• Paul Carter Base Building Manual For Ameriwood Fireplace
• Paul Carter Base Building Manual For Ameriwood Furniture
• Free Base Building Games

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Hello Everyone,After searching it does not seem like anyone has posted about BaseBuilding though there have been posts about his other books coming out. I wanted to start a discussion in case anyone has tried it. What people like or don't like, ideas etc.My personal opinion: While I have not started it yet I really like the way everything is laid out.

I look at it as sort of a higher volume 5/3/1. By that I mean the focus is on an everyday max and using lower weights to not burn yourself out. My favorite part after looking at the program is the Over-Warm-up sets.

Which address one of my main issues with 5/3/1 of not having the chance to handle heavier weight.While one of my biggest complaints is that I am not sure quite how to advance throughout the program. In the book all Paul writes about is waiting till you can fly through the first phase before continuing is what he thinks is the best option.

Though I cannot find anything more specific.What are everyones' thoughts? I can help you out, as I've used much of Paul's programming, including Strong-15 and Base Building.

My thoughts:Strong-15:I like this program. Personally, I would use the newer version that is found in the LRB 365 book, as the deadlift volume is slightly lower. But that's just personal preference. I used the original Strong-15 as-written to prep for my last meet and hit PRs at every lift in the lightest weight class I've ever competed at.Base Building:I started running this program a few months ago.

I'm not sure how I feel about it yet. Honestly, I wish there was a little more structure to it, as it relies heavily on auto-regulation. Structure aside, I think it's a decent program.

If you've ever enjoyed doing/reading any of the CAT stuff or articles by Dr. Squat, you'll like it.Example, on my squat days, I'd (over)warm up to a single.

Sometimes it was a light, crisp single. Other times, I went a little heavier. Then I did the actual 'work' for the day, which was 5x5 with 60% (of a training max) in 15 minutes or less.

I improved my time every week.The next movement was deadlifts. Five triples @ 80%. I didn't do a single for these. I just warmed up to my triple weight and pulled my five sets. Otherwise, this workout would take forever.After that, it was either front squats or stiff leg deads, some calves, core if I felt like it. These sessions usually took me 60-90 minutes.I didn't like the bench sessions much. I'm a shitty bencher to begin with, and I just didn't feel strong or fast once while benching on Base Building.

I programmed low, too. I'm also not a fan of benching, incline pressing, and doing dips the same day.Honestly, I'd switch phases every 4 weeks or so, unless I was really 'stuck' on a phase. I definitely felt stagnant after four weeks in the first phase.Also, Paul's notation is WEIGHTxSETSxREPS, which runs contrary to the more common (and efficient) WEIGHTxREPSxSETS notation. Something to keep in mind.In general, loved the Strong-15 program as meet prep. I'm not sold on Base Building yet, but I'll probably at least attempt all the phases until I give a verdict. Paul is a polarizing character, but Strong-15 resulted in a damn good meet for me, so I'll always be willing to give his program a shot. In the book he has his 3 phases and I was planning on running it like 5/3/1 for powerlifting so P2 is w1/ then p1 is wk 2/ and p3 is wk3 if that makes sense.Wait, so you're going to do the phases out of order?

Not that there's a set order, per se, but I think each phase builds off the last.I didn't do too many weight increases, actually. Since the whole emphasis of the program is using low numbers, I just programmed of real every-day maxes.

Just for shits and giggles, I went heavy this week on squats and ended up with a new beltless squat PR on a bad day. That's the true every-day max increase that Paul talks about.You can feel free to increase the weight whenever, but I don't think the program is necessarily designed to include regimented times to bump the weight up.

I was going to include chapters in the Base Building manual that went over specialization in the big 3, however because I'm such a nice fucking guy, I thought I'd leave it out, and simply make it a series for the blog.To start, if you're a relative noob, you don't need to specialize in a lift. Nothing annoys me more than some dude with a 175 bench telling me his bench hasn't moved in two months and is frustrated.

Using the beginner template in Base Building or Strength Life Legacy (both can be found ) will work fantastically for a novice guy trying to get stronger OVERALL.So this series does not apply to guys that are still working their way up the strength ladder. You guys need to focus on overall strength and mass development. Not specializing.Phases -One of the things I really like to do, because it's been very productive, is to design training in phases. This is for a few reasons.1.

Paul Carter Base Building Manual For Ameriwood Fireplace

It breaks up monotony.2. It gives you a way to strengthen lagging areas over each phase, and allows each phase to build on the previous one.3. It provides a way to avoid overuse.4. It allows for long term programming and consistency.For a guy whose bench has been stuck for a while, let's delve into phase I.Phase I -To start, if you're going to specialize in a particular lift, the other lifts need to take a bit of a backseat for a while. This doesn't mean you HAVE to drop them all together, though that is an option and one I've seen many guys use successfully. What it means is, you shouldn't be training those lifts as a priority in terms of improvement.A lot of guys don't understand that the body is a 'total systems' entity.

Meaning, squatting and pulling take a toll on recovery, and pushing those movements hard can indeed impede recovery and hamper progress in other movements. This is often why one or two of the big three can be progressing very well, while the other lift is in the shitter. There's a myriad of other factors that could be playing a part, yes, however if you don't think it's a factor then drop squatting and deadlifting altogether for a while and see if your bench and pressing work don't get a bump.

For those that think recovery isn't a major factor, there's your proof in the pudding.So my recommendation is to either drop those movements all together for a while, or to train them very light, with nothing more in mind than keeping the motor function intact. In other words, you're simply going through the motions so when you start working them again, you don't feel totally 'off' technique wise.Second, if your technique sucks, then that could be holding your bench back as well. If you aren't getting a strong enough scapular retraction, aren't set up tight on the bench, and don't have proper elbow to wrist alignment, then you're going to be limited by those factors alone.I suggest reading in order to figure that out.For phase I, we'll use Base Building model I only, and run it for 6 weeks.

I actually used phase I for a very long time and I credit it to taking my bench from 405x2-3 max, to 405 for multiple sets of 5, that were explosive and fast. Phase I also took my incline from a grinding 425 to a very easy 455.The rotation -For this phase, and the next one as well, you will bench twice in a row, then overhead press the next session before benching again.I think pressing twice a week is optimal for most people to improve the press, however it has to be managed properly.

That is, benching heavy twice a week tends to have more drawbacks than benefits. After a while most guys tend to get sore tendons and elbows, and the next thing you know pain management becomes a bigger issue than benching.If you're one of those guys totally built for benching, then this may not be a problem. Having t-rex arms and a huge chest tends to alleviate any of these problems. Unfortunately, most guys are not built to be massive benchers, so I'll write this to adhere to the majority and not the exceptions.Also of note, ALL reps are to be done paused, and as explosively as possible. This is not an option. That is how it is to be done.

Period.This phase is fairly simple, and straight forward.Week 1 -Day 1 - Bench - Base Building Model I and assistance workDay 2 - offDay 3 - Squat and Deadlift (optional)Day 4 - offDay 5 - Bench - Base Building Model I and assistance workDay 6 - offDay 7 - offWeek 2 -Day 1 - Overhead Pressing of some sort and bench assistanceDay 2 - offDay 3 - Squat and Deadlift (optional)Day 4 - offDay 5 - Repeat schedule starting from week 1Since people will ask about assistance work, here is some recommendations. Let me emphasize that these are not magical. Assistance work is just that. Something supplementary to your bench.A chin, row, or pulldown - 2 sets of 6, then two sets of 12A tricep movement - pushdowns, overhead extensions, etc. Not a fucking board humping press.A bicep movement - 100 rep curlsFor phase I, even if you set your EDM properly (that's 'every day max' if you didn't know), it's possible that you may not be able to get all 5 sets of 8 in.

Paul Carter Base Building Manual For Ameriwood Furniture

This is NOT uncommon. Lots of guys experience this because they are not used to this kind of volume at this intensity. If a guy comes from doing 5/3/1 or any other method that doesn't focus on handling volume at these intensity levels, and has been doing 1 or 2 top sets, he may feel his power drop off significantly a few sets. In these cases do not lower the EDM. Just keep at it, and work towards getting all 5 sets of 8 in.

Just do all 5 sets, and whatever you get is whatever you get.For the overhead pressing day, I recommend working up to a 'top' set of 5, then a back off set of 8-15. Whatever your body tells you that you are good for that day, work with that. There is nothing set in stone here.Phase II -For phase two we're going to keep model I in the picture, and add in Model II of Base Building with fatigue singles. The split stays the same, and there is no 'deload' week.

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You don't need one. You're just benching, and you're training sub-maximally. The longer you can bench, or train in general, without deloading, the more progress you will make.Your goal here should be to increase the speed at which you can move your EDM on the fatigue singles day.