I'll get back to you on that. I lost a bunch of strength on the program, with only about 10 lbs of weight loss. I maintained, and even gained some strength doing madcow's 5x5 linear periodization program on a caloric deficit.
I'll find my old log and give hard results.
Deadlifts & frontsquats on one day, balls to the walls effort? With two upper body lifts, also? You cannot maintain the intensity required throughout the session to really benefit from them. It burns a shit-ton of calories, though. I wouldn't even do that on a caloric surplus!
I know it's ball-breakingly hard. I think the low rest times really kill your strength, which kills how much stress you could have been causing to your muscles.
Low rest times in general are not bad, but within the specific context of this program, it's bad.
This is a given. Unfortunately, some ways are better than others.
Well, it does. But primarily it's the caloric deficit that is going to spark fat loss; so that is what "really matters."
Right. Mesh it with a hypertrophy/strength plan, as I was alluding to, and get far better results than following 10x3 for fat loss.
Look, I feel like the whole premise of the program (the reason behind two lower body lifts a day and low rest times) is to burn more calories than you would otherwise weightlifting. I say let the cardio do that and follow a more traditional program.