Q&A with BBOD

[BendtheBar]

Originally Posted by RGRthat

With my workout plan I normally get 3 days a week. I do the basics on 2 days (squat, bench, deadlift, then shoulder press or push-press if I have time) and I strongman day playing with kegs half full of sand. What are some good accessory workouts I could do when I have time to strengthen my core lifts? I just hate feeling like I still have some energy left.

I have also heard goblet squats are good for working on squat depth and form. Is this true and could you recommend something else?

I'd have to see the full plan to make an intelligent comment. Post it up when you have time. Thanks!

Goblet squats are great for teaching form. It's hard to keep the knees forward with a dumbbell or kettlebell between your hands.

[RGRthat]

It is called weight aclimation basically:
week 1 6x2 at 85% of max
week 2 6x3 at 85%
week 3 6x4 at 85%
week 4 6x5 at 85%
week 5 6x6 at 85%
week 6 A 5x5
B 4x4
week 7 A 3x3
B 2x2
week 8 workup to new max then start over w/ 6x2 at 85-90% of new max

[datlittleguy]

Ok thank you. I will switch to a more narrow squat to buid up my strength and I promise to get a video up soon.

[BendtheBar]

Originally Posted by RGRthat

It is called weight aclimation basically:
week 1 6x2 at 85% of max
week 2 6x3 at 85%
week 3 6x4 at 85%
week 4 6x5 at 85%
week 5 6x6 at 85%
week 6 A 5x5
B 4x4
week 7 A 3x3
B 2x2
week 8 workup to new max then start over w/ 6x2 at 85-90% of new max

So I'm trying to understand...you do certain lifts twice a week like this? Which lifts? And what do you other training days look like?

Also, what weight are you current using for the exercises in which you are using this progression scheme?

[BendtheBar]

Originally Posted by datlittleguy

Ok thank you. I will switch to a more narrow squat to buid up my strength and I promise to get a video up soon.

Wide stance squatting can be especially harsh on a raw lifter's hips, especially if they do not have a strength base and don't have solid form yet. Not saying you don't, but I suspect you are having a hard time hitting depth.

[RGRthat]

Squat 315 Bench 255 Deadlift 315
Weeks 1-5 I use the same weight and do my main three lifts (squat bench and deadlift) and I do this workout twice a week.
Week 1 Tues 6x2 Thurs 6x2
Week 2 Tues 6x4 Thurs 6x4
etc
then after week 5 (6x6 on Tues and Thurs)
Start increasing weight and decreasing reps each workout
so like this
Week 6 Tues 5x5 Thurs 4x4
Week 7 Tues 3x3 Thurs 2x2
Week 8 Tues re-max then do 6x2 @ 85-90%
and it all starts over

[Paleomonsta]

I watched your video on getting abs but what about the powerlifter and strongman who have decent abs, how do they stay in Ab form but get so massive? I'm new to this thread but recently started to do a powerlifting routine. Names billy, been lifting going on 8 years. Love any sport that is extreme and has to do with weight training.

[beastmonster93]

Hi Bearded Beast of Duloc! Is it true that if you eat the same food over and over again your body gets used to it and the nutrient absorption becomes less efficient. I have heard this a lot and even though I do include some variety, I just love having my PB sandwiches everyday for my fat sources lol Is this true?? thanks

[davidtran333]

1. what's the best macros for building muscle and best diet for muscle building and lean gains
2. what's the best macros for losing body fat and what's the best diets for losing body fat, Keto, paleos , reducing calories slowly ? ,
3. what's the best macros for keeping body fat low and building muscle ?

[BendtheBar]

Originally Posted by RGRthat

Squat 315 Bench 255 Deadlift 315
Weeks 1-5 I use the same weight and do my main three lifts (squat bench and deadlift) and I do this workout twice a week.
Week 1 Tues 6x2 Thurs 6x2
Week 2 Tues 6x4 Thurs 6x4
etc
then after week 5 (6x6 on Tues and Thurs)
Start increasing weight and decreasing reps each workout
so like this
Week 6 Tues 5x5 Thurs 4x4
Week 7 Tues 3x3 Thurs 2x2
Week 8 Tues re-max then do 6x2 @ 85-90%
and it all starts over

I think you need to consider adding in work that will target back, tricep, quad and other major body part strength and hypertrophy. This will only help you in the long run.

If this program is yielding results, stick with it. But I do think you need to build your bases, making every muscle group as strong and big as possible.