Episode # 116

Strong Bastard 911 Backstory & FAQ

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Released on June 8, 2017


1:00 – Joe introduces this week’s sponsor – Blue Apron 

The Strong Bastard 911 program has helped transform thousands of bodies worldwide during the past 3 years.

3:10 – George DeFranco hip replacement surgery update

7:40 – “The Great Debate” update

13:00Smitty joins the show…

14:00 – The backstory behind the SB911 program

38:00 – *How to add extra “conditioning” and/or sprints into the SB911 program [in-depth answer]

56:20 – Rest interval recommendations

60:00 – Drop sets vs “Drop-off sets”

63:15 – Going to failure vs “leaving reps in the tank”

69:15 – Warm-up set and rep recommendations

74:30 – Biggest mistake novice lifters make with their warm-up sets

80:10 – Joe D’s 2 favorite push-up variations


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  1. Hey Joe! I recently bought both the amped and sb911 forever. Amped had been great. I have yet to start sb911 forever since I am a bit confused as to how heavy I should go on my main lifts at the end of workout. Any suggestion on on warm up sets and reps for the bench press and squat?
    Any percentages?
    I’m a little confused as to what sets and reps i should use since the main lifts are at the end of the workout.

  2. Hello,I log on to your blog named “Strong Bastard 911 Backstory & FAQ – Official Website of Joe DeFranco & DeFranco’s Gym!” on a regular basis.Your story-telling style is awesome, keep it up! And you can look our website about powerful love spells.

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