worked out (and rested) for a living, our meals managed for us, etc. I think we could do a lot more. Not very familiar with that program, but I'm looking forward to seeing how it works for you. The 5-3-1 seemed like a good program to me. I started implementing Rep/Weight Schemes that Guy has recommended and those seem to be doing well for me right now. I'm actually about to lengthen my cycle to 7 weeks (+1 Deload Week so 8 Weeks). That is mainly to line up with a vacation that we're doing in mid-July. The main changes to the program will mainly be the conditioning work. I'll probably build up to an hour run and a long metcon over 4 weeks and then taper off sharply toward the end of the cycle to give myself more energy for the strength work, which will build throughout the cycle and max out on the last week. Hopefully that makes sense. Looking forward to seeing how all of these changes work. See Moderator Forum for recent site changes. |
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Post by jaysun on May 27, 2015 17:20:33 GMT
I am making some changes to my programming. I have been using the "Bulgarian Method" for about a month and a half and have had some great results. As a school teacher, the summer break is coming up and I am going to have to be more flexible than the "Bulgarian" model allows. I will be implementing the Juggernaut Method 2.0, which is very similar to 5/3/1, but has a little more rigid rep/set scheme and seems to focus on the fact that conditioning is as important as strength. In fact, the JM book refers to Wendler quite a bit. Today will look something like this: Bench: 120x4x10 120x1x10+ DB Flies 35x5x8 DB Rows 65x5x8 Wall Balls 25x2x15 MB Throws 25x2x15
We'll see how it goes. It will be hard for me to get used to not performing at maximal levels, especially only squatting once a week. ONCE A WEEK? I'm afraid that if I can't perform at maximal levels, I'll begin to lose the benefits and then just be working my ass off for no reason. The "Bulgarian" model is like a good drug, hard to give up. Sounds like a plan. The Bulgarian Model sounded like something a 20 year old may have been able to pull off for a while, but I just don't see someone our age, that has a job, a family, etc. being able to pull that off for very long. Juggernaut sounds a lot more manageable. If we were professional athletes and worked out (and rested) for a living, our meals managed for us, etc. I think we could do a lot more. Not very familiar with that program, but I'm looking forward to seeing how it works for you. The 5-3-1 seemed like a good program to me. I started implementing Rep/Weight Schemes that Guy has recommended and those seem to be doing well for me right now. I'm actually about to lengthen my cycle to 7 weeks (+1 Deload Week so 8 Weeks). That is mainly to line up with a vacation that we're doing in mid-July. The main changes to the program will mainly be the conditioning work. I'll probably build up to an hour run and a long metcon over 4 weeks and then taper off sharply toward the end of the cycle to give myself more energy for the strength work, which will build throughout the cycle and max out on the last week. Hopefully that makes sense. Looking forward to seeing how all of these changes work. See Moderator Forum for recent site changes. The JM is versatile and flexible. I really do like the BM, but I won't be able to pull it off with fidelity over summer break. The JM is 4/4week blocks/waves. We'll see. Your cycle looks good. I will look at your stuff and may implement it if time allows. I have 45-60 mins. |
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Post by jaysun on May 27, 2015 17:22:17 GMT
For a complete review you can check it out here. PLW has a whole section of program reviews. Check out the site, it's a good reference. |
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Post by TM79 on May 27, 2015 20:27:07 GMT
For a complete review you can check it out here. PLW has a whole section of program reviews. Check out the site, it's a good reference. Just watched the video in the link you posted. I agree with your earlier assessment. It is much more volume based and you will likely lose some of your gains. That works if you are training as more of an all around athlete. I know that you've mentioned an interest in this type of training before (throwing, etc.) It's somewhat similar to what I'm doing, definitely more so than the Bulgarian Method. In my program, the main purpose of the lifting is to get as strong as possible. The main purpose of the conditioning work is to be in the best all around cardiovascular shape as possible. And I believe that my template really allows for maximum efficiency in both. Of course, as we've discussed in the past, I'll never be as good as I could be at either strength or conditioning by doing them both, but I'm OK with that. The assistance work that I do probably serves more as conditioning than actual assistance. I've been trying to do heavier weight and lower reps on that in an attempt to really aid in strength. Honestly, I'm still messing with that right now. My workouts rarely take longer than an hour now (not including warm-up). Since I switched to more of a "split" style program, things have been much faster. It does get a little longer when I do longer metcons and runs, but that is only twice per week on only one or two weeks in the cycle (so only 4 days total per cycle). I was just looking at programming my conditioning work geared more toward running a 5K race. What I've been doing up to this point is actually pretty on par with the way runners train (if you treat the metcons as cardio workouts, which they are). Anyway, I'm by no means saying that my program is the best for you or anyone else, but it is about as efficient as anything that I can think of for what I'm trying to do. |
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Post by jaysun on May 27, 2015 20:31:34 GMT
This is how it went:
Bench: 150x4x10 150x1x10+(10)
DB Flies 35x6x8
DB Rows 65x6x8
TT=23'50"
3RFT of: 50 single unders>>>5 med ball throws over a 10' line>>>5 over the back med ball throws over 10' line>>>50 single unders
TT=7'23"
It was definitely a good workout. I am not used to doing 5 sets of 10 of anything anymore. The med ball throws and the single unders we're actually pretty hard. It was difficult not getting under the squat rack and I almost did it out of habit.
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Post by TM79 on May 27, 2015 20:43:36 GMT
This is how it went: Bench: 150x4x10 150x1x10+(10) DB Flies 35x6x8 DB Rows 65x6x8 TT=23'50" 3RFT of: 50 single unders>>>5 med ball throws over a 10' line>>>5 over the back med ball throws over 10' line>>>50 single unders TT=7'23" It was definitely a good workout. I am not used to doing 5 sets of 10 of anything anymore. The med ball throws and the single unders we're actually pretty hard. It was difficult not getting under the squat rack and I almost did it out of habit. Nice work! Usher back in the conditioning! Glad you're back! |
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Post by jaysun on May 27, 2015 21:01:07 GMT
For a complete review you can check it out here. PLW has a whole section of program reviews. Check out the site, it's a good reference. Just watched the video in the link you posted. I agree with your earlier assessment. It is much more volume based and you will likely lose some of your gains. That works if you are training as more of an all around athlete. I know that you've mentioned an interest in this type of training before (throwing, etc.) It's somewhat similar to what I'm doing, definitely more so than the Bulgarian Method. In my program, the main purpose of the lifting is to get as strong as possible. The main purpose of the conditioning work is to be in the best all around cardiovascular shape as possible. And I believe that my template really allows for maximum efficiency in both. Of course, as we've discussed in the past, I'll never be as good as I could be at either strength or conditioning by doing them both, but I'm OK with that. The assistance work that I do probably serves more as conditioning than actual assistance. I've been trying to do heavier weight and lower reps on that in an attempt to really aid in strength. Honestly, I'm still messing with that right now. My workouts rarely take longer than an hour now (not including warm-up). Since I switched to more of a "split" style program, things have been much faster. It does get a little longer when I do longer metcons and runs, but that is only twice per week on only one or two weeks in the cycle (so only 4 days total per cycle). I was just looking at programming my conditioning work geared more toward running a 5K race. What I've been doing up to this point is actually pretty on par with the way runners train (if you treat the metcons as cardio workouts, which they are). Anyway, I'm by no means saying that my program is the best for you or anyone else, but it is about as efficient as anything that I can think of for what I'm trying to do. I'll take a look at your stuff again, at least the conditioning parts. I'm going to stick with the JM for one cycle. The review on PLW is about the first edition, I have JM 2.0 and yes, it can be tailored to fit many different sports and/or goals. I'll be playing with it and using the JM book for templates and ideas. Your programming is solid. As for the strength reps/sets, in all of my readings, the most common and effective seems to be 6-8x3-4 at about 75-85%. |
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Post by TM79 on May 27, 2015 22:46:39 GMT
Rest Day
Tricep Stretch-Side Bends: 10 Each Direction
Overhead Doorway Stretch, 30 Seconds
Front Rack Stretch, 30 Seconds
Shoulder Dislocates: 10 Reps
Over & Back: 10 Reps
Lying Quad Stretches: 30 Seconds Each Leg
Hamstring Stretches: 30 Seconds Each Leg
Groin Stretch: 30 Seconds
Quad Stretches: 30 Seconds Each Leg
Bent Hamstring Stretch: 30 Seconds
Spiderman Hold: 30 Seconds Each Leg
2.5 Mile Walk Pushing Stroller
Comments: Just some stretching and a walk today. The walk was SLOOOOOOOWWW.
My wife has been having pain in her lower abdominal area every since trying the three sets
of core stuff that I gave her to do last weekend so we had to walk slow. Not really sure what
to do about that. I'm not sure if it is muscular pain from being inactive or some other type of
pain related to her c-section. For now, we're waiting on her to feel better and then will VERY
SLOWLY reintroduce those exercises, even if she only does 1-3 reps of each for the first few days.
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Post by TM79 on May 27, 2015 22:48:58 GMT
Yeah, go for it man. Discussions like this are why I love this site and wish we had more input from others. It's sort've a "mad scientist" lab where we try to find what works and tweak it, etc.
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Post by jaysun on May 28, 2015 2:54:17 GMT
Your wife's pain is probably the c-section. I know my wife still has abdominal weakness and our youngest is 3YO and she didn't have a c-section.
I'm going to run 3 week cycles and mix the rep schemes up. Do the "10's" first, then the "5's", then " 8's", finish with "3's." This strategy will allow me to get the BB high rep type volume for "swollertrophy" then work some heavy weights, then back to volume with a finish on intensity. I'll take a deload during the 7th week if I feel I need it. I'm going to rely on the "autoregulation" habits I HAD to develop doing the Bulgarian. So instead of being 16/weeks it will be 12-13.
My conditioning focus will be on power/alactic (jumps, med ball throws, sprints>10-12"), lactic (rope skips, shuttle runs, sprints<15") and aerobic(swimming, running.) As for losing my gains, I'm hoping not; some of the folks at JTS are heavy duty folks.
Funny thing is, all of these "new" training models are a heck of a lot like the old high school program Bigger, Faster, Stronger which just took Bill Star's 5x5 and threw in some percentages and rep count data to regulate progress and added sport specific conditioning strategies.
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Post by TM79 on May 28, 2015 3:06:07 GMT
Your wife's pain is probably the c-section. I know my wife still has abdominal weakness and our youngest is 3YO and she didn't have a c-section. I'm going to run 3 week cycles and mix the rep schemes up. Do the "10's" first, then the "5's", then " 8's", finish with "3's." This strategy will allow me to get the BB high rep type volume for "swollertrophy" then work some heavy weights, then back to volume with a finish on intensity. I'll take a deload during the 7th week if I feel I need it. I'm going to rely on the "autoregulation" habits I HAD to develop doing the Bulgarian. So instead of being 16/weeks it will be 12-13. My conditioning focus will be on power/alactic (jumps, med ball throws, sprints>10-12"), lactic (rope skips, shuttle runs, sprints<15") and aerobic(swimming, running.) As for losing my gains, I'm hoping not; some of the folks at JTS are heavy duty folks. Funny thing is, all of these "new" training models are a heck of a lot like the old high school program Bigger, Faster, Stronger which just took Bill Star's 5x5 and threw in some percentages and rep count data to regulate progress and added sport specific conditioning strategies. Yeah, I'm thinking you're right. It's just hard to tell if it is pain that she should "push through" or just to let her chill out until she feels better. It's hard. She has never really lifted weights so I don't think she really knows which type of pain it is either. I'm going to err on the side of caution and just wait until she feels better, then we will reintroduce it with just a few reps a day. Sounds good on the program. Yeah, I would want to try and max out sooner than every 16 weeks. Sounds like you've got it all figured out. Looking forward to seeing how it goes for you.  |
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