Programming with the 350 method

So I wanted to elaborate a little bit more and give some examples of what I am going to dub the "350 method" here.  The only reason I have to give it a "name" is because otherwise every time I talked about it, I would have to say "well, 3 sets of as many as possible with 2 minutes rest between sets, until you can do 50 reps with it."

I feel like shortening is warranted.

This idea is not revolutionary of course, but it is a combining of ideas, which is where revolutionary ideas come from.  So I guess we're full circle and so yes, the 350 method is completely revolutionary.  That's a joke in case you're suffering from a NYE hangover and your sarcasm meter is broken.

But seriously, it's completely revolutionary.

Obviously this method can be applied to any movement.  However the way I am going to show you how to implement it is as programmed assistance work.  I think the 350 method lends itself very well to assistance work because it forces you to go light, get a lot of work in in a short period of time, and should give a nice boost to hypertrophy.

I will also show you guys that are running 365 how you can implement it right away this week.

So let's be clear about how to use this.  You are going to perform 3 sets of the same weight, with a 2 minute rest between sets shooting for a total of 50 reps across those three sets.

"How do I decide what weight to pick?"

I am going with 225 on incline.  I have been hitting around 22-23 reps on the first set.  After that it's been 12-13.  Then a whopping 6, because on that third set, the bottom really falls out for me.  That's a total of around 42 reps.  So I still have 8 reps to make up.  I think in order to make the 50 I'll need to get to 28/15/7 or something like that.

So I would suggest you figure out something that allows you to hit 40-42 or so, just like me, the first time you give it a run and stick with that until you get to 50.  It's that simple.

Don't cheat your rest periods like a weak bitch.  Two minutes.  If you have a training partner, I'd just go back and forth non stop until the 3 sets are done.  This will really make you think about the proper weight to pick.

Application -  

Basically, the best way to set this up, is to perform your main big 3 with the normal programming, via the strong-15 then pick a compound secondary movement to use the 350 method with afterwards.

For example - 

Bench - strong-15
Incline - 350 method @ X weight

After I started writing this up, the thing that immediately jumped out at me, is that after that, I could pick from my stable of 100 rep movements and shit looked tight as a muh fucka.

Bench - strong-15
Incline - 350 method @ X weight
Front Raises - 100 reps
Curls - 100 reps

Noice!

Now since I can't bench every week, I will do my 350 method on incline every other week when I'm not benching, and I don't get beat up.  I still do the overwarm up on incline however since I'm just repping 225, I will probably bring it back down to 315 for the top single, instead of 365.  I just don't need to "warm up" that much in order to rep 225.

So how would I implement this on the other days?

Something like this.......

Deadlifts - strong-15
Barbell Rows - 350 method
Hamstring Curls - 100 reps

That pretty much takes care of all of your back and deadlifting issues.

What about squat day?

Squats - strong-15
Leg Press/Front Squats - 350 method
1 Legged Squats - 50 reps per leg

That shit is going to kick your nuts in.  I can tell you that by looking at it.  Which is good.  Everyone needs their nuts kicked in by a leg workout now and again, otherwise you forget what you're in the weight room for to begin with.

"What about overhead work?" cries all of the overhead zealots.

What I like here for overhead is to stay with the lift and do that as the "assistance".  More overhead work essentially.

Overhead Press- strong-15
Overhead Press - 350 method @ x weight (you figure this out through some play)
Front Raises - 100 reps
Curls - 100 reps

This is fantastical and will make your shoulders blow up like pumpkins, no doubt.  If you wanted it get even fancier you could just use the Klokov press for the 350 method after the overhead work.

Overhead Press - strong-15
Klokov Press - 350 method
Front Raises - 100 reps
Curls - 100 reps

See what I did there?  No big deal, in case you were going to "ask" if you could do that.  Of course you can.  There are no rules.

If you just wanted to follow up the main lift with the 350 method, you would have to be really smart because 22+ rep squats and deads are going to take some serious shit out of you.  This is why I suggest picking movements that don't even ALLOW you to use as much weight in order to do this.

Incline uses less than bench.
Fronts use less than squats.
For back, do a row.  If you were really frisky that day, do elevated stiff legs with it but go LIGHT.

You could also substitute chins if you are good at chinning.  You could even do both really.

Deadlifts - strong-15
Rows - 350 method
Chins - 350 method

That gives you 6 working sets of almost 100 reps for your support work.  That's solid in every way.  Throw in a 100 rep set of leg curls after and you're talking almost 300 reps for support work after the deadlift.

Who the fuck keeps writing that I'm a low volume guy?  Oh yeah, the guy that does 8 sets of 5 (40 reps) when I usually talk about doing 100-200 reps for support work.  Just in fewer sets.  You know why?  Because it's harder, and I don't want to be in the gym training lazy.

365 implementation - 

For those of you that started 365, it's perfectly fine if you want to implement this technique this week.  Just make sure to bastardize the 350 method as the phases go along.

So for example in phase 1......

Bench - strong-15
Incline - 350 method @ x weight

Phase 2 -

Bench - strong-15
Incline - 2 sets instead of 3

Phase 3 -

Bench - strong-15
Incline - 1 set to AMAP

Again, remember as the intensity on the main lifts climb, you have to lower the volume/intensity for the support work.  You have so much recovery ability and the more effort you pour into assistance the less effort you can apply to your big 3 over time.  Something WILL take a hit.

I do not recommend getting crazy with this method.  Pick 1 movement per day you'd like to try it with, and start light.