First off, thanks to everyone that ordered this program, the response has been overwhelming.
I have had quite a few questions, so I'll do my best at answering them here. Feel free to ask more questions that I may have missed.
Firstly, the program is designed to work on the squat/bench/dead.
Some think that we work these 3 lifts at the exclusion of everything else. They obviously havent read the program.
We still do military press, powerclean, stiff leg deadlifts, dips, chins etc, its just these lifts are done as assistance exercises. This doesnt devalue them, its just that these arent the focus of driving up the big numbers.
The 3 exercises selected for this are the squat/bench/dead. This is where the most benefit will lie.
When selecting your new target PB, I suggest a 10kg increase on the bench, 15kg on the squat and 20kg on the deadlift.
Everyone will be different. The beauty of the program that IT will tell you at roughly week 4 where you should have started.
Everyone will eventually have a failure, thats normal and to be expected.
So what do we do? You simply have another crack at the same week next session. If you bench on Wednesday, and you miss 85 x 5, you simply try that same workout the following Wednesday.
Alternatively, you can try it on a Saturday if you include a 4th workout during the week.
What if you train twice a week? Easy, deadlift and bench on one day, squat on the other.
How important is assistance exercise? I believe it will only help, as long as you eat enough to recover. Plenty of lifters exclude assistance work and still get stronger. If you eat enough and have time, do it.
Which assistance exercises do I choose? Change them each session, that seems to work for most.
What if I want to train on a fourth day, what do I do? I suggest front squats, powercleans, military press, rows. I am currently coming up with a BENCH SPECIALIZATION PROGRAM to be done with the PPP program, which calls for 2 days of benching, the second day can be your fourth workout. The weights/sets/reps are vastly different in the BSP, I just need a few more weeks of testing before I make it available.
Why BSP. Its the most popular lift, easier to recover from benching than deadlifting etc.
Will I be doing special programs for squat and deadlift? Yes
Can you do the specialization stuff year round? No
Can I specialize on more than one lift at a time? No
The idea would be to specialize once per year on each lift if you are balanced, or 3 times if you are extremely poor on one lift.
How important is eating? Very, not for transformation reasons, just for recovery reasons.
Heres reality, no one is going to bench press 180kg weighing 65kg, raw. As your weights increase, so should your bodyweight.
What if I dont want to get heavier? Then dont, just set your standards a little lower, 10kg jumps and 5kg on the bench. Alen has set a 32.5kg jump on the squat, and he's increasing his bodyweight to increase his chance of success.
What if I fail a week on 3-4 occasions? Re-asses, choose a smaller jump. Or eat more.
Can I do all 3 lifts on the same day? Yes, but I dont recommend doing that more than twice a week or for a month, unless you really know how to eat.
What about cardio? Do some sprints after your squats and deadlifts.
How long can I do this program for? Till your sick of being strong
Will this program make me bigger? No program makes you bigger, food makes you bigger. This program will make stronger and give your body a reason to grow, now go feed it
Will I get as strong as Nick? Dont be stupid, nobody will get as strong as Nick