Sample Feast Phase Workout Template
Posted: Sun Apr 25, 2010 5:28 am
Many have requested so John, please post as a sticky:
IMPORTANT NOTICE
If you feel sick, off or just "not right at any point during famine DISCONTINUE. You can't make gains if you're sick and HEALTH is PRIORITY #1 around here. If it wasn't we'd all be using PH's/AAS. And that's not going to happen in BP, at least not here...
SUGGESTED FEAST PHASE TRAINING TEMPLATES
NOTE: You may add EDT blocks to the below (dedicated to bi's/tri's, abs etc). These are just suggestions. I do focus on pouring the most you have into the biggest muscle groups because I feel this is where most of your training energy should be focused. So no, you're not missing anything. BP is flexible though, so I've got your plan.
To refresh, the typical BP Feast training template revolves around 2 programs, a 5 workout HIT transition leading into a new 1RM for bench and squat and then German Loading Pattern #1. I've sketched out the following suggestions for you below:
On the 5 workout HIT Feast Transition
Suggest a one on, two off frequency to start. Insert an extra rest day if necessary:
DAY 1
Workouts 1 - 5
- Bench press for as many as you can get in the 8-10 rep range. NOTE this is ONE set (after warmups).
- Immediately perform a set of heavy dumbell pullovers* (8-10 reps).
- Focus on maximally stretching the muscle at the bottom of the movement.
* Should be performed on a SLIGHT incline bench. If using an adjustable bench,
incline it one notch.
Then, after a 5-10 min break and some warmups..
- Squats for as many reps as you can get in the 8-10 rep range.
- Followed immediately by a set of stiff legged or Dimel deadlifts (8-10
reps).
- Focus on maximally stretching the muscle at the bottom of the
movement.
Rest 10 min and finish things off with your EDT Blocks:
EDT BLOCK - sets performed back to back
Incline DB presses
Tbar rows
KEY POINTS
- Alternate antagonistic muscle exercises in jump set fahion
- Staley's generally uses 15-20 minutes, (called a PR Zones).
- You perform just this ONE PR Zone per workout.
- Your target weight is one that you can do 10 clean reps with.
- You will begin with alternating sets of 5 or 6 reps.
- As you tire, you may reduce set reps to 4 then 2 and end with singles.
- Your goal is to do as many reps with good form as possible in the PR Zone.
- Do not work to, or near failure in the early sets.
- You may reach failure at the end as you try to beat your previous record.
- Once able to do 20% more reps than your prior workout, increase load 5% and begin again.
Rest up for 10 + minutes and after a warmup, perform the following
EDT BLOCK - Sets performed back to back
Romanian Deadlifts
Leg Sled
Rest 5 minutes, then perform the following:
Static ab crunch: Briefly, attach a handle or rope to a high pulley, having a partner assist you into the crunch position with a MAXIMAL WEIGHT. Hold for 5-15 seconds and slowly curl back up. Two holds with about 3 min. rest between hold gets it done!
Same points as above per the KEY POINTS section.
For workouts 2-5, follow the same template but please note the rep range variations inherent therein. For example, workout #4 is a de-load. You're back into a higher rep range vs. 2-3 reps in workout 3. I think you'll understand after looking at it more closely.
PLEASE consult pages 14-15 of the BP for these rep ranges. They are in large part the keys to the program! [/b]
Overall: You want to do the big barbell lifts justice FIRST. Then your EDT Blocks. Finish with abs. Done. Now that workout #5 is completed, you should have your new 1RM's in hand to begin GLP1. Simply take 2-3 days off and proceed as follows:
GERMAN LOADING PATTERN #1
On the 6 workout German Loading Pattern if peaking 2 lifts (BP and SQ, lets say). Suggest a one on, two off frequency to start. Insert an extra rest day if necessary:
DAY 1 - Bench Press
1.) Perform your 6 sets of German Loading Pattern 1. Take adequate rest between sets to ensure complete intra-set recovery.
2.) Perform the following stretch position supersets in EDT fashion
Decline dumbell bench press immediately into;
Seated cable rows (horizontal rows)
4 rounds of each with 2-3 minutes in between sets. The particulars;
- Alternate antagonistic muscle exercises in jump set fahion
- Staley's generally uses 15-20 minutes, (called a PR Zones).
- You perform one PR Zones per workout.
- Your target weight is one that you can do 10 clean reps with.
- You will begin with alternating sets of 5 or 6 reps.
- As you tire, you may reduce set reps to 4 then 2 and end with singles.
- Your goal is to do as many reps with good form as possible in the PR Zone.
- Do not work to, or near failure in the early sets.
- You may reach failure at the end as you try to beat your previous record.
- Once able to do 20% more reps than your prior workout, increase load 5% and begin again.
3.) Finish with static holds
Decline barbell bench press: Hold as much weight as you can in the strongest range (1-2" below lockout) for 5-10 seconds. Perform two static holds in this fashion
DAY 2 - SQ
1.) Perform your 6 sets of German Loading Pattern 1 for the SQ. Take adequate rest between sets to ensure complete intra-set recovery.
2.) Perform the following movements in EDT fashion as above:
Romanian Deadlifts
Leg sled
3.) Static hold - Ab crunch
Attach a handle/rope to a high cable on say, a cable crossover machine. Now, hold that behind your head, kneel in the ground. Have someone assist you into the fully contracted crunch position and hold a maximum weight for between 10-15 seconds. Somewhere in there. When you strength finally gives out, slowly uncurl yourself. Perform 2 holds in this fashion, separated by about 3 min of rest.
Obviously, up the weight and/or hold times from session to session. This exercise is critical to perform LAST in your workouts. Perform it first and you go into you heavy barbell squats with weak abs. Bad, bad, bad. Hello Mr. Chiropractor or surgeon.
Finally, why this exercise? Because you can perform regular crunches, leg raises etc until you're blue in the face but... where's the overload? You want stronger abs you challenge them with more weight. Same principle with arms. If curling cans of campbell soup all day got it done, people would be doing it. They don't b/c it doesn't.
There will be no compound lift static holds or other like work done for this workout. It's absolutely exhausting with big muscle groups being force fed total tonnage in very, very generous amounts due to utilization of movements that permit massive overload.
Hope that helps..
IMPORTANT NOTICE
If you feel sick, off or just "not right at any point during famine DISCONTINUE. You can't make gains if you're sick and HEALTH is PRIORITY #1 around here. If it wasn't we'd all be using PH's/AAS. And that's not going to happen in BP, at least not here...
SUGGESTED FEAST PHASE TRAINING TEMPLATES
NOTE: You may add EDT blocks to the below (dedicated to bi's/tri's, abs etc). These are just suggestions. I do focus on pouring the most you have into the biggest muscle groups because I feel this is where most of your training energy should be focused. So no, you're not missing anything. BP is flexible though, so I've got your plan.
To refresh, the typical BP Feast training template revolves around 2 programs, a 5 workout HIT transition leading into a new 1RM for bench and squat and then German Loading Pattern #1. I've sketched out the following suggestions for you below:
On the 5 workout HIT Feast Transition
Suggest a one on, two off frequency to start. Insert an extra rest day if necessary:
DAY 1
Workouts 1 - 5
- Bench press for as many as you can get in the 8-10 rep range. NOTE this is ONE set (after warmups).
- Immediately perform a set of heavy dumbell pullovers* (8-10 reps).
- Focus on maximally stretching the muscle at the bottom of the movement.
* Should be performed on a SLIGHT incline bench. If using an adjustable bench,
incline it one notch.
Then, after a 5-10 min break and some warmups..
- Squats for as many reps as you can get in the 8-10 rep range.
- Followed immediately by a set of stiff legged or Dimel deadlifts (8-10
reps).
- Focus on maximally stretching the muscle at the bottom of the
movement.
Rest 10 min and finish things off with your EDT Blocks:
EDT BLOCK - sets performed back to back
Incline DB presses
Tbar rows
KEY POINTS
- Alternate antagonistic muscle exercises in jump set fahion
- Staley's generally uses 15-20 minutes, (called a PR Zones).
- You perform just this ONE PR Zone per workout.
- Your target weight is one that you can do 10 clean reps with.
- You will begin with alternating sets of 5 or 6 reps.
- As you tire, you may reduce set reps to 4 then 2 and end with singles.
- Your goal is to do as many reps with good form as possible in the PR Zone.
- Do not work to, or near failure in the early sets.
- You may reach failure at the end as you try to beat your previous record.
- Once able to do 20% more reps than your prior workout, increase load 5% and begin again.
Rest up for 10 + minutes and after a warmup, perform the following
EDT BLOCK - Sets performed back to back
Romanian Deadlifts
Leg Sled
Rest 5 minutes, then perform the following:
Static ab crunch: Briefly, attach a handle or rope to a high pulley, having a partner assist you into the crunch position with a MAXIMAL WEIGHT. Hold for 5-15 seconds and slowly curl back up. Two holds with about 3 min. rest between hold gets it done!
Same points as above per the KEY POINTS section.
For workouts 2-5, follow the same template but please note the rep range variations inherent therein. For example, workout #4 is a de-load. You're back into a higher rep range vs. 2-3 reps in workout 3. I think you'll understand after looking at it more closely.
PLEASE consult pages 14-15 of the BP for these rep ranges. They are in large part the keys to the program! [/b]
Overall: You want to do the big barbell lifts justice FIRST. Then your EDT Blocks. Finish with abs. Done. Now that workout #5 is completed, you should have your new 1RM's in hand to begin GLP1. Simply take 2-3 days off and proceed as follows:
GERMAN LOADING PATTERN #1
On the 6 workout German Loading Pattern if peaking 2 lifts (BP and SQ, lets say). Suggest a one on, two off frequency to start. Insert an extra rest day if necessary:
DAY 1 - Bench Press
1.) Perform your 6 sets of German Loading Pattern 1. Take adequate rest between sets to ensure complete intra-set recovery.
2.) Perform the following stretch position supersets in EDT fashion
Decline dumbell bench press immediately into;
Seated cable rows (horizontal rows)
4 rounds of each with 2-3 minutes in between sets. The particulars;
- Alternate antagonistic muscle exercises in jump set fahion
- Staley's generally uses 15-20 minutes, (called a PR Zones).
- You perform one PR Zones per workout.
- Your target weight is one that you can do 10 clean reps with.
- You will begin with alternating sets of 5 or 6 reps.
- As you tire, you may reduce set reps to 4 then 2 and end with singles.
- Your goal is to do as many reps with good form as possible in the PR Zone.
- Do not work to, or near failure in the early sets.
- You may reach failure at the end as you try to beat your previous record.
- Once able to do 20% more reps than your prior workout, increase load 5% and begin again.
3.) Finish with static holds
Decline barbell bench press: Hold as much weight as you can in the strongest range (1-2" below lockout) for 5-10 seconds. Perform two static holds in this fashion
DAY 2 - SQ
1.) Perform your 6 sets of German Loading Pattern 1 for the SQ. Take adequate rest between sets to ensure complete intra-set recovery.
2.) Perform the following movements in EDT fashion as above:
Romanian Deadlifts
Leg sled
3.) Static hold - Ab crunch
Attach a handle/rope to a high cable on say, a cable crossover machine. Now, hold that behind your head, kneel in the ground. Have someone assist you into the fully contracted crunch position and hold a maximum weight for between 10-15 seconds. Somewhere in there. When you strength finally gives out, slowly uncurl yourself. Perform 2 holds in this fashion, separated by about 3 min of rest.
Obviously, up the weight and/or hold times from session to session. This exercise is critical to perform LAST in your workouts. Perform it first and you go into you heavy barbell squats with weak abs. Bad, bad, bad. Hello Mr. Chiropractor or surgeon.
Finally, why this exercise? Because you can perform regular crunches, leg raises etc until you're blue in the face but... where's the overload? You want stronger abs you challenge them with more weight. Same principle with arms. If curling cans of campbell soup all day got it done, people would be doing it. They don't b/c it doesn't.
There will be no compound lift static holds or other like work done for this workout. It's absolutely exhausting with big muscle groups being force fed total tonnage in very, very generous amounts due to utilization of movements that permit massive overload.
Hope that helps..
