Template Help

Training Q&A [Moderated]
1

Hello Jordan.

I’ve spent sometime these past few months identifying whom in the community knows what they’re talking about. So far I have two sources, Barbell Medicine, and Andy Baker. Since Baker’s content is primarily targeted towards late-intermediate/advanced and generally towards older populations, I’m interested in the BBM templates.

For some context. I am 22 years old, I am 188 cm and weigh 85kg, I eat 200 to 250g of protein and 500 to 600 carb per day split over 4 meals (on training days a post-workout shake too) target 50g protein from meat or eggs and 50 to 100g carbs per meal. I also take 5g creatine monohydrate daily. I do not play sport, I am an office worker and I do prioritise my training in the gym, haven’t missed a day ever since I began.

My last three weeks training are as follows:

rest Periods were 4 min in weeks 1 and 2 for barbell exercise worksets, chins 3 min, and no rest for supersets. In week 3 I extended the rest to 5 min on Monday and Friday with the exception of 8 minutes before doing the deadlift single after a 135kg final warmup-up.

Week 1:
​​​​​​Monday - Low Bar Squat 5 x 5 @ 100KG, Flat Bench Press 5 x 5 @ 60KG, Stiff-Legged Deadlift 5 x 5 @ 92.5KG, Back Extension and Decline Sit-ups superset 12-20 x 3 sets.

​​​​​​​Wednesday - Low Bar Squat 3 x 5 @ 80KG, Strict Overhead Press 5 x 5 @ 42.5KG, Strict Chins BW 7, 5, 4, 5, 4 and incline treadmill 20min @ 5.5Km/Hr
​​​​​​​Friday - Low Bar Squat 2 sets x 3 @ 112.5KG, Flat Bench Press 2 sets x 3 @ 67.5KG, Deadlift 1 set x 3 @ 130KG W back-off set 5 reps @ 115KG, Dips 6, 5, 5, 4, 4

​​​​​​​Saturday - Incline Treadmill 40min @ 5.5Km/Hr

Week 2:
​​​​​​​​​​​​​Monday - Low Bar Squat 5 sets x 4 @ 105KG, Flat Bench Press 5 sets x 4 @ 65KG, Stiff-Legged Deadlift 4 sets x 5 @ 100KG, Back Extension and Decline Sit-ups superset 12-20 x 3 sets.

​​​​​​​Wednesday - Low Bar Squat 3 x 5 @ 85KG, Strict Overhead Press 5 sets x 4 @ 45KG, Strict Chins BW 7, 6, 4, 5, 6 and incline treadmill 20min @ 5.5Km/Hr

​​​​​​​Friday - Low Bar Squat 3 sets x 2 @ 120KG, Flat Bench Press 3 sets x 2 @ 72.5KG, Deadlift 1 set x 2 @ 140KG W back-off set 5 reps @ 125KG, Dips 6, 5, 5, 3, 4

​​​​​​​Saturday - Incline Treadmill 40min @ 5.5Km/Hr

Week 3:
​​​​​​​​​​​​​Monday - Low Bar Squat 5 sets x 3 @ 112.5KG, Flat Bench Press 5 sets x 3 @ 67.5KG, Stiff-Legged Deadlift 3 sets x 5 @ 110KG, Back Extension and Decline Sit-ups superset 12-20 x 3 sets.

​​​​​​​Wednesday - Low Bar Squat 3 x 5 @ 92.5KG, Strict Overhead Press 5 Sets x 3 @ 47.5KG, Strict Chins BW 7, 6, 5

​​​​​​​Friday - Low Bar Squat 3 sets x 1 @ 126KG, Flat Bench Press 5 sets of 1 @ 80KG, 80KG, 78.5KG, 78.5KG, 78.5KG, Deadlift 1 single @ 147.5 KG W back-off set 5 reps @ 130KG, Dips 4, 3, 4, 3, 2

​​​​​​​Saturday - Incline Treadmill 40min @ 5.5Km/Hr

My estimated 1RM are as follows: Squat 136KG, Bench 84KG, Strict Press 57.5KG, Deadlift 155KG.

I have been looking at doing the following path:

Beginner Template → Strength 1 → Powerbuilding 1 → Powerlifting 2 → Powerbuilding 2 → Strength 3

Given my situation, does this path seem appropriate, and if so, should I indeed begin with the beginner template, or strength 1 template. And if it is the beginner template, which week/phase is recommended to begin with? I have the flexibility, and do chose to prioritise my training, not off-put by 2-3 hour sessions. If I am to start at week 1 of the beginner template, should I add GPP immediately e.g. tricep extensions, chins/pull-ups, barbell curls x2 a week.

I’d also like to thank you for the resources provided by you and your team, really good to get access to quality advice.

2

I don’t think I would try to plan your template progression very far, but rather address the question of what’s next when you get to the end of a program. I’d just start at the beginning and I really don’t think it matters if you add GPP from week 1 or wait for it to pop up on it’s own in the program. I’d probably just wait.

The other thing I’d like to add here is to make sure you’re enjoying some element(s) of the training. If you do the BT for a week or two and find things aren’t gelling very well for you, post back on the forum and let’s see what we can do. I can tell you’re very regimented, but we should be having fun too!

1 Like
3

Thanks Jordan, I will start the Beginner Template

4

Hi Jordan,

Getting back to you, I just finished day 2 of week 4 (I started at week 2 for the higher volume compared to week 1).

I am really enjoying the template so far, I’m surprised how I do not feel fatigued during my off days or on the day of the next session. I will say the only place I found difficult was with the lower back during the 8 rep deadlifts. I made the decision to do ‘As many reps as possible in X time’ with pull ups/ chins, instead of barbell rows on day 2, this is to reduce lower back fatigue throughout the week while still hitting the back and lats.

I am most impressed by the squat progress, maintaining 2.5kg increases in all the sets, for all rep ranges, week by week, for example 97.5 x 7, 102.5 x 7, 107.5 x 7, 107.5 x 7, and then the following week (today) 100 x 7, 105 x 7, 110 x 7, 110 x 7, while RPE remains the same.

I lowered my deadlift weights by by 20% starting in week 3 to focus on form and strengthen lower back, I stopped using the belt and reduced rests to 3min from 5min. Been increasing in 5kg increments as I climb to old weights (RPE is quite low).

My bench and press seem to be stalling, increasing the weight by 1.25kg for each set is still good, but the rpe climbs from say 8 to 9.

From this I am planning on moving straight to week 5 instead of doing 4.2, I have been considering doing week 4 again, progressing the squats and deadlifts, and maintaining weight on the press and bench, and see how RPE moves. Let me know your thoughts.