Just finished my first 6 week cycle of Operator. 90% and 95% definitely felt heavy even though the bar speeds are good. For me long term, i would not do 90% and 95%. I would keep it 75-80-85 or 70-75-80-85. I am no powerlifter and have no experience with Sheiko programming, but he keeps his athlete...

Side Press
Deadlift

I am doing Dumbbell Side Press at home for the past year or so.

So coming from a gymnastics background in my teens, we would do these stretches with long durations: Pike Front Splits Side Splits Bridge No "assistance exercises", smaller stretches to stretch hamstring, glutes, hip flexors blah blah blah... Fast forward to various times in my life, i do ...

Hothrebel wrote: ↑Fri Nov 08, 2019 9:33 pm MS H MS?

Do you think it is a good idea to reduce specificity to three days? Long H day?

Looks the same as Fighter Bangkok.

Should be fine. Assistance movements are not "skills" that you want to build, so 1x per week is fine.

Traditionally I've stuck with the basic barbell movements coupled with push-ups, pull-ups, and abs whenever I felt like it, but I'm looking to add leg raises, the ab wheel, and back extensions to my daily training. Would these 3 movements cover all bases, so to speak? I am having a bit of analysis ...

After reading Ageless Athlete, i realised i was doing too much and trying to do too as much as possible whereas i should be doing the opposite.

After reading TBPenguin's reply, i take back my words. :D The spirit of the TB system is frequent submaximal practice, so if you are grinding because of sticking points, you are lifting too heavy. Submaximal should be fast/crisp. Example, 85% is roughly 5RM, so your work sets should be less than 5RM...

The way i see SE is from another name: muscular endurance, ie the component that should be the limiting factor in the movement is your muscles. If the breathing is the one that is the limiting factor, then it becomes conditioning. Burpees has parts of the movement which the prime movers are not unde...

It’s clear that at 87 kg my one rep maxes need improvement in two areas as my SQ/DL are much lower in comparison to my upper body lifts Or are there any other methods anyone’s used to address lagging lifts Which part of the movements are you weak in, ie sticking point? Example, for squat bottom pos...

How many exercises in a cluster do you recommend for the SE portion of the base building block? As many or as few as you need to. :D Examples: Analogous movements: MS - SE Bench - push up/hindu push up Squat - bodyweight squat/hindu squat/lunges/step ups/split squat Pull up - seated pull up/lats pu...