First up it is great to see so many of you guys going strong with this workout. It should hit your body in new ways and help you break through plateaus and see some great results after 12 weeks.
I wanted to take a quick second and address some of the questions/comments you guys have had to see if I can help. I do recommend reading through the program overview, as well as the individual links to write ups on the SETS, REST, TEMPO, etc. These all have some great insight into why the program is designed the way it is.
DEAD LIFTS FIRST
One of you guys mentioned it was a brave move with the Dead Lifts right off the bat. You are right, but it is definitely for a reason. The logic on my programming is to always do the most compound and difficult exercises first in the workout and then as the workout goes by slowly move to more isolated movements. This way you have full muscle strength available and you have not worn out your body (especially your core) when doing the most difficult exercises. Dead Lifts not only require legs and back work but also some of the most intense core work in order to complete the move properly and safely. As you guys design your own workouts, I recommend you keep this same rule in mind, compound/complicated (ie. dead rows) before simple and isolated (ie. pullups).
CARDIO AND STRENGTH ON SEPARATE DAYS
One of you mentioned the question of doing your cardio and strength on the same day. In order to gain the full hormonal benefits of your strength workout (HGH and testosterone) I always recommend doing your cardio in a separate workout from your strength program. If you combine the 2, then at the end of the hour, hormonally your body will be in more of a catabolic state as opposed to an anabolic state after just strength work. It is fine to do cardio during one workout and then strength during a second workout 4+ hours later. But separate days is ideal. If you are going for strength, body fat reduction, and lean muscle mass but you are having trouble with making 6 days a week, I would eliminate the cardio days and have perfect food over reducing the strength days.
STABILITY BALL PUSHUPS - HANDS ON SIDES OF BALL
Often when guys do SB pushups they place their hands high up on top of the ball and this causes intense flexion in the wrists and often pain. Ideal form with this movement actually places your hands nearly half way down the ball on each side so that your palms are facing in towards one another and you are squeezing the ball with palms and finger tips to contract your chest even more fully. In this position your wrists actually have far less flexion and in fact should be more comfortable than even a floor or bench pushup. Check out the video one more time and give it a try. It is definitely a tough move for stability (place the ball next to a machine or wall if it helps), but your wrists should be fine if your form is correct. Even my clients with fragile wrists prefer this pushup over floor ones. Good luck and let me know if you continue to have trouble.
REPETITIVE - WHY NOT MORE VARIETY?
Guys, this hands down is one of the big questions I tried to address in this program. There are a LOT of trainers out there that still look at their job as keeping clients from getting bored during their workouts. However, our goal for you guys is to bring you and your body efficient results and muscle production. In this program we train your body into a state where it is given a stimulus repeatedly over 6 weeks (with periodization changes in sets) until it has to react to it and add muscle and strength. TRUST ME, I used to be right there with you expecting workouts to be non-repetitive and more entertaining. But ever since I began using this more logical/analytical programming method with my clients (AND myself) we are getting results (strength, hypertrophy, function improvement) FAR greater than before. When a workout is changed too frequently, your body is in a constant state of confusion and does not understand what you are asking it to do. By following this program, (1) your body will have ample time to learn ALL the movements correctly and (2) you should use increases in intensity (ie. weight lifted) and weekly changes in sets to push your muscles in these movements to grow and change. If this is a new idea for you, I 100% recommend following through with the 6 week repetition and weekly set changes to see what progress you make. Then at week 7, you will be given 2 days of new exercises that progress what we have done in weeks 1-6 to push your body a bit further for the final 6 weeks. Start thinking of your exercises as a logical training method and less of an hour of entertainment for you and you will start to see the results you are working for. PLEASE feel free to ask me further questions on this if you have them. And again I recommend reading the following links for more details on why we designed the program as we have. Best of luck you guys!!!
FAQ FOR THE PROGRAM