Experiences on BBM Templates

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James
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Re: Experiences on BBM Templates

#161

Post by James » Wed Dec 28, 2022 3:48 pm

I've heard Mike Tuchscherer talk about 303s for technique. Something about feeling how your body moves on the way down and up. But I'm pretty sure the RTS general program that got posted years ago had them for like two or three out of nine weeks for a six rep top set.

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Re: Experiences on BBM Templates

#162

Post by perman » Wed Dec 28, 2022 4:30 pm

I have no problem with 303s. It just sounds like technique work that logically should be done with lots of sets of 1-6. Tempo work doesn't make much sense past that cause the ridiculously low weight required to complete a very high rep set makes it less specific to what I would suppose you're aiming for.

Sheiko templates for instance have lots of low rep sets for pause squats and pin squats

If you're training for hypertrophy, do it like bodybuilders would with their exercises. And if pause squats or tempo squats are used for hypertrophy, do a classic 5*5 if it's supposed to build muscle. The increased TUT means 5 reps of pause squats isn't the same as 5 normal concentric-eccentric reps in a normal exercise.

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Re: Experiences on BBM Templates

#163

Post by DCR » Wed Dec 28, 2022 6:50 pm

perman wrote: Wed Dec 28, 2022 4:30 pm And if pause squats or tempo squats are used for hypertrophy, do a classic 5*5 if it's supposed to build muscle. The increased TUT means 5 reps of pause squats isn't the same as 5 normal concentric-eccentric reps in a normal exercise.
I’m currently LPing pause squats for 3x5 for hypertrophy, and am seeing results. 5x5 might be better yet, but I like squatting every time in (which for me is every other day) and that might be too much from which to recover.

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Re: Experiences on BBM Templates

#164

Post by mbasic » Thu Dec 29, 2022 3:23 am

ChasingCurls69 wrote: Wed Dec 28, 2022 8:14 am 5-3-0 for sets of 10 on a pivot week pissed me off too so I just never did them.
I guess in the context of a one time thing, on/in a pivot week, makes sense (thats the only place it would make some sense).

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Re: Experiences on BBM Templates

#165

Post by CheekiBreekiFitness » Fri Dec 30, 2022 5:04 am

Allentown wrote: Wed Dec 28, 2022 4:02 am
DCR wrote: Tue Dec 27, 2022 6:08 pm
Allentown wrote: Tue Dec 27, 2022 1:26 pm What's wrong with sets if 8 pause squats?
I’ve been doing them for 5s for a few weeks (and because I’m LPing them, started light to give myself some runway) and have been sore nearly the entire time, sometimes cripplingly so. Usually when I do anything high frequency, the soreness fades after a few sessions. Not happening.

So big no thanks to 8s.
How often did you do exercises with sets >8 reps before that?
I do sets 12-20 reps with some regularity and didn't really have much trouble with the higher rep things on the BBM template I did. Paused squats were only sets of 6 on mine though.
Same experience. I do a lot of bodybuilding work (and recently also more conditioning), and sets of 8 and 10 on big compounds never really destroyed me.

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Re: Experiences on BBM Templates

#166

Post by CheekiBreekiFitness » Fri Dec 30, 2022 5:10 am

perman wrote: Wed Dec 28, 2022 4:30 pm I have no problem with 303s. It just sounds like technique work that logically should be done with lots of sets of 1-6. Tempo work doesn't make much sense past that cause the ridiculously low weight required to complete a very high rep set makes it less specific to what I would suppose you're aiming for.

Sheiko templates for instance have lots of low rep sets for pause squats and pin squats

If you're training for hypertrophy, do it like bodybuilders would with their exercises. And if pause squats or tempo squats are used for hypertrophy, do a classic 5*5 if it's supposed to build muscle. The increased TUT means 5 reps of pause squats isn't the same as 5 normal concentric-eccentric reps in a normal exercise.
Yeah exactly. Bodybuilding training works. Do sets of 10 on high bar squats, do sets of 15-20 with several rest pauses on the leg press/belt squat, throw in some leg extensions/sissy squats to failure and beyond etc. Make it hurt. Doing 5x5 pause squats for hypertrophy doesn't sound great compared to actual bodybuilding training. But as always you have to try it out I guess. There's probably some people who do better with 5x5 pause squats rather than anything else, you just have to experiment.

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Re: Experiences on BBM Templates

#167

Post by Allentown » Thu Mar 09, 2023 6:39 am

Ok, I take everything back.
3-0-3 for sets of 12 with super light weight is stupid and brutal and I hate everyone and everything.

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Re: Experiences on BBM Templates

#168

Post by ChasingCurls69 » Thu Mar 09, 2023 11:42 am

Allentown wrote: Thu Mar 09, 2023 6:39 am Ok, I take everything back.
3-0-3 for sets of 12 with super light weight is stupid and brutal and I hate everyone and everything.
Yeah that shit sucks so bad.

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Re: Experiences on BBM Templates

#169

Post by Allentown » Thu Mar 09, 2023 1:38 pm

ChasingCurls69 wrote: Thu Mar 09, 2023 11:42 am
Allentown wrote: Thu Mar 09, 2023 6:39 am Ok, I take everything back.
3-0-3 for sets of 12 with super light weight is stupid and brutal and I hate everyone and everything.
Yeah that shit sucks so bad.
After the first set I realized I could breath during the reps, and while it was still awful I actually mildly enjoyed it. Kind of like hitting your toe with a hammer is enjoyable.

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Re: Experiences on BBM Templates

#170

Post by SSJBartSimpson » Thu Mar 09, 2023 2:02 pm

Thought I'd share my progress, want to go into more indepth on this later in a separate topic:

Stats: Male, Born 1993, 6'1

- Starting Strength (5 months)
DL: 162-> 288
SQ: 156 -> 263
OP: 83 -> 139

- Texas Method (8 month w/ SSC))
DL: 288-> 340 (6.5 lb/month)
SQ: 263 -> 300 (4.6 lb/month)
OP: 139 -> 153 (1.8 lb/month)

- Trained two months for a relay race, decreasing lifts a bit.

- The Bridge + Strength I (5 months)
DL: 312 -> 366 (10.8 lb/month)
SQ: 283 -> 335 (10.4 lb/month)
OP: 145 ->165 (4.0 lb/month)

So BBM's program worked pretty damn well for me.

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Re: Experiences on BBM Templates

#171

Post by DCR » Thu Mar 09, 2023 3:51 pm

SSJBartSimpson wrote: Thu Mar 09, 2023 2:02 pm Thought I'd share my progress, want to go into more indepth on this later in a separate topic:

Stats: Male, Born 1993, 6'1

- Starting Strength (5 months)
DL: 162-> 288
SQ: 156 -> 263
OP: 83 -> 139

- Texas Method (8 month w/ SSC))
DL: 288-> 340 (6.5 lb/month)
SQ: 263 -> 300 (4.6 lb/month)
OP: 139 -> 153 (1.8 lb/month)

- Trained two months for a relay race, decreasing lifts a bit.

- The Bridge + Strength I (5 months)
DL: 312 -> 366 (10.8 lb/month)
SQ: 283 -> 335 (10.4 lb/month)
OP: 145 ->165 (4.0 lb/month)

So BBM's program worked pretty damn well for me.
I’m assuming with those figures that you’re making liberal use of change plates? What’s your progression strategy?

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Re: Experiences on BBM Templates

#172

Post by SSJBartSimpson » Thu Mar 09, 2023 4:02 pm

DCR wrote: Thu Mar 09, 2023 3:51 pm
SSJBartSimpson wrote: Thu Mar 09, 2023 2:02 pm Thought I'd share my progress, want to go into more indepth on this later in a separate topic:

Stats: Male, Born 1993, 6'1

- Starting Strength (5 months)
DL: 162-> 288
SQ: 156 -> 263
OP: 83 -> 139

- Texas Method (8 month w/ SSC))
DL: 288-> 340 (6.5 lb/month)
SQ: 263 -> 300 (4.6 lb/month)
OP: 139 -> 153 (1.8 lb/month)

- Trained two months for a relay race, decreasing lifts a bit.

- The Bridge + Strength I (5 months)
DL: 312 -> 366 (10.8 lb/month)
SQ: 283 -> 335 (10.4 lb/month)
OP: 145 ->165 (4.0 lb/month)

So BBM's program worked pretty damn well for me.
I’m assuming with those figures that you’re making liberal use of change plates? What’s your progression strategy?
Are you referring to micro loading? If you are, then the decimal places have nothing to do with it.
I workout in my garage, so for example on my 1RM max test at the end of Strength I I loaded up to 365, but I've weighed all my plates and barbell and collars so I have exact measurements, so it came out to a true weight of 366.
Other wise everything else is based on a 1RM RPE calculator.

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Re: Experiences on BBM Templates

#173

Post by DCR » Thu Mar 09, 2023 4:13 pm

SSJBartSimpson wrote: Thu Mar 09, 2023 4:02 pm Are you referring to micro loading? If you are, then the decimal places have nothing to do with it.
I workout in my garage, so for example on my 1RM max test at the end of Strength I I loaded up to 365, but I've weighed all my plates and barbell and collars so I have exact measurements, so it came out to a true weight of 366.
Other wise everything else is based on a 1RM RPE calculator.
Yes, I was referring to microloading, but I get it now.

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Re: Experiences on BBM Templates

#174

Post by CheekiBreekiFitness » Fri Mar 10, 2023 7:54 am

SSJBartSimpson wrote: Thu Mar 09, 2023 2:02 pm Thought I'd share my progress, want to go into more indepth on this later in a separate topic:

Stats: Male, Born 1993, 6'1

- Starting Strength (5 months)
DL: 162-> 288
SQ: 156 -> 263
OP: 83 -> 139

- Texas Method (8 month w/ SSC))
DL: 288-> 340 (6.5 lb/month)
SQ: 263 -> 300 (4.6 lb/month)
OP: 139 -> 153 (1.8 lb/month)

- Trained two months for a relay race, decreasing lifts a bit.

- The Bridge + Strength I (5 months)
DL: 312 -> 366 (10.8 lb/month)
SQ: 283 -> 335 (10.4 lb/month)
OP: 145 ->165 (4.0 lb/month)

So BBM's program worked pretty damn well for me.
You don't bench press (just curious) ? Aside from that that's really awesome progress. Interesting how your squat progressed faster with RPE programming. Detractors always argue that RPE programming is always slower than adding weight every session...

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Re: Experiences on BBM Templates

#175

Post by SSJBartSimpson » Fri Mar 10, 2023 9:02 am

CheekiBreekiFitness wrote: Fri Mar 10, 2023 7:54 am You don't bench press (just curious) ? Aside from that that's really awesome progress. Interesting how your squat progressed faster with RPE programming. Detractors always argue that RPE programming is always slower than adding weight every session...
Thank you! Bench is in my programming, I've worked up to a 1RM of 245. I have no interest in competing in power-lifting so I don't program to peak on it, and since any benching I do is usually for volume I don't think a 1RM estimate I would provide would be very accurate.
I don't know if I'm really using RPE as Feigenbaum and Baraki would recommend it. I always plan to add 5 pounds to my top single, and use RPE to tell if I'm going to injure myself/fail the lift and take off some weight from there, and give it a go the next week.
It's better than resetting at some weird low weight and taking 2months to build back up to where you last stalled.

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Re: Experiences on BBM Templates

#176

Post by perman » Thu Mar 16, 2023 2:33 am

SSJBartSimpson wrote: Fri Mar 10, 2023 9:02 am I don't know if I'm really using RPE as Feigenbaum and Baraki would recommend it. I always plan to add 5 pounds to my top single, and use RPE to tell if I'm going to injure myself/fail the lift and take off some weight from there, and give it a go the next week.
It's better than resetting at some weird low weight and taking 2months to build back up to where you last stalled.
I think this is a fairly normal way to approach it. Mike T said RPE suits lifters who are "controlled aggressive", which is what you're describing essentially.

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CheekiBreekiFitness
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Re: Experiences on BBM Templates

#177

Post by CheekiBreekiFitness » Fri Mar 17, 2023 5:31 am

SSJBartSimpson wrote: Fri Mar 10, 2023 9:02 am
CheekiBreekiFitness wrote: Fri Mar 10, 2023 7:54 am You don't bench press (just curious) ? Aside from that that's really awesome progress. Interesting how your squat progressed faster with RPE programming. Detractors always argue that RPE programming is always slower than adding weight every session...
Thank you! Bench is in my programming, I've worked up to a 1RM of 245. I have no interest in competing in power-lifting so I don't program to peak on it, and since any benching I do is usually for volume I don't think a 1RM estimate I would provide would be very accurate.
I don't know if I'm really using RPE as Feigenbaum and Baraki would recommend it. I always plan to add 5 pounds to my top single, and use RPE to tell if I'm going to injure myself/fail the lift and take off some weight from there, and give it a go the next week.
It's better than resetting at some weird low weight and taking 2months to build back up to where you last stalled.
This is a good system I think. I think that preventing overshooting is much more important than preventing undershooting so you're doing the most important.

Now the more you get used to RPE the more you can probably use it in both directions (both to downregulate the weight as you are doing and also to upregulate the weight when things feel easier than usual).

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