Back to Beginner Template?

Training Q&A [Moderated]
1

Hi BBM Team,

Disclaimer:
Yes, this is another “what program next” thread.

About me:

  • 33 years old male
  • BW 79 kg, with 15%ish body fat / 82cm waist
  • S/B/D: 150/120/190 kg

History:
I had been training not so cleverly (i.e., jumping between different 5/3/1 programs for a long time) before discovering BBM in 2019.
Then I ran the complete Beginner Template (had to re-start a few times due to unvoluntary interruptions).
This year, I thought about competing, and ran a Strength I variation (i.e., adjusted for time and equipment restraints).
Due to Covid, most competitions were cancelled where I live.

The last weeks I had been peaking in preparation for a bench/deadlift meet, which was cancelled as well, so instead we did a little push/pull mock meet in private.
Performance was ok, considering how busy work had been lately (60+ hours per week desk job and returning home at midnight), but I did not hit any new PR despite the peaking, carb loading etc.

Question:
Now I am looking for the next program to run. Looking back, I feel like I may not respond too well to high intensities. I.e., I have difficulties recovering from doing several heavy sessions of a lift per week (e.g. when using overload exercises) or from peaking. When I look back, most 1RM PRs came when I had not really prepared for them, but rather feld like testing after a non-peak training block.

My main goal is still to make sustainable progress on the Big 3, and competing next year.

Equipment wise, with the gyms being closed, I only have access to a rack, barbell and bench in my tiny basement gym.

Here are a few options I was considering:

  1. Beginner Template, starting again at Phase 2. I enjoyed running this program, especially the variations for each lift. I also think the increased volume may be good for me. I understand that despite its name, this template is not just for beginners. However, would you still recommend going back to it after having tapped into more advanced templates?

  2. Powerbuilding I: While the overall volume is appealing, but only having one competition squat session per week may not be enough for me. Movement wise, I feel like I need more specificity and squat more frequently (I get terrible DOMS if I only do competition squats (or any close variations thereof) once a week.)

  3. Bridge 3.0: Also looks very interesting - haven’t tried this one yet. Do you still recommend this? I understand this was originally a program for transiting from LP to RPE-style training?

  4. RTS 8 Week Power Building: Hope it is no fauxpas to ask on your opinion on this program here. What do you see as the main difference between BBM and RTS style templates?

(Note: I have already purchased all of the above options, but open for other proposals as well.)

Would be curious to hear your recommendation.

Thanks a lot in advance and best regards

Toby

2

Toby,

Most of the programs listed here are pretty similar, though I am not familiar with the RTS template and thus, can’t speak on it.

The Bridge 3.0 is not a transition from LP to RTS-style training, though I’m not sure what “RTS-style” training is. If you mean RPE, all of our templates use RPE, though this isn’t exclusive to any particular coaching outfit.

Bridge 3.0 is more of a pure strength program. Powerbuilding has a good bit of hypertrophy and strength work and you’re already familiar with the Beginner Template.

I’d probably do Powerbuilding given the time of year and your recent training.

-Jordan

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Thanks for your reply, and yes, I meant to say “transition from LP to RPE-style training” - sorry for that.

On Powerbuilding, what would be your thoughts on replacing RDL/SLDL on Day 1 with paused DL (since my weak point is keeping lower back tightness at the bottom of the lift)?

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I don’t think it would make a big difference either way.

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