High Frequency BB Program Questions

tye_89 2017-10-12 04:31:37 UTC #1

Hey Coach,

Week 1 Day 1 (Concentric Emphasis) are these 3x8 normal reps, all to failure ?

Week 1 Day 4 (Pre Fatigue) are both A1 and A2 etc to failure also ?

Swap ALL Back Sqauts to Front/Frankenstein/Zercher ? (My Back squats are all glutes) Which one would you recommend?

Deadlift - Any Style (When not allocated) ? (Personally I feel i get more from your upper back deadlift than any other)

I would like to improve cardio vascular fitness, while doing this program - any tips to achieve this without affecting weight training recovery ?

Thanks as always CT

Christian_Thibaudeau 2017-10-12 09:51:34 UTC #2

Only on isolation/machine exercises, not on big compound movements… RPE of 8-9

Christian_Thibaudeau 2017-10-12 09:52:06 UTC #3

Isolation/machine to failure, compound to RPE of 8-9 (1-2 reps short of failure)

Christian_Thibaudeau 2017-10-12 09:53:07 UTC #4

No because these other types of squats will be present to some extent… try elevating the heels by about 1 to 1 1/2 inch (ideally using an incline not plates under your heels)

Christian_Thibaudeau 2017-10-12 09:53:41 UTC #5

Any style means sumo or conventional. The upper back deadlift is an assistance movement, not a main lift

Christian_Thibaudeau 2017-10-12 09:57:53 UTC #6

Very short bouts of intense activity at the end of the workouts … these should last around 8-12 minutes… farmers walks, prowler pushing, zercher carries, KB swings, assault bike, row, etc.

Some examples:

Loaded carries (farmer/zercher/prowler, etc.) 1 min on / / min off
Assault bike: 10 x 10 sec all-out with 90 sec of rest
Bike sprints: 8 x 30 sec all-out with 2 min of rest
KB swings tabata (20 sec on/10 sec off x 8 intervals)

On days off steady state cardio (30-40 min at 120-125 heart rate) OR WALKING dragging a sled with 1/2 bodyweight for 15-20 min

tye_89 2017-10-12 09:58:45 UTC #7

I already wear Olympic lifting shoes. Still all glutes! Any other suggestions?

Christian_Thibaudeau 2017-10-12 10:01:52 UTC #8

More elevation!

Safety squat bar… you can use the Zercher or Frankenstein in phases where these are not programmed.

You can also use back squats with a very narrow stance only going down to about 90 degrees focusing on keeping torso as upright as possible

tye_89 2017-10-12 10:06:32 UTC #9

Ok, I will try more
Thank you for your replies, on non training days with steady state cardio would you adjust carb intake ?
Any issues with doing this off bcaas only ?

Christian_Thibaudeau 2017-10-12 11:37:28 UTC #10

No, that’s all I take (if I even take anything) before steady state cardio