Thanks for posting this here and being open to it, sometimes i’d love to put questions to the alpha threads. I happened to stumble on the 2010 vids by accident, searching youtube for blood and guts anyway! Its interesting to hear him put his explanation on the whys and hows, as opposed to watch him in black and white and try and work it out yourself.
In his own original, he works through about 4 sets to his top set for incline bench. i presume though thats simply because working to 4 plates a side cant be leapt to in just 1 or 2 warmups?
[/quote] It can be done of course, but why risk it… One thing to remember is that the 2010 vid series workout is just an example, if you need another warm-up, then do one as long as it doesn’t affect your work set negatively. [quote]
I have started the 2010 workout plan exactly as written. i tended to do most of the exercises anyway, perhaps not in the same order or way though. I’ve found 30 mins of fast pace quite a different experience, but i’m sat here with a good worked feeling throughout my chest and back. started to feel a bit sick working the back so fast and hard though. is that just a conditioning / adaption thing? is the fast pace an integral part of the progression?
[/quote] If you need 2 minutes here and there, take 2… You probably won’t stick to 1 as you get stronger anyway… More of a guideline I think (consider that most people doing this do so with a training partner… 1 minute rest periods are pretty much your partner doing his set, relaxing for a few sec, then you doing yours, etc).
I do chest+bi-mon, back-tues, legs-thurs, delts+tris-fri. In the vids he says to leave a day off after back and legs for recovery. i put legs thursday as i have a much longer workout time available, which i might well need, do you think it would have that much difference on recovery?
[/quote] Depends… If your low back is tight from deadlifts on back day, you might want to consider changing something… But in general, you should be fine imo.
I personally don’t like some things about the example split in the 2010 vids (bis with chest, tris with delts, back the day after bis…), but ultimately everyone has their own preferences and you’ll develop yours as you go… So make modifications where needed. [quote]
finally, theres no squats for legs. On the one hand, my gyms leg press and hack squat have stop pins that mean i could train to true eccentric failure, leaving the weight at the bottom and me to crawl out from under. With squats i would always hold 1 or 2 reps back for safety. Whats your opinion on swapping squats and leg press instead of leg press and hack squat machine? i’m wondering which way would progress better?
No power rack available?
You don’t really need to squat in order to progress, but it’s helpful especially if you ever want to do a powerlifting meet… You could just work up to a non-failure top set or two of squats or front squats every leg session, then do your leg press and/or hack machine and see how that goes. Just keep an eye on your lower back arch and recovery.
Sorry I’m not being overly specific with what you should do, but it really comes down to you developing your own habits and preferences there.