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  1. #1
    wv2de is offline Senior Member
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    Default Question on Beyond Bodybuilding program

    I'm doing the delorme-inspired cycle by the book, and it says that adding ab work at the end of each workout is a good idea. The middle/light day calls for 5x5 at 50% of the current 10rm, but I was wondering if I could do one-armed suitcase deadlifts instead of conventional deadlifts to work my obliques as well (working each side, of course, for a total of 10 sets of 5, and I don't need straps – or would 3 sets on each side for a total of 6 be better?). I can do the one armed DL with the 50% called for without straps, and figured it's so close to the actual requirement for that day that it would work and be all that's needed for dl's and abs (normal benching beforehand). Also, if it is a good idea, could I superset the left and right side, or should I do one for 5x5 (or 3x5) then the other? I'd prefer supersetting to save time if it doesn’t matter, but I want to do what is most effective. Also, any recommendations for ab work on the other days would be appreciated.

    Thanks,
    wv

  2. #2
    wv2de is offline Senior Member
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    Default

    I'm going to try 5x5 suitcase DL's in place of the conventional, to be sure I'm hitting all the muscles enough, for my light day today and see how it works overall when I start raising the poundages over the next couple weeks... I'll post my findings

    wv

  3. #3
    rcjones is offline Member
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    Default

    just follow the plan according to the book. conventional DL. You will work abs quite a bit tensing the body and core before each DL.

    After 8 weeks or so switch it up a bit.

    The routine is really good... but on heavy days you are doing 75 BP and 75 DL so its like 1.5hr WO.

    Good routine.

    Try Frankies NY Mass Builder after.. its good. 5x5 etc.

    Currently am on ROP KB and chin-ups added and do plenty abs.

    Rich

  4. #4
    wv2de is offline Senior Member
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    Default

    Reading through the program again it says to just do a couple sets of heavy ab work. I'll take your advice and keep the ab work seperate. So far the program is going well - this is the second week - and I've already put on a solid 5 lbs.

    Thanks,
    wv

  5. #5
    wv2de is offline Senior Member
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    Anyone have a link, breakdown, or book reference of Frankie's NY mass builder? My web search didn't find anything on the original...

    Thanks!
    wv

  6. #6
    rcjones is offline Member
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    hmm do a search for the Starting Strength wiki. Its on that website.

    But do the Beyond Bodybuilding first. Then the NY mass builder.

    Richard

  7. #7
    DBowen is offline Junior Member
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    Default

    I just finished up the modified DeLorme. I stayed on it for 8 weeks and moved my 10 RM bench from 185 to 215 and my DL 10 RM from 200 to 250. I did 3-5 sets of 3-5 hanging leg raises afterward for the abs. Then I performed the sprint series done by Savik listed in ETK (minute on, minute off @ 8 mph and various inclines for 5-8 minutes. I was very pleased with the results.

  8. #8
    wv2de is offline Senior Member
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    Thanks, sounds like a good plan - I might try out sprinting like you suggest. I started this week full on with the delorme (did some DL work last week but no bench - hand was healing), and got 175 bench and 265 dl 10rm to start. I looked, and this is comparable to what I was doing for 5x5 before doing the ETK PM - which means that my bench and dl maintained fully over the two+ months consisting of the pm and a couple weeks of offtime. If I peaked over a few weeks I'd probably find that the 1rm's went up...

    I'm sticking to the plan, but I'm adding weighted incline situps (3x10) on Monday, then bodyweight glute/ham bench situps (3x10 - hard after the weighted incline situps on Monday...) on Wednesday, and I'm going to try 2x3 suitcase DL's today with my 75% DL weight (might need straps...) at the end. Another way I like to work obliques is a side bridge holding a decent weight on my hip (dumbells work best) around 50 lbs or so, for a 30 count. That might also be a possibility for Fridays if I don't like the heavy one-armed suitcase DL's (or maybe in addition to them).

    Thanks,
    wv

  9. #9
    wv2de is offline Senior Member
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    Well, I followed the program by the book, and Gained 10 lbs without gaining more than 1-2% bodyfat in four weeks. My goal was to put on some more muscle to aid in fat loss, and I’m happy with the results. Mondays are rough on the program, but the rest of the week being easy helps with that mentally. The first week I didn’t even do benches (just inclined to near handstand pushups and bodyweight pullups), and I’ve had a couple people comment on my change in appearance. Although I probably gained a little fat the shape of my body improved visibly. Not bad for four weeks. I did eat a bit, but not poorly. I drank a lot of goat’s milk ,too. I decided to dial it back now since I’m starting to feel my joints after four weeks on the program (didn’t do the introductory 2 weeks that are optional in the book), but I do recommend the program and will probably use it again. Now for more kettlebells!

    wv

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