New Workout

So much isolation of muscle groups. You must spend over 2 hours in the gym doing all those sets. 33 non-warmup sets of exercise seems insane to me.

Only gave it a quick glance, but this seems like a bodybuilding split isolation program that's going to lead to weight loss for most trainees, not strength training.

How often do you increase the weight in your lifts on this program? Are you hitting weekly PRs?

I get it, but 5/3/1 seems like a vastly superior program for an experienced lifter like you, and there's way more recovery built in.

One of the things that jumped out at me in this program is back to back deadlifting on days 2 & 3 (straight leg deadlift & deadlift). That's gotta be a motherfucker, especially combined with everything else in there.

I'm of the opinion that the vast majority of non-competitive lifters should either be working an LP, or an intermediate program like Texas Method or 5/3/1. All that isolation work seems like a waste of time when you can get stronger just doing the big compound lifts and hitting PRs. 

Of course, so many guys get bored doing that same shit week in week out, so I definitely see the appeal from that perspective.

Texas Method allows for recovery nicely. It's good for when the weight is too heavy for constant 5x5 sets.

My problem is always not sleeping enough.

This is a body building/sculpting workout. Low weights high reps (bodybuilding) versus high weights low reps (building mass). Body builders use these workouts to shape the muscles individually. It's a workout for people who are professional bodybuilders or for people who stare at themselves in mirror excessively like there a bodybuilder. 

I swear by Myoplex shakes. Helps me push through the wall during workouts of 1 to 2 hours of non-stop cardio training. Any people on there feet all day for a living should look into drinking these as it will give you more energy. Athletes use these as meal replacements since no chef can deliver 100% of everything that athletes need except this engineered nutrition.

Man, I find at 40yo recovery is easily 70% of the game for me now. 

>>>I did rack pulls instead of stiff leg deads

That's a smart sub. You could probably sub bent over barbell rows in as an alternate pull as well. I like to do those with a supine grip to get a little bicep work in, because why not.

muscle has memory

build mass then sculpt it 

>>  It's a workout for people who are professional bodybuilders or for people who stare at themselves in mirror excessively like there a bodybuilder. 

https://www.livestrong.com/article/557657-8-reasons-why-women-should-lif...

 >>>I altered the program to give more recovery

Definitely smart. I train with a few younger dudes and it's amazing the difference in hormonal response and just overall recovery potential 10 years of age difference makes.

I've actually added sauna into my recovery program for about 3 months now, and it has made a significant difference for me. Highly recommended. Check our Dr. Rhonda Patrick breaking it down on Rogan's show here:

https://youtu.be/NChyDtupmkk

One of my best friends was deciding between college football (building mass workouts) vs professional wrestler (body building workouts) during junior year summer of high school in 1989. Told him to go the college football route since a scholarship was being offered and degree would mean more in long run since he was poor and not going to college any other way. He almost died senior year of college after 6 years of bad steroids abuse.

My current sauna program is 20-30 minutes 3x a week. I jump in right after I train. I had to work my way up to more time as my body adapted to the stress. 

If you try it, be sure to pay close attention to your "fight or flight" response, and bail out if you get that "impending doom" feeling in your gut; you don't want to crank up your cortisol, which is obviously catabolic and totally counter-productive. 

Lol I get it. Honestly I prefer to train in gyms like that (especially because you can generally use chalk in them) but...they opened this high end Globogym like three minutes from my place a few years ago, so I joined and I gotta say; it's nice.

They have 10 platforms, and most of the members are doing either cardio or like those ridiculous jump-on-this-and-then-half-rep-this-kettlebell type of program, so there's virtually never a wait.

If he loses control of that weight there's gonna be a big crash. The only thing you could do is get out of the way.

The only time I use a spotter is on the bench; and frankly, I'd much rather just bench in a power rack because most guys have no idea how to spot anyway. Unfortunately my gym doesn't have a bench in a power rack, so I end up just not collaring the bar, fully aware that if I have to bail on a rep the weight is going on the floor. 

Yeah dude you really have to be careful on the bench not to impinge your shoulders. 

I try to focus on that "not completely vertical" bar path by bringing the bar down a bit to my sternum at the bottom of the rep.  Apparently that's the trick, although my form is nothing to write home about overall.

I honestly don't care for the bench press; the only reason I do it is because it's such an efficient upper body exercise. It's super dangerous, and I'd guess more guys get injured or killed doing it than probably every other barbell exercise combined.

This "new" workout sounds remarkably similar to the routines my old man and his homies were doing in the 80's.

I thought it was all about that 5-3-1 blast, those ridiculous jump-on-this-and-then-half-rep-this-kettlebell, pull a huge rope with your butt cheeks sort of programs, and javadave's/house wives of America plank n' stankorama stuff these days.

but I guess, much like fashion, nutrition and exercise fads r fairly cyclical.

i share your guys' distaste for the ol fashioned bench press.

and damn, mark, that's alotta sauna.

Your skin must b as clear and smooth as fuckin rose petals by now.

i'd b satisfied if i could maintain a solid routine of serious monthly sauna sessions.

>>>and damn, mark, that's alotta sauna.

Your skin must b as clear and smooth as fuckin rose petals by now<<<

I glow like a delicate rose petal in the new morn' dew, E. I also get a huge HGH dump from the heat stress, which of course helps facilitate recovery, provided I sleep enough (which I don't, because of my kid haha).

This is probably the best bench press vid I've found. Definitely helped me correct some of my chronic form errors on the bench. It's about 18 mins, but worth a watch.

https://youtu.be/1FWDde2IEPg

>> The crazy thing about the bench press is that it’s 7 distinct movements.

You think a lot more than I do about it. My only cue is "elbows in". I've never hurt myself benching, but I always pause for 1 second on my chest and maintain tension.

I think people get  hurt because they a) attempt a ridiculously wide grip to limit the range of motion and therefore put stress on their shoulders or b) try to trampoline the weight off their chest.

Isn't Brian k like 5'2"?

I'd love to challenge you to an arm wrestling match.

https://www.youtube.com/watch?v=ga840rtZAkI