[InsideOutside]

@jdh similar exercises it seems so far.

@Paul bands aren’t needed but I did find it really helps that strength curve on some exercises.
I think I prefer them on some exercises for that feel of constant tension

[InsideOutside]

@JDH It’s a Pull / Push / Legs split written as 6 days but he only expects you to train 5 unless you’re keen to try it.

So it seems to be written a little bit more structured towards weight overload method more so than the volume increases of gamma bomb.
No direct arm day suits me more because I get bored doing that.
Less chopping and changes with exercises it seems ( I’ve briefly read through all 12 weeks )

This is taken from the book.
First, this is also an old school push, pull, leg program! As is the case with me normally, I do things a little differently than the norm though.
Notice I do pull before push. That is because it makes more sense to me to give your lower back a break between leg and back training base days. I would hate to schedule squats and a deadlift version on consecutive days. On pump days it’s not a big deal.
I also have rear delts on push day even though it’s really a pull muscle, simply because I like for the entire delt to be pumped at once.
The original Creeping Death had a heavy emphasis on chest, back, and hams, but this one is going to allow for more focus should you want to focus on other areas.
Here is how it is set up.
The weeks are written as 6 days of training. That is however NOT what I expect most to do. I want most of you to drop one of the pump days. This would make it a 5 day a week program just like the original Creeping Death program. You can drop your biggest strong point to focus on weak points, or heck, drop something you just hate to train if you just get more joy out of other bodyparts!
You could flip flop the pump days too and make the first 3 days pump days and the last 3 days base days. Generally, people rest more on the weekend, so I put base days early in week. Just know you can make that change if you choose to.

[InsideOutside]

Just got creeping death 2 and will be giving it a go.
Like jdh I ran gamma bomb recently whilst having some injuries and loved it.
I’d almost use the sessions for what they are but start off with a heavy dB press for example in the traditional 6-8 / 10-15 and then follow the program as written out.

[InsideOutside]

Little bit of walking, some Jefferson curls and then either a seated or a lying ham curl.

[InsideOutside]

Blast from the past. Did me a mini 6 or 8 week program a few years ago when I was a natty and got me crazy lean in a short time.

Will be following along my man

[InsideOutside]

Hi Dean, have been following your tips for sleep etc and have been really getting solid nights ( or day ) rest although I work rotating shift work roster 7am-7pm or vice versa.
Even been able to implement the mid shift nap where applicable.

I wasn’t sure if you had touched on spacing out meals or setting up a diet to favor the night shifts?
I currently have my last meal at 2am ( usually just a protein and fat shake ) and then I wont usually eat again until 3pm that day after sleeping.
Thanks mate.

[InsideOutside]

So from the initial post it seems after a week I’ve got some thoughts.

Training lower / upper / rest / legs / push / pull / rest.

Deadlifting on the Saturday and then going back on Monday for lower with the RDL’s hasn’t actually been too taxing which is great! I was worried I’d suffer from that lower back loading being too close so if that ever does happen I’ll swap lower with leg day.

Actually tempted to make upper body a push day and then the lower day actually just a pull + hamstring day but that will be adjusted if need.
Main reason would be an all out upper day might actually take too long in my schedule with work etc.

Sissy squats went out but I’m going to ask / buy a sissy squat for my gym and see if they’ll reimburse or maybe even give me a couple of months membership or some clothing.
Also trying to get a safety squat bar for some variation.

Might make a log because I’m feeling pretty motivated

[InsideOutside]

Probably should add that my quads are massively overpowering compared to hams and glutes which was my thought process behind today.
But feel like sissy squats are just a good finisher ( before adductors ) to get me feeling wrecked!

[InsideOutside]

@JDH I ended up starting today but threw in Sissy Squats today instead of split squats due to RDL’s and the Hip Extensions really fatigued me.
Might actually change that next session and keep the sissy squats in but maybe rest pause them instead of the 15-20 rep range or I actually really like heel elevated DB squats so that’s another option for me.

Thanks for chiming in by the way all feedback / criticism is great

[InsideOutside]

@jdh so more side work on top of the ISO cable lateral raise?
I’ll throw in an ISO leg extension perhaps on lower day.

Thanks mate

[InsideOutside]

https://renaissanceperiodization.com/minicuts-dr-mike-israetel/

Mike Israetel’s article is my preferred reference to mini cuts but Jordan may have a differing view but I’d say it would be very similar

[InsideOutside]

Same as me John.
Need to juggle that family time / work / gym and make it work the best way for overall happiness.

I train around 4:30-5:00am and generally don’t eat prior to training.
Still take an intra drink though

[InsideOutside]

Same thing about popped quad for me.
Scar tissue and probably when I got a bit of an infection in my quad and it’s gone twice since that happened so maybe some correction there

[InsideOutside]

I like push / pull / rest / push / pull / legs / rest

Don’t like an all out upper session really.

As JDH suggested- if you go U/L/P/P/L
Just avoid the loading work on one day perhaps and use a deadlift or stiff legs as your main loading exercise to avoid knee pain and then move onto isolation work

[InsideOutside]

I love PLL but I like tweaking things and cycling through different frequencies depending on how I’ll structure my volume.
I’ll always keep those compound movements in the loading strategy so first set 5-8 reps and back off set of 8-12 reps or even 10-15.
Usually a 10-20% back off.
That’s my non negotiable regardless of my split.

Say in a 6-8 week mesocycle I am now focusing on chest growth.
To ensure I can load chest volume and recover effectively I’m going to drop down to one leg session per week as I am definitely bottom heavy.

So for now I’ll be running
Push , Pull , rest , Push , Pull , Legs and Rest.

Again it just depends on your own recovery and workout structure to make sure you don’t over tax the CNS and end up over reaching too soon and requiring a deload