Good evening, purchased the template over the weekend, and after looking it over I couldn’t wait to get started on it, got impatient and cut block 2 of G S&C2 a week short. Started the new template on Monday and super excited about it. A few general questions.
- Day 2, I do not have access to a leg curl machine. So trying to determine which substitute to do. Looking at the available alternatives, im leaning towards Cossac Squats, as I think they would help with lateral movement in Pickleball. I’ve never done them before, played around a little bit tonight, mobility could be a slight issue, but I think I could do them. Do you have a preference over them or dumbell SLDL’s? I see Nordic Hamstring curls are an option, but I’ve never done them before.
- For Cable Chops, being a unilateral exercise, im assuming do the rep scheme for each side similar to say split squats?
- For weighted push-ups, I’ve never done these before. Im worried about loading, but willing to give it a shot. If I wanted to priortize bench, would you have a problem with touch and go in this slot, I see it as an alternative, but was sure how strong you feel about the weighted push-ups.
Thanks and again, im super excited to run this. Going to be a learning curve, as quite a few of the non SBD lifts I’ve never done before (with the exception of power clean and hanging clean), but Im super excited to try them and get better at them. Also really excited the power jerk later in the template.
16 weeks is a long time from now, but the PL and PB templates look awesome as well.
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Matte,
I generally don’t have a strong preference for picking a specific variant. All of the default exercise choices are mostly movements I’m personally interested in or – as is the case of the weighted push-up– movements that I’m pretty sure most of our audience has little exposure to. I think any of the options you presented are fine. I would prefer you to make these decisions vs. me 
Regarding all unilateral exercises like cable chops, yes, the reps are per side.
-Jordan
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Awesome, thanks Jordan. That makes a lot of sense. I think I’m going to try weighted push-ups and see how the loading goes, if I dont feel comfortable then ill just pivot.
I’m sure im going to love the template and see good results, but ill report back later on the progr to confirm that assumption.
One additional question, day 2 for GS&C has split squats at 5 reps for the rep scheme in the excel spreadsheet download, but 10 reps rep scheme in the app. Im assuming the spreadsheet is correct, but just wanted to confirm/point it out.
Thanks,
Yes, the overview page on the G S/C program had some formula issues apparently. The weekly tabs are correct though. Good catch. I just updated the template download and it should be available soon.
Another question about the template, for the EMOM prescription, if its 8 minutes, thats been 8 bouts for me, as ive been doing a set, then waiting about 5 seconds and doing another, etc for 8 bouts and not really giving it much thought. Today I decided to set an 8 minutes timer and start the first set and truly do on the minute. At 8 bouts, there was one minute left. Am I supposed to do another bout at that next minute?
I guess my question is, would you expect EMOM for 8 minutes to 8 be or 9 bouts. Like I said, ive been doing 8, but all of a sudden believe it shoupd be 9. Probably doesn’t matter much, but want to run the program as you intended.
Thanks
Matte, I think you likely already know the answer to this question since you’ve previously run the GSC program and this is the same rx, but I’m happy to clarify.
The number of minutes tells you the number of sets. As you mention, it doesn’t matter. For example:
64% e1RM x 2 reps every minute on the minute (EMOM) x 8 minutes
This is 8 minutes and 8 sets.
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Thanks, I did think that was the answer, and what I had previously done. For some reason, I had an overthink ot moment yesterday, lol. Thanks for clarifying though.
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I believe i found another typo, for G&S low fatigue, week 4 (all weeks of block1) block pull movement, it has the backs offs as 4 sets x 3 reps in the excel and notes on the app.
However, the app has the built in sets at 3 sets 'x 4 reps. The squat movement is just one rep - the top set of 5 reps. I’ve been doing 4 reps x 3 sets for the backoffs of the rack pulls, but not sure thats right now.
Probably doesn’t matter overall, but curious the intent, and at least wanted to point it out. Still.lovong the template. Maintaining strength even during wait loss (which is going well, down below a 35” waist now), and I feel more explosive when playing sports, so all good things.
Hmmm, I’m looking at them both right now and they both say 4 sets x 3 reps (in the notes), which is also the case for block 1 in this program in the app. Looks like the rep count and # of sets listed in the app (not the notes) needs to be corrected.
I will go into the app and add the set just to make sure there’s less confusion. Thanks.