Built like a Badass

Michael 09 · 06-09-2011 10:29pm #1

Has anyone tried this programme? It's one of Joe Defrancos...

Curious to hear opinions/experience of it

dave80 · 06-09-2011 10:48pm

Michael 09 wrote: »

Has anyone tried this programme? It's one of Joe Defrancos...

Curious to hear opinions/experience of it

Haven't done it but have read it, it looks good, its like Ws4sb and 531 rolled into one

Frank Bullitt · 07-09-2011 2:34pm

Going to give this a go, got a nice PDF of it last night.

drdeadlift · 07-09-2011 2:52pm

Gintonious wrote: »

Going to give this a go, got a nice PDF of it last night.

what did that cost?

Frank Bullitt · 07-09-2011 8:01pm

drdeadlift wrote: »

what did that cost?

$Google.50

King of Kings · 07-09-2011 8:22pm

did it once. I loved the variance of exercises. At the time a lot the exercises were kinda new to me but all could be done in a normal gym

It got me out of bodybuilding routines and opened up my mind to weight training beyond what I was doing.

thehamo · 07-09-2011 10:04pm

Got the PDF my self. I can send it on if one cant find it via google

El Horseboxo · 08-09-2011 12:01am

Just had a read through it. Seems like something i'll try out in the future. Currently using the 5/3/1 program. In the second cycle and i'm feeling a bit stronger and more energetic. Think i really needed to lower the weight a bit and rebuild.

Inspector Coptoor · 08-09-2011 12:05am

had a good read of it there.
really like the look of it.
gonna finish out my current programme til i get fixed and might start this on october 1st if PT gives me the all clear

JonnyF · 08-09-2011 9:46am

I've a PDF of this, looks good think I'll try it next week when the current pre season S+C phase finishes at the rugby club. Anyone interested can PM and I'll send it on.

Barry.Oglesby · 08-09-2011 9:55am

Anyone want to furnish me with the pdf? Not that I encourage that sort of thing?

Michael 09 · 08-09-2011 10:35am

This would be my first time using a non bodybuilding routine (i.e. chest day, back day, etc) so I was just looking for feedback.

I reckon I'll give it a go.

hsbc · 08-09-2011 12:30pm

I've done it a couple of times and you can defo notice the gains. I like the way it's not all weights too with the finishers at the end of alot of the workouts... defo worth a go.

It is hard to stick to the number of workouts you need to do each week especially if you're playing a sport at the same time. i kept a journal to keep track of my workouts and weights lifted so that might work for you too.

Tigger · 08-09-2011 2:30pm

looks fun i'll give it a shot for 12 weeks
i'm gonna do squat and deadlift where it says squat or deadlift tho cos they're my favorite things to do standing up

dario28 · 08-09-2011 2:52pm

If someone is willing to send me a backup of their pdf in case their house burns down I'd be more than willing to accept the responsibility of minding it

PM me for email address
Thanks

dario28 · 08-09-2011 2:53pm

Tigger wrote: »

cos they're my favorite things to do standing up

You obviously haven't tried to write your name in the snow while pi$$ing , that has to be above squats and dead lifts !

thehamo · 08-09-2011 3:41pm

Right folks. Due to unprecedented amounts of people asking me to forward on the PDF I now recind my offer! :rolleyes: Too many people asking and i dont have the time to respond to all. Sorry!

dario28 · 08-09-2011 3:51pm

This may work , am in work so cant check it

http://www.free-ebook-download.net/literary-book/62470-built-like-badass-joe-defranco.html

Frank Bullitt · 09-09-2011 6:41pm

Had a good read over it and will start tomorrow, get my diet back on track and give it a good go.

Looks nice and tough.

Arsenal1986 · 09-09-2011 7:10pm

here it is guys - http://mrpj.mittnettsted.com/files/badass-ebook.pdf

thehamo · 12-09-2011 1:53pm

Just back from my first session of the program. I found the barbell complex very tough. I could do the squats rows and deads no problem but the clean and shoulder press I could hardly manage. Good though, looking forward to day two

Tigger · 12-09-2011 11:12pm

thehamo wrote: »

Just back from my first session of the program. I found the barbell complex very tough. I could do the squats rows and deads no problem but the clean and shoulder press I could hardly manage. Good though, looking forward to day two

Its tough alright

What did you put in the bar for the complex?

I found the whole thing very enjoyable and I'm gonna follow it for the three months. Running, conditioning stuff and pullups are all things I need work at so it suits my targets.

dario28 · 13-09-2011 7:40am

I started it also last night

The barbell complex is tough only thing is I could bang out 10 reps of 80kg deads and squats in a row no problem but hang cleans are so tough

Ended up starting with 50kgs only got 4 hang cleans so went to 40kgs

But that way all others are easy

Does anyone add weights on for squats and deads doing this ?

Thought it could have done with 1 more chest exercise also but like the way it will have you very close to getting a few reps out of 1rm after 12 weeks

Barry.Oglesby · 13-09-2011 10:06am

Just read it. Synopsis: Westside for skinny bastards with some extra conditioning and some exercise changes. Looks decent.

Tigger · 13-09-2011 10:07am

dario28 wrote: »

I started it also last night

The barbell complex is tough only thing is I could bang out 10 reps of 80kg deads and squats in a row no problem but hang cleans are so tough

Ended up starting with 50kgs only got 4 hang cleans so went to 40kgs

But that way all others are easy

Does anyone add weights on for squats and deads doing this ?

Thought it could have done with 1 more chest exercise also but like the way it will have you very close to getting a few reps out of 1rm after 12 weeks

It's about moving from one to the next to the next for conditioning not about strength

I went with 40 and I can dead 160 for reps and I still found the bit where you press over your head to do the back squat surprisingly hard

I don't think there is any point stopping during the comPlex to change the weight
I went

Zamboni · 13-09-2011 10:59am

I haven't read it yet.
Is it for an appropriate program for bulking?

Barry.Oglesby · 13-09-2011 11:34am

Have you seen WSFSB? It's essentially the same. It's a strength/hypertrophy programme with some added fat loss stuff. I'd say it'd be decent enough for someone looking to get stronger and add a bit of muscle but probably not the optimum method for someone with a decent training history.

Slaanesh · 13-09-2011 11:45am

I started this and find it great, have only done the Monday session so far but like the different exercises.

The complex is tough, I'm doing it with a friend of mine and he wouldn't be a strong as me so we just did the bar for the complex and I was tired after it. the weight wasn't ever heavy it seems like more of a cardio exercise than anything and I was out of breath! Looking forward to putting 10-20kg on to the bar and trying it though.

The warm-up exercises he suggests in the FAQ seem good too, just got to get me some resistance bands and I'm sorted.

13-09-2011 12:02pm

Edit: Got it. PM if you want it.

dario28 · 13-09-2011 12:06pm

Barry.Oglesby wrote: »

I'd say it'd be decent enough for someone looking to get stronger and add a bit of muscle but probably not the optimum method for someone with a decent training history.

Without going too off topic what would you suggest the optimium method is, I'm looking to cut some fat , and put on a kilo or two while improving my 1rm ( as a baseline weight)....suppose they all go hand in hand really

Currently stats are
1rm bench 127kgs
1rm squats 150kgs
1rm Deads 160kgs
weight 80kgs
height 5'9ish

My reason for starting the Badass program is the last couple of months I have been doing firstly pyramids and then last few weeks super sets of 4 x 12 with a pyramid for bench still included , 3 sessions a week and thats getting all a bit same same

Other exercise includes about 100/150kms on the bike per week

boomtown84 · 13-09-2011 2:11pm

Also started this today to mix things up a bit...might even start a log.
complex is tough..started with 35kg so looking to increase this big time.

Tigger · 13-09-2011 2:23pm

boomtown84 wrote: »

Also started this today to mix things up a bit...might even start a log.
complex is tough..started with 35kg so looking to increase this big time.

i think you are ment to stay with the same weight for the three weeks that its that complex and worry about the extra sets and the less recovery time in betweeen

thehamo · 13-09-2011 6:01pm

Im coming from a very sedentary background not having lifted anything so much as my arse off the chair since Last November.

The complex I just used the bar for the whole thing. Deads and squats and bent rows were plain simple but the cleans and press killed me. Kinda wondering the effectiveness of the rest if the weight isnt even slightly challenging....

DOMS certainly kicked in so something must be working anyway!

Barry.Oglesby · 13-09-2011 8:20pm

dario28 wrote: »

Without going too off topic what would you suggest the optimium method is, I'm looking to cut some fat , and put on a kilo or two while improving my 1rm ( as a baseline weight)....suppose they all go hand in hand really

Well, no, they actually go almost completely against each other. Forget fat/1rm/terminology. Break your sentence down into it's components. You're looking to lose weight, increase strength and gain weight. I don't think I need to point out what's wrong with that last sentence.*

I know that's a bit of a facetious answer, but there you have it. What is your priority?

*That's correct! I didn't use an Oxford comma!

blah88 · 14-09-2011 1:09am

That's what I don't get about programs that put the metabolic work after the weights session. Isn't that sorta contradictory? I used this program ages ago and IIRC it looked like a program for bulking up, which would require a caloric surplus, but then it has some calorie burning complexes or running after the weights session, which would just be burning calories. Is this just to make the person more fit, rather than actually burn fat?

d'Oracle · 14-09-2011 9:21am

Metabolic work, as you put it isn't just about losing fat. Just as Cardio isn't just about losing fat.

If you are doing metabolic or cardiovascular work you can still have a calorie surplus, just you will need to eat more.

Zamboni · 14-09-2011 9:29am

Tigger wrote: »

i think you are ment to stay with the same weight for the three weeks that its that complex and worry about the extra sets and the less recovery time in betweeen

This.
The limiting factor is prob going to be the push press for most or cleans if you are new to them.
I read the program last night and tried the barbell complex with 50kg this morning. It's tough but at least it's over fairly quickly.

Frank Bullitt · 14-09-2011 9:29am

Finding this very fun, good DOMS after it and its quick to do in the gym, never more than an hour, highly recommended.

Hanley · 14-09-2011 10:41am

Gintonious wrote: »

Finding this very fun, good DOMS after it and its quick to do in the gym, never more than an hour, highly recommended.

...may want to wait and see what the results are like before recommending it

mloc · 14-09-2011 11:03am

Tempted to give it a go. A 12 week program would take me right up to Christmas more or less.

I'll start next week and maybe keep a diary, would be interesting anyway as something different.

thehamo · 14-09-2011 9:12pm

I'm confused about this program. I have outrageous doms from Monday's session, day 1. Was in today for day 2 today and found it quite short and easy. Well except for the 1 mile run. Is it meant to be like this? The squat jumps with the dumbbells felt like it didn't go on for long enough. Dead lifts maybe I could have lifted more but again only 3 sets. I dunno maybe because I'm just used to more conventional methods

Tigger · 14-09-2011 9:58pm

thehamo wrote: »

I'm confused about this program. I have outrageous doms from Monday's session, day 1. Was in today for day 2 today and found it quite short and easy. Well except for the 1 mile run. Is it meant to be like this? The squat jumps with the dumbbells felt like it didn't go on for long enough. Dead lifts maybe I could have lifted more but again only 3 sets. I dunno maybe because I'm just used to more conventional methods

max effort on day 1 (and the pull ups on 3 look hard) easy day on 2

thats why i'm doing the deads and the squats instead of deads or squats

i'm also cycling 5 miles instead of running ( i hate running)

dario28 · 14-09-2011 10:11pm

thehamo wrote: »

I'm confused about this program. I have outrageous doms from Monday's session, day 1. Was in today for day 2 today and found it quite short and easy. Well except for the 1 mile run. Is it meant to be like this? The squat jumps with the dumbbells felt like it didn't go on for long enough. Dead lifts maybe I could have lifted more but again only 3 sets. I dunno maybe because I'm just used to more conventional methods

Did day 2 also today , 10lbs was way too light for jump squats and had to add a lot of extra reps in

It was over pretty quick so just added in some other things

I supposed if ya are used to training fairly hard ya will need to add in extra to make most of a session

thehamo · 14-09-2011 11:53pm

Tigger wrote: »

max effort on day 1 (and the pull ups on 3 look hard) easy day on 2

thats why i'm doing the deads and the squats instead of deads or squats

i'm also cycling 5 miles instead of running ( i hate running)[/QUOTE

Yeah I did leg press at the end too. Still a bit afraid of doing squats as im only coming back from a bad back injury. I did an 800 m run and straight on to a spin bike for 10 min at ful tilt. Should do i'd reckon.

I used 10kg dumbelss for the jump squats. deffo need to add weight to my dead lift.

DREADING the pull ups on day 3. I cant even knock out 1 even if im blue in the face tryin

Mellor · 15-09-2011 3:07am

dario28 wrote: »

Did day 2 also today , 10lbs was way too light for jump squats and had to add a lot of extra reps in

It was over pretty quick so just added in some other things

I supposed if ya are used to training fairly hard ya will need to add in extra to make most of a session

Why was 10lbs too light? Bare in mind, What's the purpose of the excercise?
What's making the most of a session?
It's not a beginners program. It's designed for experienced lifters looking to get back into shape. Everyone should be used to training hard. DeFranco certainly is aware how light two 10lb dumbells are.

Tigger · 15-09-2011 10:00am

Got up An hour early this morning and did a 5 mile sprint cycle on my off day just cos

It seems to be getting my body wanting to move ( rather just wanting to lift heavy)

Frank Bullitt · 15-09-2011 10:03am

Hanley wrote: »

...may want to wait and see what the results are like before recommending it

Ah now, its quite the challenge, thats why I would recommend it.

Mellor · 15-09-2011 12:32pm

Gintonious wrote: »

Ah now, its quite the challenge, thats why I would recommend it.

A challenge doesn't mean its good for building muscle (i'm not saying it isn't btw). But that's the aim, so a challenge alone isn't a reason to recommend it.

hsbc · 15-09-2011 12:34pm

Mellor wrote: »

A challenge doesn't mean its good for building muscle (i'm not saying it isn't btw). But that's the aim, so a challenge alone isn't a reason to recommend it.

Bro don't get pedantic on us.

It's a good programme and you'll see results.

boomtown84 · 15-09-2011 12:55pm

Mellor wrote: »

A challenge doesn't mean its good for building muscle (i'm not saying it isn't btw). But that's the aim, so a challenge alone isn't a reason to recommend it.

still waiting for the day when i can read one of your posts without falling asleep halfway through!

Frank Bullitt · 15-09-2011 2:27pm

Mellor wrote: »

A challenge doesn't mean its good for building muscle (i'm not saying it isn't btw). But that's the aim, so a challenge alone isn't a reason to recommend it.

The program is called "Built like a badass", and is written by a pretty reputable coach, so I think its safe to assume that you would build some sort of muscle doing it.

Built like a Badass

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