2-day Time Crunch Template

[MONSTER]

2 Day Powerbuilding 1 template questions

Hi Barbell Medicine coaches, I have a question please for the 2 day Powerbuilding Template. I purchased it and would like to run it with a hectic work schedule. I’m hoping to have two days in my week where I can train longer each session. I have two questions though please. I noticed that the supplemental hinge movements and supplemental squat movements alternate every other week. Since I can I train longer on those two days, may I please keep them in every week (so having both supplemental …

Hi Barbell Medicine Coaches,

I am about to complete the 11 week PB 2.0 2-day template, and I’m greatly pleased with the results. So thank you for this awesome template! Hopefully my schedule can clear up where I can try out the 3-day and 4-day versions down the line. However, right now, 2 day templates allow for more consistency for me.

Just for a change of pace, I would also like to try to the 2 day time crunch template that I was able to purchase. I know the point of “time-crunch” would be to effectively get away with less, but:

1. For the 2 day time crunch template I would like to please add gpp arm work that was prescribed in the gpp arm slots of PB 2.0 (specifically dips and close grip pushups), and also the hypertrophy 2 conditioning protocol that I was given the “good to go” to add to the PB 2.0. Are these changes fine to add to the 2 day time crunch template? They don’t take long for me to complete/add-in.

2. Assuming my conditioning allows for it and I don’t “artificially” allow RPE to creep too high, if that’s a thing, can I please superset the 1st two movements on the 2 day time crunch? Also, if I am able to reduce the rest times between the back-off EMOM sets, from 3 minutes to 2.5 or even 2min without going too high in RPE, is that fine? I know this may affect my top end strength, but I have the equipment to superset movements (to save even more time) and, with the lower percentage backoff EMOM work, I feel like im ready to go for the next set before the full three minutes are up. For what it’s worth, while I ran the PB 2.0 day template, I always supersetted the first two movements (squats with press on d1 and deadlifts with bench on d2) because I tried to get the training done even quicker. I read the “rest tImes” article by Barbell Medicine and I believe that, in general, more complete rest is better, but i do feel like I can handle it?

3. For calculating the percentage-based back off EMOM work, it’s as simple as using the top set of the day (5-8 reps @ rpe 8 for example) to get a rough estimate of the e1rm for the day, and then base the percentage off that, correct? In other words, don’t just assume a static e1rm for the whole training block, but take what the day gives you?

Thank you for reading,

Monster

[Jordan_Feigenbaum]

The overarching goal here is to maximize training load, which is generally capped by time and recovery resources. With that as our anchor, I think the questions can be answered clearly.

I would be fine with you adding extra training to the template if you want. More training load

You can also superset the 1st two movements if you prefer, as they are “alternate -peripheral”, i.e. they dont’ overlap too much, and don’t reduce training load that much. In contrast, supersetting agonist-agonist (bench + flyes) would compromise training load, which goes against what we’re trying to do here.

Finally, yes, the EMOM’s weight should be calculated from the top set and is likely to change throughout the block.

[MONSTER]

Okay that totally makes sense, more training if possible is generally better. Thank you for the kind and patient answer, I can imagine youre like “c’mon you can answer this on your own.”

Thank you for explaining the superset movements, and for the EMOM loading.

I greatly appreciate all you and your team does!

Monster

[Jordan_Feigenbaum]

Happy to help! Let us know how it goes