Hey, BBM Team! Just picked up the Strength II Second Gen template. Something that kind of threw me off and looks like a new programming feature are the slots that say, Pick One, Muscle: (insert reps x sets) and Technique: (insert reps x sets). Is this new protocol explained in the instructional PDF? I couldn’t find it anywhere. If not, could you kind of give me the rundown on this? Thanks!
Yes, this is explained in the PDF. It is in the Exercise Selection section under the heading “Sticking Point Training.” Let me know if you need additional input here.
Yeah, sorry, Jordan. I think I need some additional guidance here. It’s difficult for me to articulate a really narrow question because I am more or less completely puzzled, so I’ll just kind of pose a hypothetical to see if maybe I’m understanding. So, in the first block, day one for the hack squat slot, if I felt my my main “competition” squat, i.e. low bar squat in this case, was limited by some technical issue within the mechanics of how I perform the low bar squat, I would choose the “Technical protocol” for the hack squat? Also, I’m a bit confused by the instructions in the PDF, and I apologize, but it seems as if its asking us to choose ONE sticking point exercise per training block, yet I see this “sticking point protocol” programmed in multiple instances in the first training block.
Yeah, sorry, Jordan. I think I need some additional guidance here. It’s difficult for me to articulate a really narrow question because I am more or less completely puzzled, so I’ll just kind of pose a hypothetical to see if maybe I’m understanding. So, in the first block, day one for the hack squat slot, if I felt my my main “competition” squat, i.e. low bar squat in this case, was limited by some technical issue within the mechanics of how I perform the low bar squat, I would choose the “Technical protocol” for the hack squat? Also, I’m a bit confused by the instructions in the PDF, and I apologize, but it seems as if its asking us to choose ONE sticking point exercise per training block, yet I see this “sticking point protocol” programmed in multiple instances in the first training block.
Not to hijack this but I also have a question on this template.
“8-10reps @ rpe8-9 x2 sets. 10-15 reps @ rpe8-10 x3 sets. Add weight when maxing out all rep ranges. Othweise add weight.”
Does this mean we will choose either the 8-10 rep range, the 10-15 or complete both?
So, in the first block, day one for the hack squat slot, if I felt my my main “competition” squat, i.e. low bar squat in this case, was limited by some technical issue within the mechanics of how I perform the low bar squat, I would choose the “Technical protocol” for the hack squat?
Yes, this is exactly correct 
but it seems as if its asking us to choose ONE sticking point exercise per training block
It is asking you to pick either a muscle- or technique-related sticking point exercise when presented, e.g. 3 times per week in Strength II. Just trying to make sure people don’t do two exercises here.
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“8-10reps @ rpe8-9 x2 sets. 10-15 reps @ rpe8-10 x3 sets. Add weight when maxing out all rep ranges. Otherwise add weight.”
For this protocol, you will do both rep ranges as listed, which will require different weights. Once you can max out all of the rep ranges, you should add weight to both.
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I thought so, just wanted to make sure. Thank you!
Excellent. Thanks, Jordan!
And Jordan, just to tease this out a little bit more, if I felt my comp lifts really had no glaring technique issues to speak of (which I believe is the case), would I select the “muscle” protocol for all of these slots across the board? Sorry, if this seems obvious, but I just wanted to make sure I’m not supposed to vary this protocol a bit.
And Jordan, just to tease this out a little bit more, if I felt my comp lifts really had no glaring technique issues to speak of (which I believe is the case), would I select the “muscle” protocol for all of these slots across the board? Sorry, if this seems obvious, but I just wanted to make sure I’m not supposed to vary this protocol a bit.
If you feel like one of the competition lifts, e.g. the squat, bench/press, or deadlift lift is not limited by technique, I would select a muscle protocol for that specific lift. Each lift should be decided independent of the other one, e.g. you could have your squat with a technique-focused sticking point exercise, whereas your bench and deadlift could be muscle-focused. None of the protocols should be applied “across the board” without consideration for the specific lift. Lastly, no, the protocol shouldn’t vary within the block for a single lift.