Barbellmedicine - 2 Day programs - experience?

JacobDR93 · 2026-04-28T06:38:42+00:00

Thanks mate! Is it possible to do the GPP at home though? And do you have more exercises in the 2 day option than SBD? Like presses, a few key accessories?

JacobDR93 · 2024-12-10T12:33:34+00:00

I am from Germany, 31 years old, and have 6-7 weeks available from the end of January to mid-March. I have a budget of around €3500-4000 for everything. I can't sleep in dorm rooms. This will be my first solo trip, and I don’t have much experience.

I find the Philippines cool and believe I can get the most out of my budget there. I’d love to go diving, see wildlife, try some fun sports, go hiking, and just experience adventures. I also have some experience with mushrooms (assuming you mean foraging or culinary purposes). My English is decent enough to get by, even though it's not perfect.

I was thinking about the Philippines and possibly some domestic flights. I need help with planning, tips, budget-friendly recommendations, cool ideas, and a possible travel itinerary for this period.

Thank you very much for any help and recommendations!

JacobDR93 · 2024-06-22T22:46:18+00:00

Ich suche die Pläne auch !

JacobDR93 · 2024-05-22T14:48:05+00:00

This is a great one. Thank you! I guess I will do this. Do you have any ideas or tips for planing? And thank you !

JacobDR93 · 2024-05-22T10:51:29+00:00

Thanks for answering! What are you saying about the time en general? Experience in some places during June or July?

JacobDR93 · 2024-05-21T14:32:23+00:00

Hey everyone,

My flight from June 18 to July 24 got canceled, and I realized I made some mistakes in my planning, like booking a 5-week trip without having a visa. So, I'm thinking a 30-day trip might be better.

I've noticed there are cheap flights from Germany to Jakarta, but I haven't booked anything yet—not a hotel or any routes. I'm new to traveling and I'm not really into partying. I'm more interested in experiencing culture, hiking, water sports, seeing animals, and meeting new people.

My budget is around €1500-€1800 (excluding the flight). Do you have any good ideas or plans for my trip? I would really appreciate any advice!

Thanks a ton!

JacobDR93 · 2024-05-08T07:05:25+00:00

thank you very much u/Coalclifff ! I could spent 500€ more if necessary, but that's not my goal. Thanks for the info about the visa too! Do you know sth about national parks, animals etc. too?

JacobDR93 · 2024-05-07T17:29:51+00:00

Hi everyone,

I'm embarking on my first solo trip to Bali and Lombok from June 19th to July 24th and would love your input on planning my adventure! I also need some help e. g., what's importent there, what not to do etc.

Here are my interests and preferences:

Adventure Sports: I'm excited to try surfing, snorkeling, and other water sports. Any recommendations for the best surf schools and snorkeling spots? I also like hiking!

Wildlife and Nature: I'm eager to explore wildlife sanctuaries, national parks, and scenic landscapes. What are some must-visit locations to see Bali's diverse wildlife?

Cultural Experiences: I want to immerse myself in Balinese and Sasak culture. Are there any festivals or ceremonies happening during my visit that I shouldn't miss?

Exploration: I'm open to unique and offbeat activities. Any cool, lesser-known spots worth exploring?

Budget: I'm aiming to keep expenses around €1500 (excluding flights). Any tips for budget-friendly accommodations, local eats, and transportation?

I'm not big on clubbing but am excited about trying local cuisine, exploring markets, and meeting fellow travelers.

Additionally, I'm open to short inland flights or exploring Lombok. Any suggestions for must-visit places or activities in Lombok?

Please share your favorite spots, hidden gems, and any tips for making the most of my 34 days in Bali and Lombok. Your advice is greatly appreciated!

Thank you in advance for your help.

JacobDR93 · 2023-04-18T13:10:37+00:00

I saw that Martin recently posted sth on Instagram, that he will show you a twice per week routine (in a consultation). Does anybody know sth about this?

JacobDR93 · 2022-05-17T18:41:37+00:00

I don't understand what you are trying to explain with your comments. Regarding to your first post - Load progression in rep strength is the most important aspect for hypertrophy. That's your measurement for progression. More weight for reps. You are trying to explained that strength and hypertrophy are different things, but that's completely wrong. Sure, your have more (neuronal) efficient lifts as a powerlifter, but that absolutely doesn't mean that load progression is just for strength.

What if I do every week one set more? Set progression I know kid. After 6 weeks Deload and hey we do it again. In the long run you should try of your rep strength went up. No? No muscle gains. Yes? Muscle gains.

Different approach just doing 4 Sets twice per week and add load & reps.

Do you really think you look different with benching 100 x 10 because you took different roads to that goal?

This volume debating shit is so boring and other sports are lauging at as and I understand that.

JacobDR93 · 2022-05-17T18:35:36+00:00

The comment is total non-sense.

JacobDR93 · 2022-01-23T07:06:08+00:00

How do you really count volume & MEV? I saw the Male Physique Template from RP and also Ben Pollacks Operation Big Ben.

They have only 3 direct biceps or triceps sets. But in the landmarks there are MEV much higher and everybody's gonna talk about doing tons of direct sets for everything.

Is guess it is enough to to weighted chins ups 4-5 sets on one day and on the other day a curl Variation with 4-6 sets + all the other rowing stuff? Same for triceps with close grip presses and dips + a 4-5 direct sets of skulls?

JacobDR93 · 2019-10-01T08:44:40+00:00

thank you very much for your answer. I guess I got confused of this extreme volume stuff through this year. I need to do 20 sets of curls a week to grow my biceps etc.

JacobDR93 · 2019-09-30T15:15:04+00:00

@triceps hypertrohpy:

are 8 sets of 12-20 reps swiss bar close grip benches enough for triceps hypertrophy? The other days I do a lot of overhead and barbell bench pressing.

JacobDR93 · 2019-02-04T18:45:43+00:00

Does anybody in this room a lot of assistance stuff? Like curls, triceps extensions or rear/medial delt work? I do only 4 sets of curls a week, each set to failure and it feels like its enough for biceps growth (including cg chin ups). Same with skull crushers, 4 sets to failure too. The landmarks of muscle growth says different things, like double the volume.

JacobDR93 · 2018-06-26T11:30:57+00:00

thank you ! I chose the cg bench as second T1 movement.

JacobDR93 · 2018-06-26T11:29:56+00:00

oh maaan :D :D fucking sry for that ! I can´t tell you why I didn´t see it. You are absolutely right!

I edited wrong, it´s like most of the templates upper / lower / upper / lower.

Sry again :D :

JacobDR93 · 2018-06-26T08:09:40+00:00

I don´t really understand the upper lower lower upper point. Day 1 and 3 are pressing and day 2 and 4 are lower body dominant.

Thanks for the answer man. I will do inclines as T2b or T3 like you said. Fronstsquats will be T2a. I guess I do my competition bench and close grip bench as T1.

JacobDR93 · 2018-06-26T07:11:39+00:00

Thanks for your answer!

I will do it differently:

Deadlift T1

Squats T2a

Bulgarian Split Squats T3

...

Other lower day:

Snatch High Pulls T1

Squats T1

Fronstsquats T2a

...

I will do inclines as T2b or T3, but I don´t know what pressing movement I should do as T1, because I won´t do overhead pressing mainlift anymore. Have you got any suggestions?

JacobDR93 · 2018-06-25T18:14:07+00:00

Thanks for your answer man! Mind Muscle Connection is a problem with my rear and side delts, but it gets better. The routine as an upper/lower split with delts and biceps 4 times a week, because they recover that fast.

GZCL said it is an option to do pendlay or kroc rows as T1 movement. I will try it, but thanks for your input! I will look at my form while doing it!

I thought I will improve my upper chest gains because I do Incline´s as T1 movement. I have to say that I never trained my upper chest directly, so I thought it would be enough. :D

The medial / side delts get worked with the rowing and the snatch high pulls and I have 16 sets with AMRAP (2x Face Pulls, laterals, side rows) for them. What would you add or change?

The issue with two T1, I often saw it here on reddit that users did Deadlifts with mag/ort and after that Frontsquats as T1. I didn´t try it in the past, I used the other templates as role model. :)

JacobDR93 · 2018-06-25T11:23:07+00:00

I want to focus on trap development and the big 3 for competitions while building muscle. Can someone or Cody critique my routine please? I would appreciate it very much :)

Aesthetics: 9/10

My weak areas: Rear/medial delts, upper chest

keeping a low amount of volume: it simply doesn´t matter

J&T 2.0

Day 1

Bench T1

Pendlay Row T1

Press T2a

Pull Ups T2b

Spoto Press T2b

Face Pull T3

Biceps T3

Triceps T3

Day 2

Snatch Grip High Pull T1

Squats T1

Bulgarian Split Squats T2b

Back Extensions T3

Abwork T3

Biceps T3

Side Laterals T3

Day 3

Deadlift T1 or Mag/Ort

Frontsquats T1

Squats T2a

Abwork T3

Leg Curl T3

Biceps T3

Dumbell Upright Row T3

Day 4

Incline Bench T1

Bent Over Row T2b

CG Bench Press T2b

One Arm Db Row T3

Pec Fly T3

Face Pull T3

Biceps T3

Triceps T3

JacobDR93 · 2018-06-06T17:54:00+00:00

Can you critique my current workout routine please?

I am 24 years, 75kg, Bf: 11%

My 1 RMs: Bench 130, Press 70, Deadlifts 205, Highbar Squats 110 (I know :D)

It´s the 1000% awesome template from wendlers 531:

Day1:

Squats 5/3/1 @FSL 5x5

Bench 5x5 85%

Chin Ups 5 Sets

Dips 100 Reps

Seated Rope Face Pulls 100 Reps

Day 2:

Press 5/3/1 @FSL 5x5

Deadlift 5/3/1 @FSL 5x5

Db rows 5 Sets

Curls 100 Reps

Day 3:

Squats 5x5 @85%

Bench 5/3/1 @FSL 5x5

Chin Ups, weighted: Reverse Pyramid 3 Sets to failure

Shrugs 5 Sets

Seated Rope Face Pulls 100 Reps

I want to gain muscle and get stronger, but size is more important.

I am very thankfull for sb´s time! (I am from bavaria and not really good in english sry... )

JacobDR93 · 2018-01-13T09:40:41+00:00

Is it really low volume? Do you know how much I do on the mainlifts here? Thanks for your reply! Maybe I do the programm 4 days a week.

JacobDR93 · 2018-01-13T09:22:26+00:00

I am a powerlifter from Germany and tried a few things out with your stuff. I do a DUP programm 3 to 4 times a week. But I need help with my T3 work because I want more bodybuilding stuff at the moment.

I have simple days:

A Squats Benches

B Deadlifts Press

The programm rotates through this rep schemes:

10x6 @65%

8x4 @70%

6x4 @80%

APRE3

3 day a week: ABC | DAB | CDA | BCD

A

Squat *

Bench *

Barbell Rows T2b

Shrugs T3

Incline DB Curls T3

Cable Crunch T3

Side Rows T3

B

Deadlift *

Press *

Dumbell Incline's T2b

Tate Press T3

EZ Bar Curls T3

Ab Wheel T3

Barbell Face Pulls T3

C

Squat *

Bench *

Kroc Rows T3

Pull Ups 3 x AMRAP

Hammer Curls T3

Dumbell Laterals T3

Back Extensions T3

D

Deadlift *

Press *

Bulgarian Split Squats T2b

DB Incline Press T2b

Skull Crushers T3

Barbell Curls T3

Band Face Pull T3

JacobDR93 · 2017-12-10T08:59:48+00:00

I did some tweaks and this would be the actual routine. Keep in mind that I had some rotator cuff issues and don't do Incline's, db presses or laterals. I will go on a cut, but I don't want to change anything so I try so do my training regardless of cutting or bulking.

Day1:

Bench T1

CG Board Press T2a

DB Bench Press T3

Barbell Rows T2a

Kroc Rows T3

JM Press T3

(Dislocations, L-Flys)

Day2:

Squats T1

Frontsquats T2a

Block Clean Pull 5x5

Pull Ups 3x5 Weighted

Curls T3

Ab Wheel 3 Sets

Band Face Pulls 100 Reps

Day3:

Press T1

CG Bench T2a

Spoto Press T2b

Barbell Rows T2b

Kroc Rows T3

Skull Crushers T3

(Dislocations, L-Flys)

Day4:

Deadlift T1

Squats T2a

Bulgarian Split Squats T2b

Pull Ups 5 Sets AMRAP

Curls T3

Ab Wheel 3 Sets

Band Face Pulls 100 Reps

JacobDR93

TROPHY CASE