Hi Paul. I looking to bring up a lagging bench and also want to add more pectoral mass. How (during which phases?) would you recommend I add specialization to LRB365?
So if I my typical overhead press max is like 165 on a good day but more like 155 on a regular day (EDM) I programmed it at 150. Is this tooooooo light?
I love the 350 idea. I haven't done incline in a long time and I rocked a 135 for 43. My pecs feel jacked! Thank you! On flat bench I reviewed your setup and it look like your feet are just slightly behind knees. I see many on the internet with their feet way back to increase arch. I've tried that, feet in front (from a Dave Tate) video, and ultimately I think I'm going to go back to feet directly below your knees. I'm following what you said about sticking your feet then pulling yourself back to get yourself tight, but I guess I'm not sure where I want my feet to be? I want my feet to be flat as the fed that I'm thinking of joining requires this. (so on toes not an option). THanks! Sam
You're thinking way too much about where your feet are, instead of how your upperback is supporting you on the bench. Think about putting your body in the best position to do that. Not just where your feet are.
Well hell, that's good to hear. SHould be easy fix? Set your arch and rock and roll! Between the programming light everything else has been rolling so I will try to not obsess with this apparently small detail!
I have my own wedding in september, thats during the mass building fase. I prefer to look lean. Can i switch the mass building fase with the cardio fase? So do mass building after the strong 15...
You should be lean going into that phase. Just don't get crazy with the calories. Remember, if you're less than 15% (which you should be most of the year once you get everything dialed in) you should never really look "fat".
If non-365 questions are being answered, I have one about the intermediate mass split from SLL. In your post "SLL Programming Combinations - Part 2" you laid out a plan to squat twice a week using the Big-15 (with a 50% set) and Strong-15 cycles. I'd like to do something similar, but with whatever modifications you feel are appropriate.
Since a back-off set similar to Big-15 is already in the intermediate split, I am planning on running Strong-15, programmed light, on the other lower body day. You've argued against both singles and over-programming intermediates in the past, and this may verge on both. Are there any revisions you would make in this scenario for an intermediate? Perhaps work up to a top set of 1-5 reps, then pause squats for 2-3 sets of 3-5 reps, without a specific peaking plan?
I've got a little bit of an Olympic lifting background, so changing out deadlifts for cleans on the upper body day while running this program would be a natural choice.
If you want to squat twice a week with the strong-15 what I suggest is this.....
run the 5,,3,2,1,1,1 on day 1 and then the back off pause squats on day 2 before you deadlift.
After the heavier squat day, do your assistance work. All the hacks and leg presses you can handle. Then on the other day just do the pause squats, deadlifts, and back work.
Thanks very much. It sounds like you feel that intermediates and more advanced lifters should treat Strong-15 in a fairly similar manner, which I was curious about after reading the Big-15 program.
That was one of the options you gave on the SLL Combinations post. (http://www.lift-run-bang.com/2012/11/sll-programming-combinations-part-2.html) I was, however, thinking about trying the option with no deadlifting, which put Big-15 and Strong-15 on separate days, and dropped the deadlift entirely. I think I know enough to be getting on with now, though.
I forgot to let you know, man. Remember the dieting advice you gave me about going stupid-low on the carbs for 40 days then finally indulging carbs on the final 10 days while taking the time off to super compensate? That was for the purpose of getting lean for the wedding---pretty much what Vicious Suspicious wants to do.
Well, my results weren't too shabby at all! I made it all the way up to 30 days, nearly zero carbing it. Then I caught your podcast with Kiefer via carb-backloading. It sorta pushed me over the edge a little too early. Ohh, for those who try this---do NOT go insane on that first day of carbo-loading after a month. That shit fked me up as if I took 20 shots of morphine. But I will tell you one thing, I looked pretty damn solid the very next 2-5 days. I cut it out again for three more days, then carbed up the last 2 days approaching the wedding. Looked great! As a matter of fact, I was almost screwed because my damn tux ended up pretty darn loose, man. But hell, it's underneath what counts---plus on the honeymoon, looked great!
Strength wise--it took a fricking toll on me. But that was to be expected. However, I found that doing the high-rep shit worked out just perfect. I had enough energy and strength to do high-rep shit, ranging from 80+reps in the DB bench press with a pair a 50lbers in one set. 135reps in one set doing 1-arm db rows with the 50lber. 120 reps in the Poundstone curl, and my pull-ups/chin-ups sky-rocketed. Plus higher rep squats boded well! But lifting heavy for moderate reps was nearly impossible, fkin' pissed me off. Oh well.
Also, i started doing a lot more sprinting and stair climbing. Then in the last 2-3 weeks, I tore something bad in my groin from a sprint. One thing that I did do was started focusing on sit-ups. I know its a cliche', but good ole' fashioned sit-ups work. I started off with 50 sit-ups in 1 set, then I had a crazy idea of adding 10 reps every damn day for 1 set. I managed to keep climbing all the way up to 400 reps before derailing!! This took sometimes 20 minutes of doing sit-ups. Was gunning for 500, but got side tracked. I lost nearly a pound every 2 days or so.
Hell, even on my wedding day--I went out for breakfast with my parents. Felt like crap from the night before and from the shitty breakfast. When you're so used to eating clean, a Bob Evans Breakfast could tear your shit up, haha! Anyways, i felt like total shit and I was NOT going to my wedding feeling that way. I had like 30 minutes before i had to get ready. I was like fk it, got my ass in the garage and squatted 4 sets of 50 reps I believe with 135lbs. Felt right as rain afterwards. The wedding was a blast. Got married to the most awesome woman I've ever met.
Anyways, just thought you may like to know. And thanks!
Now I'm hooked onto carb-backloading. I can live with this and ENJOY this.
I'd like to take a liberty and impose on your good nature by asking two questions. I bought 365, and am running it as is, although I will continue boxing instead of the cardio, especially as I have made excellent strength gains doing this and using your principles over the past couple of months.
Programmed everyday max +5lbs on everything. Really looking forward to seeing progress. I already have a strong feeling that I am going to completely smash my goal weight in 9 weeks time.
1. Food. Holy shit, I need to eat a lot on this program. I thought I was doing decent volume before I started this program. I have never known hunger like it. I feel fantastic though, and take it as an indication that the programming is stimulating gains. Question: is the first strength cycle a realistic quality mass gain period? Probably a facile question given what I have said above, and I feel like it could be with the volume of assistance work, but I've never felt the need to eat like this before, so I thought I would check before I turn into a fat slob.
2. Bodyfat. I've never taken any interest before, as I've always had flat stomach even at my fattest from boxing. Dedicating myself to the program so want a rough idea for start/finish comparison. Roughly what does 15% bf translate to looking in the mirror, if it is possible to generalise. Currently - good lighting, abs flexed = clearly defined 6pack, strong line down the middle. Almost no visable veins though, as have never been a veiny guy. 15% seems to be a popular do not go above percentage,and I don't want to be too restrictive with diet and reduce my gains.
1. If you're starving that's good. Be more worried when you're not hungry.
2. That's going to vary from person to person because not everyone carries bodyfat the same way. I will say that 10% for pretty much everyone, is lean.
Let's say I get addicted to the first 12 weeks, the strong-15, and decide I want to do it over the whole year because I decide to do attend a stronglift event anyway. I'm not saying I will, but just out of curiousity. Would it be smart to finish the strong 15 cycle, but continue with the strong-15 with new goals?
Paul, I started 365 today and after a man maker I got a fever and now I got the damn flu. So I will start next week. Also I'm at 30% body fat should I be starting at the cutting phase or just start as normal with strong 15
In the template for weeks 13-18 are you suggesting 4 Days lifting per week, or those four days split over 3 training days per week? If that makes sense?
Hi Paul. I looking to bring up a lagging bench and also want to add more pectoral mass. How (during which phases?) would you recommend I add specialization to LRB365?
ReplyDeleteThere's no specialization in 365. It's about building a complete package.
DeleteWhen it's time to buy the weight vest, any guidance on what weight to buy? Thanks
ReplyDeleteJust get it before the conditioning phase starts. I just went with 40 pounds. I don't think it needs to be that 60-80 pound shit personally.
DeleteSo if I my typical overhead press max is like 165 on a good day but more like 155 on a regular day (EDM) I programmed it at 150. Is this tooooooo light?
ReplyDeleteNope. Looks right.
DeleteCool, thanks Paul!
DeleteI love the 350 idea. I haven't done incline in a long time and I rocked a 135 for 43. My pecs feel jacked! Thank you! On flat bench I reviewed your setup and it look like your feet are just slightly behind knees. I see many on the internet with their feet way back to increase arch. I've tried that, feet in front (from a Dave Tate) video, and ultimately I think I'm going to go back to feet directly below your knees. I'm following what you said about sticking your feet then pulling yourself back to get yourself tight, but I guess I'm not sure where I want my feet to be? I want my feet to be flat as the fed that I'm thinking of joining requires this. (so on toes not an option). THanks! Sam
ReplyDeleteYou're thinking way too much about where your feet are, instead of how your upperback is supporting you on the bench. Think about putting your body in the best position to do that. Not just where your feet are.
DeleteWell hell, that's good to hear. SHould be easy fix? Set your arch and rock and roll! Between the programming light everything else has been rolling so I will try to not obsess with this apparently small detail!
DeleteI have my own wedding in september, thats during the mass building fase. I prefer to look lean. Can i switch the mass building fase with the cardio fase? So do mass building after the strong 15...
ReplyDeleteYou should be lean going into that phase. Just don't get crazy with the calories. Remember, if you're less than 15% (which you should be most of the year once you get everything dialed in) you should never really look "fat".
DeleteThanks again man!
DeleteIf non-365 questions are being answered, I have one about the intermediate mass split from SLL. In your post "SLL Programming Combinations - Part 2" you laid out a plan to squat twice a week using the Big-15 (with a 50% set) and Strong-15 cycles. I'd like to do something similar, but with whatever modifications you feel are appropriate.
ReplyDeleteSince a back-off set similar to Big-15 is already in the intermediate split, I am planning on running Strong-15, programmed light, on the other lower body day. You've argued against both singles and over-programming intermediates in the past, and this may verge on both. Are there any revisions you would make in this scenario for an intermediate? Perhaps work up to a top set of 1-5 reps, then pause squats for 2-3 sets of 3-5 reps, without a specific peaking plan?
I've got a little bit of an Olympic lifting background, so changing out deadlifts for cleans on the upper body day while running this program would be a natural choice.
If you want to squat twice a week with the strong-15 what I suggest is this.....
Deleterun the 5,,3,2,1,1,1 on day 1 and then the back off pause squats on day 2 before you deadlift.
After the heavier squat day, do your assistance work. All the hacks and leg presses you can handle. Then on the other day just do the pause squats, deadlifts, and back work.
Thanks very much. It sounds like you feel that intermediates and more advanced lifters should treat Strong-15 in a fairly similar manner, which I was curious about after reading the Big-15 program.
DeleteThat was one of the options you gave on the SLL Combinations post. (http://www.lift-run-bang.com/2012/11/sll-programming-combinations-part-2.html) I was, however, thinking about trying the option with no deadlifting, which put Big-15 and Strong-15 on separate days, and dropped the deadlift entirely. I think I know enough to be getting on with now, though.
Paul,
ReplyDeleteI forgot to let you know, man. Remember the dieting advice you gave me about going stupid-low on the carbs for 40 days then finally indulging carbs on the final 10 days while taking the time off to super compensate? That was for the purpose of getting lean for the wedding---pretty much what Vicious Suspicious wants to do.
Well, my results weren't too shabby at all! I made it all the way up to 30 days, nearly zero carbing it. Then I caught your podcast with Kiefer via carb-backloading. It sorta pushed me over the edge a little too early. Ohh, for those who try this---do NOT go insane on that first day of carbo-loading after a month. That shit fked me up as if I took 20 shots of morphine. But I will tell you one thing, I looked pretty damn solid the very next 2-5 days. I cut it out again for three more days, then carbed up the last 2 days approaching the wedding. Looked great! As a matter of fact, I was almost screwed because my damn tux ended up pretty darn loose, man. But hell, it's underneath what counts---plus on the honeymoon, looked great!
Strength wise--it took a fricking toll on me. But that was to be expected. However, I found that doing the high-rep shit worked out just perfect. I had enough energy and strength to do high-rep shit, ranging from 80+reps in the DB bench press with a pair a 50lbers in one set. 135reps in one set doing 1-arm db rows with the 50lber. 120 reps in the Poundstone curl, and my pull-ups/chin-ups sky-rocketed. Plus higher rep squats boded well! But lifting heavy for moderate reps was nearly impossible, fkin' pissed me off. Oh well.
Also, i started doing a lot more sprinting and stair climbing. Then in the last 2-3 weeks, I tore something bad in my groin from a sprint. One thing that I did do was started focusing on sit-ups. I know its a cliche', but good ole' fashioned sit-ups work. I started off with 50 sit-ups in 1 set, then I had a crazy idea of adding 10 reps every damn day for 1 set. I managed to keep climbing all the way up to 400 reps before derailing!! This took sometimes 20 minutes of doing sit-ups. Was gunning for 500, but got side tracked. I lost nearly a pound every 2 days or so.
Hell, even on my wedding day--I went out for breakfast with my parents. Felt like crap from the night before and from the shitty breakfast. When you're so used to eating clean, a Bob Evans Breakfast could tear your shit up, haha! Anyways, i felt like total shit and I was NOT going to my wedding feeling that way. I had like 30 minutes before i had to get ready. I was like fk it, got my ass in the garage and squatted 4 sets of 50 reps I believe with 135lbs. Felt right as rain afterwards. The wedding was a blast. Got married to the most awesome woman I've ever met.
Anyways, just thought you may like to know. And thanks!
Now I'm hooked onto carb-backloading. I can live with this and ENJOY this.
This is phenomenal! Love to get back stories like this.
DeleteI'd like to take a liberty and impose on your good nature by asking two questions. I bought 365, and am running it as is, although I will continue boxing instead of the cardio, especially as I have made excellent strength gains doing this and using your principles over the past couple of months.
ReplyDeleteProgrammed everyday max +5lbs on everything. Really looking forward to seeing progress. I already have a strong feeling that I am going to completely smash my goal weight in 9 weeks time.
1. Food. Holy shit, I need to eat a lot on this program. I thought I was doing decent volume before I started this program. I have never known hunger like it. I feel fantastic though, and take it as an indication that the programming is stimulating gains. Question: is the first strength cycle a realistic quality mass gain period? Probably a facile question given what I have said above, and I feel like it could be with the volume of assistance work, but I've never felt the need to eat like this before, so I thought I would check before I turn into a fat slob.
2. Bodyfat. I've never taken any interest before, as I've always had flat stomach even at my fattest from boxing. Dedicating myself to the program so want a rough idea for start/finish comparison. Roughly what does 15% bf translate to looking in the mirror, if it is possible to generalise. Currently - good lighting, abs flexed = clearly defined 6pack, strong line down the middle. Almost no visable veins though, as have never been a veiny guy. 15% seems to be a popular do not go above percentage,and I don't want to be too restrictive with diet and reduce my gains.
Thanks for your time.
1. If you're starving that's good. Be more worried when you're not hungry.
Delete2. That's going to vary from person to person because not everyone carries bodyfat the same way. I will say that 10% for pretty much everyone, is lean.
Let's say I get addicted to the first 12 weeks, the strong-15, and decide I want to do it over the whole year because I decide to do attend a stronglift event anyway. I'm not saying I will, but just out of curiousity. Would it be smart to finish the strong 15 cycle, but continue with the strong-15 with new goals?
ReplyDeleteI think you're getting ahead of yourself there. Just get the first phase in and kick as at it.
DeletePaul, I started 365 today and after a man maker I got a fever and now I got the damn flu. So I will start next week. Also I'm at 30% body fat should I be starting at the cutting phase or just start as normal with strong 15
ReplyDeleteIf you're 30% just do the keto diet and that will take care of that. Run the phases as written.
DeletePaul,
ReplyDeleteIn the template for weeks 13-18 are you suggesting 4 Days lifting per week, or those four days split over 3 training days per week? If that makes sense?
It can be either. All depending on what you want to do.
Delete