Other/Mixed Base Building for Strength

[John K]

I just finished reading Base Strength and Peak Strength by Bromley, absolutely enlightening on why I struggled so much with 5/3/1 and Defrancos WSFSB. I was always so focused on pushing the numbers and never built enough of a base or a ramp with light/easy reps. I was failing reps on my second or third cycle of 5/3/1 and just getting nowhere. My BBB runs were absolute grinders lol. I think it was from doing CrossFit for so long, I wanted every workout to be a ball breaker/PR to feel like I had accomplished something in it. I had already started to understand it was okay to not PR every workout from Geoff’s programs, but this really enforced the RPE and sub maximal work to me.

I’ve switched over to the idea of base building and hopeful I finally break out of the beginner into more intermediate numbers. If anyone hasn’t read Bromleys books, highly recommend. He quotes Pavel a lot in both, breaking down his programming as part of the educational.

Yeah I really like the idea of base building. I think Jim has moved that way more to over the years and lately has really been emphasizing being able to hit at least 5 reps with your training max and getting in a lot of volume in through accessories.

 

[silveraw]

Straight into FSL or challenge percentages.

Ahh the old YOLO approach!

 

[Alan Mackey]

The big reason I've been successful with 5/3/1 for so long is that I never test my max and recalculate. I just creep along slowly and alternate the higher volume variants with the lower volume ones.

This!

 

[JPCross]

I do not advocate this now as I'm a bit older than when I did it and I had much different goals, but I followed a bit of a Korte 3x3 style of program during a base building phase when I was very much focused on powerlifting.

At the time, it worked really well to build work capacity more specific to powerlifting and the big three, put on a bit of muscle, and keep my bodyweight in check for whatever reason. The sessions did get boring but I don't train to be entertained so I was good with it.

Day 1: Squat (8 sets of 5), Bench Press (6 sets of 6), Deadlift (5 sets of 5)
OFF
Day 2: Squat (5 sets of 5), Bench Press (8 sets of 6), Deadlift (5 sets of 5)
OFF
Day 3: Squat (5 sets of 5), Bench Press (6 sets of 6), Deadlift (8 sets of 5)
Day 4: Accessory Work (Pull Ups, Tricep Work, Shoulder Work, Uni-Lateral Leg Work, Core Work)
OFF

Every set of S/B/D was based on my most recent (raw) 1rm:

Week 1: 60%
Week 2: 62%
Week 3: 64%
Week 4: 66%
Week 5: 68%
Week 6: 70%

By the end of Week 6, I was getting fatigued and ready to either deload a week with reduced volume to hit another base block with 5-10lbs added to each lift or to start taking volume back down and adding a bit of intensity to ramp up to testing new 1RM's.

Again, this was in my late 20's to early 30's as opposed to now pushing 40 with much different goals.

 

[tigheguy]

I just purchased the Base Strength book and I am looking through the templates. I want test out the volume/intensity program. I am not finished reading the book but had a question about the 3rd exercise of each day. There isn't a set/rep range for the last exercise, can anyone provide any insight on this?
Thank you

 

[silveraw]

I just purchased the Base Strength book and I am looking through the templates. I want test out the volume/intensity program. I am not finished reading the book but had a question about the 3rd exercise of each day. There isn't a set/rep range for the last exercise, can anyone provide any insight on this?
Thank you

I think it depends on what you have available to you. If you have a pull-up machine you can do intensity waves, but if not you kinda just work with volume keeping in line with the general theme.