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OK so two more workouts in the bag. Did a deadlift workout 2 days ago and Bridge workout #2 today. For my Dealift workout I did it in the same manner and rep ranges that I have been working with in the bridge workouts. August 21 Deadlift 405x8 15min EDT OH Press 120x 6,6,5,5,5,4,4 Total 35 Pendlay R...

It was EDT so over a 15 minute period. Don't think that is too impressive.

OK so yesterday was the one week mark weighed myself and did skin fold again. I was down as low as 178 during famine so I am glad most of the weight came back. Water loss mostly I guess. Weight 183 BF% 10.4 Did my first bridge workout. Bench 209x9 (paused) Pullovers cambered bar 88x10 Squat 330x10 S...

https://youtu.be/EHx1gYTA-Rw

If you don't bench like this you should.

I used to have chronic shoulder pain.

Fixed my bench technique and haven't had any shoulder issues since.

Plus much went up by about 30 lbs in a few weeks from the change in technique.

Thanks for the help Rob, Jay and drdta. Actually was listening to the most recent blueprint power hour and Rob answered my question about the bridge workouts. I am going to do them but I think I might throw a deadlift workout in there somewhere. I am eating up right now. Will post some more updates ...

A few points. Get in touch with Rob on 3.0 material. 3 times per week should be doable with your schedule, just take an extra day here and there if needed. EDT Blocks need to be a superset. You can literally pick any two that you want, just stick with basic, heavy movements. A good example might be...

Some things have been annoying me. Where do I get the missing information from BP 3.0? I have spent a few hours total on the forum looking around and am still confused as to where or how I get it. I am running 2.0 first but would still like the info because at some point I am going to try and lean o...

Hi everyone! I am a national level powerlifter here in Canada. Heard about the blueprint on superhuman radio and decided to give it a try since my progress was slowing with what I had been doing before. Here's some stats: Age 30 Height 5' 8" Competition Weight 182.5 Squat 429 Bench 280 Deadlift...

You WANT carbs during Famine. They should make up the majority of your diet, in fact. Not sure where I went wrong but many have interpreted Famine = "low carb". Not true. Not by a longshot... Hope that helps. If you need more guidance, I've PM'd you my cell phone #. Happy to answer any an...