I don't do much warming up at all on my strength days.

5-10 minutes of jogging or skipping.
1-3 empty bar sets/light weight.
Get right into it during my 70-85% loads.
90% week I sometimes work up with a few heavier sets.

I recently posted in the member introduction thread as I'm a new member to the forum. What my question to you all is, Not being to a great amount of E work in my program in finding it difficult to make my way into the longer E workouts in base building. I'm currently in week 3 of base building and ...

Great discussion guys. I'll throw my hat in the ring. I used Operator coming up 18 months with just bench, no OHP. It brought me from a stagnant 205 to 290. I had been using 5/3/1 BBB template when I hit the 205 wall. Someone on Reddit suggested a switch to Operator to get past my bench plateau, wh...

TB isn't in the same category as 5/3/1 or SS, it's more like a very advanced Crossfit that actually does what Crossfit was supposed to do (make you good at everything) for occupational fitness. Whereas Crossfit uses a random nonsensical approach and fails at maximum-strength and aerobic-endurance, ...

On the black protocol for easy week is it a good idea just do a few 30min LSS type sessions in place of the easy HIC sessions? Or should I just stick to the plan and do some scaled back HIC work? You can do LSS instead of HIC, but I would keep it in the 15-20 min range. Do it more for restorative e...

Good article, JJ always delivers....and his own program seems to fall in line with Black, "2 HIIT per week". I don't think I'll ever be able to drop the caffeine though. The 3 times I tried ended in utter failure.

I seem to be naturally making the transition to IA. My strength levels are increasing and I'm starting to use more difficult versions of HIC. I find I occasionally take an extra day in between if needed, and I've also started playing more with the volume during lifting sessions. That being said I wa...

Am I correct in thinking that SE sessions should not be done with this template? I believe you can do SE circuits in place of your E session occasionally (for Black protocol). You could also get some SE in by doing Fun-Runs for E or even HIC (Fast 5, fun-run style, or GCs/HICs that contain swings a...

For those of you that practice this, how does it affect training? Do you train on the days you fast? I've done both. If it falls on a training day I break my fast with something light first at around 5-6pm, and then train. I feast after my workout which lands me somewhere around 8pm give or take. I...

Love the video.

Are you capping your DL at 3 reps?