- If you said you were going to do it, do it. No excuses. No bullshit. You're only as good as your word. If you get injured, rehab it and still do what you can. But dig down for 12 months and do it.
- You will stall. Don't be a bitch about it. Expect it. However if you don't get overzealous with your programming, you should not stall often. If you do stall, go back to phase 1 (there's no way you should be stalling in phase 1 ever!) of that planned cycle and do it again.
- Take some of the quarter blocks (3 month period) and cruise on the squat, push, pull and push the movements you can substitute HARD. This will give you a mental break from worrying about the big 3. Try to set some PR's on the assistance.
- Take another block and push the conditioning while cruising on the big lifts if you are out of shape. Don't do this out of the gate. Wait until you feel like you are ready for this. Still keep it to 20 minutes, but try to get in more work in that same 20 minute time frame.
- Take your recovery days serious. This is the time you do stuff to feel good and not get burnt. Do some fun stuff, take a good walk, stretch, foam roll, and sleep extra if you can. This is why the two recovery days work well on the weekend. Make sure you work on the rotator cuffs and stretch the hip flexors and piriformis as much as possible.
- Don't underestimate the factor of sleep. Again, get extra on the weekends if you can. There's generally no reason you can't if you really plan for it.
- If you are after mass, make sure you are below the bodyfat threshold (15% max) before you start eating big. Then limit the big eating to 1 block. So you'll get 3 months of "mass building" eating before you need to reevaluate where you are. Don't turn into a fucking glutton. Quality over quantity.
- You can still run this program if you are preparing for a meet. It is, after all, based around the squat, bench, and deadlift.
Now ask away whores. And I hope all of you are having terrible fucking Monday's. Mine sucks. So should yours!!!! >:-[