Zulu I/A + Black Pro w/deadlifts

[WallBilly]

My original template with TB was Zulu a couple of years ago, then I went with Operator. I'm going back to the roots for an experiment. Just finished Week 1 (except E tomorrow) and feeling great!

Here is my plan. Zulu I/A with 70/80/90 75/85/95 and shooting for 5 sets (except squats and heavy weeks).

Monday: Back squats, overhead press, HIC
Tuesday: Bench, barbell row
Wednesday: HIC
Thursday: Back squats, overhead press
Friday: Bench, barbell row, deadlifts
Saturday: E (long run) (every week)
Sunday: off.

Why am I doing this?

1. At age 55, recovery is becoming more important. Hitting the big lifts only twice a week, with 2-3 days between, seems like it's worth a shot.

2. I can easily add a few movements. Operator was Squat/OHP/Bench. As you can see, I was able to add rows and a deadlift day.

3. 3 out of the 4 workouts are short. Even with 5 sets of 5 reps, I'm outta' there in ~ 30-40 minutes. Even on Dead day today, I was done in 45 minutes (only 1 work set of deads). Wednesday is almost like a day off, did hill sprints for 20 minutes this week.

4. Wanted to mix things up.

I'll update after the block.

[Barkadion]

I will be following your experiment with interest Good luck!

[BlackPyjamas]

Nice, looking forward to seeing how this goes. Have you tried Op I/A?

[WallBilly]

Nice, looking forward to seeing how this goes. Have you tried Op I/A?

I like the idea of Op I/A in theory. My problem is, I need a structured schedule each week. 6 months a year I play hockey. 2 nights a week (Sunday and Thursday) are locked in, with another day occasionally. It doesn't lend itself well to the Op I/A floating schedule, at least not for me, in season.

[BlackPyjamas]

Nice, looking forward to seeing how this goes. Have you tried Op I/A?

I like the idea of Op I/A in theory. My problem is, I need a structured schedule each week. 6 months a year I play hockey. 2 nights a week (Sunday and Thursday) are locked in, with another day occasionally. It doesn't lend itself well to the Op I/A floating schedule, at least not for me, in season.

Copy that, makes sense!

[WallBilly]

Well, I'm halfway through week 6 of this block of Zulu I/A + Black Pro so I am ready to pass a verdict:

I like it.

Pros (in order of importance):

• Having 2 or 3 days of rest/recovery between a given lift is awesome. I feel more fresh and rested.

• It is way easier to push it to 5 sets if you know it's only twice a week, and you haven't done the lift in 2 or 3 days.

• Really liked being able to add barbell rows.

• I am sure I got stronger. Crushing week 6 95% lifts this week. I will probably force progression instead of re-testing so I won't know exactly how much stronger I got, though.

• Workouts are shorter.

Cons:

• 4 days a week in the gym.

• With this template, if you obey one of KB's golden rules that "though shalt rest at least one day per week", then there is no way around lifting and doing conditioning on the same day at least once during the week. The first times I did hill sprints or Fartleks directly after squatting, wow. But I got used to it, and now I kinda' like it.

Due to a trip at the end of this week, my 95% week lifts are Monday-Tuesday-Wednesday-Thursday. So it's Wednesday, and though I hit my lifts, it was not nearly as easy as on Monday. That 2nd day of rest seems to have made a big difference.

Finally, if you can push it to 5 sets on 2 days, that is actually more volume per week than standard Operator.

[Barkadion]

Well, I'm halfway through week 6 of this block of Zulu I/A + Black Pro so I am ready to pass a verdict:

I like it.

Pros (in order of importance):

• Having 2 or 3 days of rest/recovery between a given lift is awesome. I feel more fresh and rested.

• It is way easier to push it to 5 sets if you know it's only twice a week, and you haven't done the lift in 2 or 3 days.

• Really liked being able to add barbell rows.

• I am sure I got stronger. Crushing week 6 95% lifts this week. I will probably force progression instead of re-testing so I won't know exactly how much stronger I got, though.

• Workouts are shorter.

Cons:

• 4 days a week in the gym.

• With this template, if you obey one of KB's golden rules that "though shalt rest at least one day per week", then there is no way around lifting and doing conditioning on the same day at least once during the week. The first times I did hill sprints or Fartleks directly after squatting, wow. But I got used to it, and now I kinda' like it.

Due to a trip at the end of this week, my 95% week lifts are Monday-Tuesday-Wednesday-Thursday. So it's Wednesday, and though I hit my lifts, it was not nearly as easy as on Monday. That 2nd day of rest seems to have made a big difference.

Finally, if you can push it to 5 sets on 2 days, that is actually more volume per week than standard Operator.

Thank you for the follow up. Interesting!

Are you feeling you need to choose HICs that are more suitable for doing after lifting?

[WallBilly]

Are you feeling you need to choose HICs that are more suitable for doing after lifting?

Nah, just did the usual. I'm not sure if it would be better to lift early in the day and HIC later, or if it would be worse.

It would be better to do HIC after the bench/row workout, gotta' work on that schedule!

[Barkadion]

Are you feeling you need to choose HICs that are more suitable for doing after lifting?

Nah, just did the usual. I'm not sure if it would be better to lift early in the day and HIC later, or if it would be worse.

It would be better to do HIC after the bench/row workout, gotta' work on that schedule!

Makes sense, WB!