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Hey there,

I've finished week 2 of Mass Protocol Base Building. My 1RMs where low so I do Squats, Bench and RDL with the empty bar. In the book there is a weight increase after week 3. Should I add 5 lbs to the bar on all the exercises or should I only do it where it feels appropriate?

While 3x30 BP with just the bar is okay, 3x30 RDL feels like it is too light, 3x30 Squats kick my ass. I'm shaking like hell after I've finished the last set, which btw took about 3:00 mins.

One other thing: I have a little one who is just 2 1/2 years old. Sometimes real life gets in the way and I have to take care of him the whole day or I get sick myself because little kids are so contagious. If you have to take a break for 2 days do you just continue training where you left or do you skip the sessions you missed? What do you do if you can't train for maybe two weeks because of a bad cold? Where do you jump back into your training? Any principles you can share?

Thank you all.

I'd say depending on the situation going back a day for a day missed. 3 days missed, go back 3 training days.

Kids and life get in the way. I've had huge training gaps due to life but I've found that once you can get back into it go minimal. Use a training Max and Fighter with a 2 move cluster. Not optimal but it's easier to find 15 minutes twice a week when you have a baby, kids and work 12 hr shifts.

You'll be alright in the long run and good luck.

Good read here while not very specific to your case:
https://www.uphillathlete.com/avoid-sic ... g-healthy/

mok wrote:Hey there,

I've finished week 2 of Mass Protocol Base Building. My 1RMs where low so I do Squats, Bench and RDL with the empty bar. In the book there is a weight increase after week 3. Should I add 5 lbs to the bar on all the exercises or should I only do it where it feels appropriate?

While 3x30 BP with just the bar is okay, 3x30 RDL feels like it is too light, 3x30 Squats kick my ass. I'm shaking like hell after I've finished the last set, which btw took about 3:00 mins.

One other thing: I have a little one who is just 2 1/2 years old. Sometimes real life gets in the way and I have to take care of him the whole day or I get sick myself because little kids are so contagious. If you have to take a break for 2 days do you just continue training where you left or do you skip the sessions you missed? What do you do if you can't train for maybe two weeks because of a bad cold? Where do you jump back into your training? Any principles you can share?

Thank you all.

I have had success breaking my training into 3 week blocks with TB. I plan my aim for that 3 week cluster and tick off sessions as I go. If I miss a full week of training I would reset and start the 3 week block again. This works really well with Max Strength but is a touch harder with basebuilding.

I try to do 2+ plus blocks of a similiar aim in a row before switching to a new focus. Think basebuilding 2x3 week block into 2x3 week blocks of Fighter or operator.

I have also used OP I/A with great success when only focusing on strength.

I am a shift worker and have a little one myself. If I try and plan my training for anymore than 3 weeks I regularly have to change the plan in some way.

I do bjj and have certain training days set in stone for that, but my strength and conditioning training days are constantly varied. Currently I do my strength work in the gym before stepping on the mat.

I use the templates and TB systems from the books, but my blocks are just shorter and more self contained.

Hopefully that makes sense and gives you some ideas.

mok wrote:Hey there,

I've finished week 2 of Mass Protocol Base Building. My 1RMs where low so I do Squats, Bench and RDL with the empty bar. In the book there is a weight increase after week 3. Should I add 5 lbs to the bar on all the exercises or should I only do it where it feels appropriate?

While 3x30 BP with just the bar is okay, 3x30 RDL feels like it is too light, 3x30 Squats kick my ass. I'm shaking like hell after I've finished the last set, which btw took about 3:00 mins.

One other thing: I have a little one who is just 2 1/2 years old. Sometimes real life gets in the way and I have to take care of him the whole day or I get sick myself because little kids are so contagious. If you have to take a break for 2 days do you just continue training where you left or do you skip the sessions you missed? What do you do if you can't train for maybe two weeks because of a bad cold? Where do you jump back into your training? Any principles you can share?

Thank you all.

I have had success breaking my training into 3 week blocks with TB. I plan my aim for that 3 week cluster and tick off sessions as I go. If I miss a full week of training I would reset and start the 3 week block again. This works really well with Max Strength but is a touch harder with basebuilding.

I try to do 2+ plus blocks of a similiar aim in a row before switching to a new focus. Think basebuilding 2x3 week block into 2x3 week blocks of Fighter or operator.

I have also used OP I/A with great success when only focusing on strength.

I am a shift worker and have a little one myself. If I try and plan my training for anymore than 3 weeks I regularly have to change the plan in some way.

I do bjj and have certain training days set in stone for that, but my strength and conditioning training days are constantly varied. Currently I do my strength work in the gym before stepping on the mat.

I use the templates and TB systems from the books, but my blocks are just shorter and more self contained.

Hopefully that makes sense and gives you some ideas.

Thanks for the Input maxrip13 and Tym87,

I already am acting like a germophobe just because I don't want to get sick. I get weird Looks when I open doors with my hip or elbow. But it works I guess.

maxrip13 you are right it's difficult to work out 6 times a week while base building. I hope I'll get through the six weeks without any delay. After BB I'll start the Grey Man Template (for mass, 'cause I'm too small) with one E session a week. These blocks already are 3 weeks long so I think it will be manageable. But yeah, the longer and more you plan things out more stuff gets in the way.

I'll see how that goes.