geux2019

Also, What would you guys say are your favorite/best rotations for the main lifts. I know JP lists some in the book but in this thread I have seen some new ones that arent listed like the rack chinups and z press so I would love to hear yours.

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depends, are you doing the straight set version or rest pause?

if you are simply going for 100% strength and hypertrophy using the straight sets then

Big compound lifts(squats, bench, deads etc)- 3-5 min
mid compound lifts(chins)- 2-3min
bicep curls- 60-90seconds

if you are doing rest pause, follow the RP protocol he lays out

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So I am doing a mix of both, some exercises straight sets, others rest pause. But this was really inciteful and I am going to write this down to save for when I start implemenet other exercises in the traditional 2 set fashion.

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ok but you understand that template is meant to be run as a 3 day a week template. so its 2 hinges in a week, but only every other week. and its a variation. so 1 might be sumo deads and the next pin pulls. you arent going to have sumo and conventional as you variations. This is JPs play on Dantes original 3 day DC split.

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yes. That part I got, thank you for confirming it for me. I just got confused since prior I was maybe only deadlifting 1x every 3 weeks and pin pulling 1x every 3 weeks on the LP. So seeing potentially doing them both in the same week for 2 sets each. I was wondering if I was reading it wrong. especially since upper body volume dropped a bit with some weeks only pressing 1x a week (but with more sets)

Surely it will be fine and not to much volume, but I wanted to double check with you before going ahead with it incase I was reading it wrong.

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When I ran it I always used B1 as either a sumo or conventional deadlift and then B2 as a row or rack pull so I was only doing an actual deadlift once every 10 days or so. I only rotated the lifts when progress stalled on the B1 and B2 variants I was using so I’d pair a deadlift and a row and a deadlift and a rack pull to avoid having to deadlift more times like youre saying. What deadlift variants were you using pre LCI? Conventional sumo and deficit?

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I was thinking about doing it that way. With b1 being a dead variant then B2 being some sort of Row. I just was a bit worried about having some weeks where I don't hit hamstrings at all.

On my last cycle of the LP. I was doing conventional, deficit, and rack pulls

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I think that the hinge in Powerbuilding is rotated between a few lifts not just types of deadlifts? I usually alternated a deadlift variation with a Yates row or a rack pull if I remember right

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Its an A B setup so on A day you do a squat and then on B day you do a hinge. You alternate them(in the book he says to alternate 2 of them). So it may be squat then deadlift then front squat then rack pulls(you could pick a row if you want instead).

I just found it strange since prior to moving onto LCI I was rotating 3 squat variants and 3 deadlift variants. So I was only deadlifting once every 3 weeks, but now I am a lot stronger and I would have assumed I should be deadlifting even less, but now I may be doing deadlifts on monday and rack pulls on friday for 2 sets of each. So I wanted to confirm with the experts here before actually running this that I am not just reading this wrong.

Hi Lsu,

I just started doing the powerbuilding method and was wondering if you knew why in powerbuilding JP now has us doing Hinge motions twice a week instead of the usual 1x a week like in the LP or in LCI?

For instance week one may be squat by 20, then deadlift 2 x 6-8, then Squat by 10-12, then week 2 could be sumo dead 2x6-8, squat by 20, then deadlift 2 x6-8

Also, do you know why deadlifts went from 1 set on the LP to 2 sets?

Thank you

Thank you. This was very helpful.

I agree about sticking to full ROM. But I do see a benefit do doing extra lengthened partials after you can't complete any more full rom. Especially one movements where the main muscle you are targeting is most active in the lengthened position, yet lockout is where its hardest. Things like side laterals, rows, chins, bench for example. If you could do 4 more half sets of bench at the bottom, since your triceps are tired it seems like you are leaving gains on chest if you don't finish with partials. What do you think on that? I haven't seen any studies talking about this.

I'm going to give it a shot. Do you think lengthened partials before on my last exercise would be worth it? Or its a one or the other type of thing?

I would prefer to host, but I think this team has the guts to win even on the road.

This class is shaping up to be a real great one.

I have heard they are also good for compounds, but its just a lot more difficult to do them. Lengthened partials for rows or chinups or Presses are highly recommended by the RP guys and co like milo wolf. Its just doing that with heavy squats after going to failure is a lot more dangerous.