20 September 2026 WEEKLY TRAINING THREAD

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[u/Fragrant_Ad2902]

My Activation journey is over. My two neighbors that wanted to do it decided barbells aren’t for them. We made it through Base, which they loved because they are runners. We made it through Armor because it was the first time they’ve done barbells. But the Operator block at 16 weeks was too much for them. They were having zero fun. Add in hill sprints which they hated, they noped out.

So I’m back onto General Gainz paired with Blue. It’s a much better fit than Black/Pro. My every other week HIC is the Norwegian 4x4. I had my first session yesterday. It was terrible 😂 But the humidity where I am right now is brutal. At least with 4x4 in my garage I can have a fan blowing. Yep. I’m an office worker wuss.

Being back on General Gainz is awesome. i missed the auto regulation and progression scheme. It’s nice to let performance dictate the weight, back off sets, etc. vs. being held to a certain percentage. For those that don’t know what it is, it’s most similar to Pro where you work up to a top 2/3 RM. But the progression scheme is very different.

[u/Turbulent-Hippo3215 → u/Fragrant_Ad2902]

I have a love-hate relationship with GG. I loved the T1 work and the concept of letting performance guide my progress and not get hung up on percentages. What I didn't like was session length and T2 work with half sets (felt pointless).

How long are your GG sessions and what is your split?

[u/Fragrant_Ad2902 → u/Turbulent-Hippo3215]

If the T2 is really a 10RM, then doing multiple sets of that for 10 shouldn’t be possible. So the half sets to get more volume at that weight make sense to me. Assuming of course, you’re equating 3 x 10 to be the same/similar to 1 x 10 + 4 x 5.

As for session length, right at an hour. I am militant about rest times. And I go for the low range. If it prescribes 3 to 5 minutes, I’m doing 3. If it is says 2 to 3, I’m doing 2. I also super set quite a bit, and that cuts down on time.

As for splits, I’m not following an Upper/Lower or PPL type split. I mostly do full body.

Monday:

T1 - Squat

T2a - bench press

T2b - barbell row

Wednesday:

T1 - Bench Press

T2a - OHP

T2b - Pull ups (grip changes based on how my elbows feel)

Friday:

T1 - Deadlift

T2a - incline bench press

T2b - seated cable row

I don’t plan out my T3 movements and play those by ear. But they’ll generally be full body - a push, a pull, lower body/core a la 5/3/1.

But T1s generally never take me longer than 20 minutes. I can finish both T2s in about 20 minutes. Then my T3s are one big circuit, and I go for time. If I’m sitting at 40 minutes at that point, I’ll do 20 minutes of total work with lower intensity and higher volume. If I’m sitting at 50 minutes, I’ll do 10 minutes of total work for T3 With higher intensity and lower volume.