That's true. For me personally I like to incorporate more volume by frequency, so for set weeks I will do legs MWF then no legs sat/sun with Sun being a full rest day. I do deads/legs same day, but rotate which I do first. Monday I'll do deads then squats, Wednesday squats then deads, and vise versa with accessory work as well. I train abs every day but that's just me.

Yeah It would be interesting to see what lower frequency would yield for me. TSA had me benching 3 times a week and squatting twice. One of my biggest issues with it was it never had ohp as a main lift and a goal of mine is to ohp my body weight (strict press).

Mainlift wise this is only once per week.

This post was edited by wesley123 on Jan 13 2017 07:11pm

So you do all this shit in 1 day?



Example Day 1 deadlift
Main Gian set
1A - Explosive hinge movement - (Something to open the hips (kettle bell swing, box jumps)
1B - Deadlift
1C Ab Variation
1D 90 Second rest - Repeat

Second Giant Set
1A Explosive hinge
1B SLDL
1C AB Variation
1D 90 second rest - Repeat

Third Giant Set
1A Reverse Hypers
1B Glute Ham Raises
1C BB Row

That's a day yep. Kept to 1.5 hours. That's his program iv never tried it.

This post was edited by wesley123 on Jan 13 2017 07:25pm

Can you paste out the entire week?

Depending what it is, I'd much prefer to see the giant set 2 on day 2, and the giant set 3 on day 3. Allows for easier recovery even while increasing the frequency (and volume since you can do more each day)


Edit: I see you used to do a 2 and 3 x week frequency in the major lifts. I wouldn't go back to 1x. That is regression, no progression

This post was edited by Excusemem8 on Jan 13 2017 07:41pm

While it is regression I have not touched my posterior chain in 5 months

This post was edited by wesley123 on Jan 13 2017 09:29pm

An interesting variation.

I looked over the c/p for day 1 and I'm a bit (but only a bit) concerned about the box jumps; whereas the kettlebell swings make perfect sense although I wouldn't expect it to be done with a lot of intensity. I come from a few perspectives, including as a long-time trainer, coach, and a lifetime athlete. It's the athlete in me that sees plyo's before squats and pauses, because plyo's are a really interesting exercise family.

Box jumps sneak up on you and they don't seem to be doing any damage. They pivot in the stretch shortening cycle, and, performed correctly, sure, they will probably open up the hips. But there is a minor risk of "micro-tears"--not the good kind, but the kind that's pulling apart the structure of your knees. You may not experience a problem at the time, but you could be setting yourself up for an injury by dancing right into DLs (or squats, if it calls for box jumps before them, too). The good news is that you're already reasonably strong, so you should be fine with the box jumps. It's weaker legs that suffer the most. But it depends on the volume of jumps, the explosiveness used, and the technique used. It's one heck of an exercise to just throw into a workout if you don't have much XP with it. I'm saying I *think* you should be fine, but in what way did you blow out your leg? Was it a hammy tear, a knee ligament rip, etc.? Box jumps can be rough on knees, mainly if done intensely, done in high reps (like 120-140++/wk), done without XP, or done without adequate support for structure.

Otherwise it's an interesting program (only based on day 1). Is it based on a 7 day cycle?--you did say "week". I generally prefer doing mains 2x/wk when not in sport season mode-- that's just me though. I don't fully hate it, it's somewhat unique, so it has some appeal. I think the uniqueness of the program is what has lured you into it. I'm not opposed to following an interest. You can try it and bail out at any point if it becomes apparent that it's not working for you. My own intuition would be to spread/repeat the volume over 2x/wk for the mains, depending on the conditioning and strength of the lifter (but then it wouldn't really be a week, it might be some sort of 7-10d revolving deal).

btw I was in Glacier National Park, it's gorgeous there.

Day one is going to leave you sore for a week lol.

DL+SLDL+BOR = dead lower back for sure. I would do something to build up to this if you're going to do it, or at least go 50%.

Some people try a new program, get sore and quit so don't kill yourself

Thank you for your thoughts I'll re read and have a better conversation tomorrow. My last days In Victoria before I head north again.

Ps if you get back there do the Abbott ridge trail. You can go far beyond the end along the tip top of the rockies it's amazing. Just a foot away from a huge fall gives you a great adrenalin rush.

This post was edited by wesley123 on Jan 14 2017 12:08am