Programming My Training from Scratch: Writing out the Base and Peak Phases in REAL Time!

[@MegaDarnie]

The best channel on KZbin for program design in regards to strength training. Exceptional content.

[@FacePullTiToX]

Agree 100%. Top-notch 💪

[@rickharris275]

Alright, Im buying that damn shirt, I cant put it off any longer

[@ericr2617]

Merry Christmas! Thanks for all the wisdom.

[@Mfitzy]

Awesome video as usual man. This was super cool to watch you layout the program in real time. Happy holidays brother!

[@robertmorman2831]

I am about to jump into my first strongman competition. This is exactly what I was looking for to get started. Great content man. Keep it coming

[@FacePullTiToX]

The info you provide in this channel is insane. Thank you so much for all the hard work and helping people get stronger. Keep it up, Alex 💪

[@porqpine53]

Read thru the book twice this weekend. Got my 2021 Base Phase all Excel'd out ready to hit it HARD. I'm excited to let you know how it goes!

[@Xpert2077]

How did u do?

[@anthonybartolotta3469]

Base Strength is has helped me understand so much. Thanks!!!

[@Vladd134]

Happy Holidays , and thanks a lot for the knowledge ! Can't wait to read the book !

[@AlexanderBromley]

Thanks, you as well!

[@MrJPEscobar]

Currently reading the book and loving it, answers so many questions that I had regarding program design

[@brucemackenzie4952]

This is great Alexander, sometimes the theory gets a little heavy but seeing it in action really helps.

[@iloqin]

Hey! Happy Holidays Brom! Keep up the good work!

[@nigelthomas8315]

Bloody amazing! I just read first 45 pages and thought il just sneak a look at programs after pursuing them I thought oh fuck! How do I implement this 🤔 so I quickly decided to go back and keep reading while worrying about it. Then I wake up to this video! Awesome thank you hope you have a great Christmas and a pro card in new year 🎅.

[@Ian.lifts.]

Merry Christmas to me. Bought your book homie. Thank you.

[@stevemf11]

Just bought the book, I'd better be 5X WSM after reading it... ;)

[@harrisashraff]

Awesome content brother. Waiting for your book to get released in kindle.

[@AlexanderBromley]

Its up!

[@sambsialia]

One day, I gotta go lift with you. 👍💪

[@boxerfencer]

Thanks for sharing!

[@MrChrisjacksonlm]

Always spot on! Question: Your 14 week 3 block template has little deadlift in the first 10 weeks. What’s the reason behind this?

[@CeroAshura]

Fatigue

[@its_james_fitness]

Hey man ever considered making videos with more hypertrophy focus? It obviously benefits strength and everyone loves gainzzz

[@chrishayes5755]

could you do a video on how to avoid hernias from deadlifting? I almost ripped a tear into my lower ab.. been a been scared to go hard on the weights since.

[@gracefool]

Meanwhile here's Alan Thrall's advice: kzbin.info/www/bejne/f5XWmYh-pseSra8 Also check out Barbell Medicine on hernias.

[@mrsmuuve]

Dose. Base strength. Help with the ability to program a 3 day split? Can't wait to hear how you do at the contests good luck man.

[@Xpert2077]

My first comp is in 13 months. I don't know the events yet. For the last 4 months, I've done hypertrophy and also lost about 30 lbs. What should I start doing now? Lose more weight? Gain muscle? Or maybe just start slowly working into general strength?

[@jalenlopossa6701]

It would be cool if you reviewed the sheiko programs like you did with candito

[@AndJusTIceForRob]

2:18, your friend is a master promoter? Well, my friend is a master baiter.

[@AlejandroSanchez-pl6jw]

Hey Alexander , can you review Vince Anello deadlift program ? Wanna do it because it’s deadlift focus , but like to hear your take on it

[@benemirate7584]

2021 is safe

[@jordywilliams]

Worst thing about 2020 is Bromley’s shrinking whiteboard

[@simondean5227]

Is front squatting as valuable for strongman training as back squats? Front squats feel more natural for me and they help me target my quads (when I do back squats it's a lot of hip and back strength for me more than quads)

[@jakoballan2768]

Probably not, since back squat for strongman is an actual event it's a more important movement, however front squatting is still a super good exercise to do.

[@SentientVoyager]

Front squats have a good amount of carryover for strongman. Many argue it helps prepare you for events like atlas stones, keg loads, etc. Back squats do show up as an event in contests but very infrequently, outside of the World's Strongest Man contest. Back squats are still great to include as a general strength builder.

[@simondean5227]

@M B I find that zerchers are very back heavy, and I can't really do them and deadlifts in the same week without performance dropping

[@archmaesterofpullups]

Not sure how I feel about those volumizing three week waves (3x8, 4x8, 5x8, 3x6, 4x6, 5x6, 3x5, 4x5, 5x5). Seems like poor design to run linearly reversed waves unless the intent is to increase endurance (which didn't seem relevant to those movements). I like the idea of running something like 3x8, 4x8, 5x8 to kickstart a training block as a sort of introductory or pivot phase but after that I feel like intensifying waves or straight linear periodization would be better suited, maybe 3x8, 4x8, 5x8, 5x6, 4x6, 3x6, 5x5, 4x5, 3x5, for example.

[@Oho159]

why? idea is to keep same weight for all 3 weeks why u want to lower sets?

[@gracefool]

Yeah it's about increasing weights. Less sets to begin with because you're not adapted to the higher weight.

[@archmaesterofpullups]

@@Oho159 You'd want to increase weight during each three week mesocycle since the intent should be to intensify.

[@Oho159]

@@archmaesterofpullups yes. i know what. after 3 weeks o f that periodization add some weight.

[@archmaesterofpullups]

​@@Oho159 Going into the first week of a three week mesocycle, you already have sufficient work capacity built up from the previous higher volume mesocycle so it makes no sense to start with fewer sets. This breaks the principle of phase potentiation because the previous phase adapted you to be able to handle more volume and low intensity so the next logical step would be to slightly decrease the volume by lowering reps and slightly increase intensity to have as much transference from the previous mesocycle as possible, not immediately drop volume down to 3x6 when you can handle 5x6.

[@brockmeade4450]

Do you think tire flips or clean&press would have any carryover to fingals fingers

[@AlexanderBromley]

For getting the finger to your shoulder, yes, but for walking it up, no. That movement is so unique that it has to be drilled specifically.

[@brockmeade4450]

@@AlexanderBromley Good to know. Makes sense. Thanks for your response

[@Felix-tt8zj]

How do i do if i squat 2 days a week?

[@markkelton2132]

So close

[@adgcih1689]

I hate to say but i make gainz better when i dont follow a program

[@adgcih1689]

@M B i have 210squat 150bench 290deadlift at 89 (kg) thats not noob gainz bro

[@adgcih1689]

@M B U could be right but Its not like i do things in random but the progression is based on how i feel every time

[@adgcih1689]

@M B i tried to program my training based on rpe for about two months but stopped because didnt see much of results. Right now i dont even keep track of the weight i use every week apart from my PRs. I could get more in detail about my programming if u want but that whats work for me at least... I got my deadlift from a grindy 270kg to a clean 280kg in about a month and half.