Hello all. First I want to say big “Thank you” Coach, for posting this article. Just so you get the idea I will share some prehistory of my existence.
I was promising high school greco-roman wrestler back in the days and it was all fun and games until I had a coach to tell me what to do and how to train. But as with everybody life hit me like a freight train and here I am working night shifts (12hrs), not getting enough sleep, food and etc. I was skeptical at first glance but decided to give this one a go.
I stuck to the plan like it was the Bible, and yet had to change it a bit- instead of dead-squat I did conventional (clean-grip) deadlift and instead of pull-downs I did pull-ups (chin-ups on 2nd and 4th workouts).
I am currently 6 weeks in and my progress so far is : +40kgs on deadlift, +20kgs on bench, +15kgs OHP and get ready for it- +25kgs on pull-ups.
I want to say I am not a big puller and prefer the pushing activities, but last time I deadlifted as much was in high school and with straps. On the visual side there are definitely changes.
So my opinion is - everyone who hasn’t yet tried it- give it a go and be amazed
And naturally I have some questions too
1)- I am starting to hit walls here and there- Is it ok to take maybe deload week, and start again for another 6 weeks?
2)- Should I lower the weights and maybe double the reps to reserve the intensity ?
3)- If not- what program would you recommend me- 6 weeks to superhero or something else?
4) Do you have any cues on how to increase the grip strength on the pulling movements because that is the limiting factor- I have maybe 10kgs in reserve but my grip goes haywire and can’t max out with proper technique.
Yes. You can actually deload WITH the program… you hve several options…
Keep the same relative intensity (% of max on the lift you select) but use lifts on which you can’t use as much weight. For example instead of a bench press use a close-grip bench, instead of a trap bar deadlift use a snatch-grip deadlift, etc.
Keep the same sets & reps schèmes but lower the weight by about 10% of all your sets
Do 2 sets less
Do the workout only 3x in the week
No, see my answer above. BUT you can use different loading schèmes with the same approach… for example instead of doing 5/4/3/2/1 you can do 6/4/2/64/2
6 weeks to superhero is twice a hard on the recovery as BfB… so I wouldn’t recommend it
Learn the hook grip
Do pinch grip hold (do a search) at the end of every workout
Thanks for the fast replay. Tomorrow I will start the deload week keeping the reps and schemes but lowering the weight with 10% on all sets for one week. Then hopefully 1 full 6 week cycle starting from where I left before the deload.
Thank you again, respect for the good work and see you soon
Funny this should appear as I’m running B4B again, starting today.
As per CT’s recommendations in a previous thread, I’m not utilizing 100% intensity, choosing slightly lower so as to minimize cortisol release as much as possible.