I definitely felt stagnant after four weeks in the first phase.Īlso, Paul's notation is WEIGHTxSETSxREPS, which runs contrary to the more common (and efficient) WEIGHTxREPSxSETS notation. Honestly, I'd switch phases every 4 weeks or so, unless I was really "stuck" on a phase. I'm also not a fan of benching, incline pressing, and doing dips the same day. I'm a shitty bencher to begin with, and I just didn't feel strong or fast once while benching on Base Building. These sessions usually took me 60-90 minutes. Otherwise, this workout would take forever.Īfter that, it was either front squats or stiff leg deads, some calves, core if I felt like it. I just warmed up to my triple weight and pulled my five sets. then I did the actual "work" for the day, which was 5x5 with 60% (of a training max) in 15 minutes or less. Squat, you'll like it.Įxample, on my squat days, I'd (over)warm up to a single. If you've ever enjoyed doing/reading any of the CAT stuff or articles by Dr. Structure aside, I think it's a decent program. Honestly, I wish there was a little more structure to it, as it relies heavily on auto-regulation. I started running this program a few months ago. I used the original Strong-15 as-written to prep for my last meet and hit PRs at every lift in the lightest weight class I've ever competed at. Personally, I would use the newer version that is found in the LRB 365 book, as the deadlift volume is slightly lower. I can help you out, as I've used much of Paul's programming, including Strong-15 and Base Building.
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