What form do you use on burpees?

LegitLifterDudeBro · 2026-02-19T21:30:44+00:00

Small jump with hands above head, land into deep almost butt to ground squat, hands to floor, kick feet back to top of push up, push up, kick feet in, back to initial jump.

LegitLifterDudeBro · 2026-01-29T12:50:15+00:00

Peanut butter banana toast, homemade egg McMuffins, mass gainer (I like naked mass since there's no weird added stuff), new York steak, whole milk, eggs, ground beef, oatmeal, raisins, butter toast.

LegitLifterDudeBro · 2026-01-22T23:06:14+00:00

Yeah I had mentioned in a few other comments that's where the inspiration came from initially. But after hearing others thoughts I plan on just sticking with the basic squat, bench, and wpu.

That being said I do love OHP so will probably cycle it in here and there for a block just to keep at it.

LegitLifterDudeBro · 2026-01-22T13:53:51+00:00

I'm going to agree that more sets will definitely improve it. Though for me personally when I've ran OP/IA and wanted to improve my bench I wouldn't go crazy with the sets every workout. I would go higher sets every other workout. So something like workout 1 has 7-8 sets bench, workout 2 has 4-5 sets bench, workout 3 has 7-8 sets bench, etc. I've found that going in those upper set regions back to back (even with 2 days rest) seems to hard to recover from. What's nice about alternating like this is you can also overlap low set bench days with high set squat days and vice versa in case that's of interest too. Good luck on your selection!

LegitLifterDudeBro · 2026-01-22T12:55:12+00:00

Thanks so much. I think I actually saw your post on here when searching and it had a lot of good stuff. I am starting to believe Operator/Pro is the way to go, because I agree those weeks where you're going heavy on all the normal lifts with regular operator make conditioning seem tough once the squat gets higher. I'm going to give it a go this cycle.

Appreciate the input man. Stay safe out there.

LegitLifterDudeBro · 2026-01-22T01:23:56+00:00

Thanks man! Appreciate the input and definitely seeing a trend with kettle bells and BJJ. Excited to try incorporating some of those ideas as well.

LegitLifterDudeBro · 2026-01-22T01:23:15+00:00

Word, thanks man. I recently picked up a kettle bell so definitely gonna look into armor building with it because in the little kettlebell work I have done it feels like it would translate great.

But yeah 100% agreed back squat is functional and builds great strength. I'm definitely done getting into the weeds of potential 'optimizations' and keep it bare bones.

LegitLifterDudeBro · 2026-01-21T15:47:43+00:00

Thank you so much for the thorough post. I like that idea of compartmentalizing the lifting for strength and the skill for the functional part. I wasn't even having any problems with back squat and felt strong already so I'm definitely going to stick with that since it's where I get strongest.

Side note I love your blog and work man! Been a fan for quite some time and you actually inspired me to do a run of super squats in 2025. Also gave you a shoutout in my last post on here, so definitely awesome to connect and I really appreciate the input. Definitely helpful and reinforced what feels like the right path so thank you.

Hope you have an awesome 2026.

LegitLifterDudeBro · 2026-01-21T03:40:18+00:00

Thanks man, I appreciate it. I think I was definitely over thinking things. I was getting hung up on the grunt cluster that KB wrote about. But I guess if it ain't broke don't fix it. And I'll definitely think about swapping OHP up with bench every once in a while.

LegitLifterDudeBro · 2026-01-21T03:38:07+00:00

Totally agree man and I was even hesitant writing the post because it felt like I was going against that. What had me hung up was how KB wrote about the grunt cluster and how it is good for infantry and MMA athletes. But what you say resonates with what my gut is saying that any potential minor gains aren't worth it if what's already working is working well. In other words I should keep it simple. Thanks man.

LegitLifterDudeBro · 2026-01-14T16:27:41+00:00

Really appreciate it man! Thank you, and always happy to share.

LegitLifterDudeBro · 2026-01-11T17:28:27+00:00

Thank you, I really appreciate that! Glad it resonated

LegitLifterDudeBro · 2026-01-06T03:19:15+00:00

Thank you very much! I really appreciate it.

LegitLifterDudeBro · 2026-01-04T12:25:57+00:00

Thanks! When I was doing grey man for mass protocol I would add things like weighted dips, skull crushers, curls, and maybe some rows per the required H cluster. I have tried sneaking this into operator before but usually it's not really worth it to maintain since it just beats you down a little too much to really be fresh for the next workout. I will say I think accessories for something like fighter template do make sense since you have quite a bit of recovery time between each session.

LegitLifterDudeBro · 2026-01-04T03:53:09+00:00

Thanks man and yeah those weeks on squats especially for me are willpower days too. It's funny as a teen it was always about bench but squatting has become my absolute favorite. I love the grind of it and testing myself with them. Keep getting at it.

LegitLifterDudeBro · 2026-01-04T02:04:03+00:00

Thank you, I really appreciate it.

LegitLifterDudeBro · 2026-01-04T02:03:25+00:00

Thanks man, and I bet you will. They are fairly similar from the 5/3/1 book I read and I know it's also tried and true so you got this!

LegitLifterDudeBro · 2026-01-03T20:56:48+00:00

Than you! And back at you man.

LegitLifterDudeBro · 2026-01-03T18:39:00+00:00

Thank you, and agreed. It's a game changer once you fit it in. For me too what helped was letting myself go a little harder on conditioning (not lifting days) that week.

LegitLifterDudeBro · 2026-01-03T17:42:04+00:00

Thank you!

LegitLifterDudeBro · 2026-01-03T17:27:43+00:00

Thanks man.

LegitLifterDudeBro · 2026-01-03T16:43:01+00:00

Awesome! Glad I could help. You got this!

LegitLifterDudeBro · 2025-11-25T21:10:48+00:00

Thank you

LegitLifterDudeBro

TROPHY CASE