C_C, could you take a look at the progress pics in my profile and shoot me a pm or e-mail when you get the chance?
Thanks 
Hey just wanted to let you know i replied to all your questions in my training log.
[quote]trav123456 wrote:
Hey C_C, are coffee shops really popular in Germany? Here in Canada everyone[/quote] outside of Vancouver [quote] goes to Tim Hortonās coffee shops, I mean those things are packed 24/7 with all kinds of people. I think everyone likes it because of how strong their coffee is. The only place that can compare really is starbucks, but their large is 50 cents more than at Timās so usually youāll only see people in suits and other various high class go to those.[/quote]
ICK to TH or Starbucks.
Iāll admit Tim Hortonās (Doughnut Shop) is gaining ground. Location, Location, Location!
CC
Still using the three way split you helped me develop. I have been seeing measurable success and visible changes. I need to change some tricep moves. The stack is now to light for pressdowns and my gym does not have a belt for adding weight to dips (But they do have free day careā¦the only way I can train frequently).
I know a good variety of exercises, but when you start talking triceps you go into acronym mode and I have no idea what you are talking about. Also if it is easy for you to link vids I would appreciate it. I have been doing skip laterals correctly sense that vid was posted. Thanks for your time again.
CC,
On presses, such as low incline presses and high incline presses (my main chest and shoulder exercises respectively), do you think that a barbell is more useful than a smith machine? My low incline is a working set of 6-8, and high incline 8-12. I use a smith machine because I donāt need a spotter, but with a barbell I feel it hits me harder.
Iām wondering if there was a way to manage those without a spotterā¦change rep range or something? or should I just stick with my rep ranges and tolerate the smith machine.
[quote]Mad_Duck wrote:
trav123456 wrote:
Hey C_C, are coffee shops really popular in Germany? Here in Canada everyone outside of Vancouver goes to Tim Hortonās coffee shops, I mean those things are packed 24/7 with all kinds of people. I think everyone likes it because of how strong their coffee is. The only place that can compare really is starbucks, but their large is 50 cents more than at Timās so usually youāll only see people in suits and other various high class go to those.
ICK to TH or Starbucks.
Iāll admit Tim Hortonās (Doughnut Shop) is gaining ground. Location, Location, Location![/quote]
You city folk do seem to like your starbucks.
Bunch of traitors!
[quote]MiJuggernaut wrote:
CC
Still using the three way split you helped me develop. I have been seeing measurable success and visible changes. I need to change some tricep moves. The stack is now to light for pressdowns and my gym does not have a belt for adding weight to dips (But they do have free day careā¦the only way I can train frequently).
I know a good variety of exercises, but when you start talking triceps you go into acronym mode and I have no idea what you are talking about. Also if it is easy for you to link vids I would appreciate it. I have been doing skip laterals correctly sense that vid was posted. Thanks for your time again.[/quote]
He has described most of the exercises he likes for triceps in detail before. Have you read the GUNS roundtable in the T-Cell?
Anyway, I see him recommend Dead Stop Extensions, Close Grip Bench off of pins, In-Human Press (this one is in a smith machine, press towards feet as well as up)
You can youtube Frank McGrath Close Grip for an idea on form on the In-human pressā¦ youtube Jason Wojo and look for lying triceps extensions.
Just repeating some of the things CC has been saying here. I use Close Grip Press off of pins and Dead Stops myself.
I think CC wrote in detail about it in the Favorite Exercises or some such thread in the T-Cell too.
[quote]howie424 wrote:
CC,
On presses, such as low incline presses and high incline presses (my main chest and shoulder exercises respectively), do you think that a barbell is more useful than a smith machine? My low incline is a working set of 6-8, and high incline 8-12. I use a smith machine because I donāt need a spotter, but with a barbell I feel it hits me harder.
Iām wondering if there was a way to manage those without a spotterā¦change rep range or something? or should I just stick with my rep ranges and tolerate the smith machine.[/quote]
ā¦ I do believe he has listed the smith as his fav. piece of equipment in the gym
I wouldnāt worry about it if I were you. I train without a spotter and I use the same exercises you doā¦ if I had a spotter I would use free weights for chest, but I actually prefer the smith for shoulder training.
Iām not trying to speak for CC here, itās just that Iāve asked the same questions of him in the past and so I am just repeating what he told me, basically.
As long as you know what your talking about Iāll take your advice haha
So since I donāt have a spotter I should just continue using a smith machine for my low incline(chest) and high incline(shoulders) presses. Probably should just make sure Iām doing them correctly.
[quote]howie424 wrote:
As long as you know what your talking about Iāll take your advice haha
So since I donāt have a spotter I should just continue using a smith machine for my low incline(chest) and high incline(shoulders) presses. Probably should just make sure Iām doing them correctly. [/quote]
You have to make sure your scapulae are retracted when youāre pressing. Make sure you do that on shoulder pressing as well as chest pressing.
Check out CCās little brother doing shoulders here:
Hey CC first i want to say thanks for all the time and effort youve put into this thread. Ive read most of it but cant honestly say ive read every page. Also I have a question if you dont mind, Ive been doing the regular body part per week split but would like to hit each body part more. If i were to do chest/shouders, back/arms, legs, off, repeat, with the first time they get hit doing lower reps no more than 5 and the second time higher reps 12-15, would that be productive? Doing maybe only 3 exercises per bodypart per workout?
I am trying to cut weight while maintaining/gaining strength. I also do HIIT some SS and lots of stairs, since i am trying to get on a fire dept and the physical agility test consist of lots of stairs. The one thing I am worried about is having enough energy to effectively hit the muscle groups with enough energy every workout. Thanks for your time.
Mr. Purple,
You mean like push out my shoulder blades? Or puff my chest out so my shoulder blades go back
I have a Q about the 3-way: Do you have any of your trainees doing sumo deads on leg day while squatting too?
I alternate squats/leg press widow/leg curls and squats/DB SDL, but could I swap the SDLās for sumo deads you think?
Iāve taken to using a belt for squatting and back work now, so the overall stress on my low back is less than it used to be. Without it I tend to round my lower back on kroc rows which makes it horribly stiff. I know youāre not a fan of using belts though.
hi CC
you posted this split in the T-Cell āso many complicated training systemsā
Fav variants would be
(most recent incarnation)
-Chest, Tris, Quads (no back squats in that case, would go with front or hack or zercher)
-Back, Hams, Abs
-Delts, Traps, Bis
(trusty yates-split that many of my trainees and guys Iām helping out have fallen in love with)
-Chest, Bis, Tris
-Legs, Abs
-Delts, Back
etcā¦
now i like the idea of this, it would suit my goals for the next 6 months. problem i have at the moment is i am working around a slight shoulder/ elbow/ tendonitis issue which is taking a little time to resolve. this limits the choice or excercises i can use at the moment so as not to aggravate it.
this is what is available to me.
deadlifts: no problem
barbell bench: okay, but definately not dumbells.
close grip/reverse grip: no problem
front squats: no problem, back squats not so good.
dips: okay
pjr pullovers: no problem
pin wheel curls: no problem
seated incline curls :okay
overhead work/lateral raises: tricky at the moment.
ab work: no problem.
definate no noās
any rows, barbell/easy bar curls, dumbell shoulder presses, flyes(any inward pressing/pulling movement.
so question is how would you order this in a 3 way split, i have 4 days a week to train usually.
i prefer to train heavy, 3-5 reps, multi set on primary excercises. autoregulation/ramping fully understood. i like to keep things simple.
arms are my weakest body part.any advice welcome.
cheers ali.
[quote]howie424 wrote:
Mr. Purple,
You mean like push out my shoulder blades? Or puff my chest out so my shoulder blades go back[/quote]
Try to touch your shoulder blades down and together, arch some, leg driveā¦ only your ass and upper back should touch the bench. You need to stay tight like this and not allow your shoulders to come off the bench.
They had a vid of Dave Tate demonstrating benching technique on this site a while ago, might want to check that out.
[quote]Mr.Purple wrote:
howie424 wrote:
Mr. Purple,
You mean like push out my shoulder blades? Or puff my chest out so my shoulder blades go back
Try to touch your shoulder blades down and together, arch some, leg driveā¦ only your ass and upper back should touch the bench. You need to stay tight like this and not allow your shoulders to come off the bench.
They had a vid of Dave Tate demonstrating benching technique on this site a while ago, might want to check that out.[/quote]
I did watch that video a while back. Iāll watch it again though and take some notes. Thanks for the advice Mr. P
[quote]howie424 wrote:
Mr.Purple wrote:
howie424 wrote:
Mr. Purple,
You mean like push out my shoulder blades? Or puff my chest out so my shoulder blades go back
Try to touch your shoulder blades down and together, arch some, leg driveā¦ only your ass and upper back should touch the bench. You need to stay tight like this and not allow your shoulders to come off the bench.
They had a vid of Dave Tate demonstrating benching technique on this site a while ago, might want to check that out.
I did watch that video a while back. Iāll watch it again though and take some notes. Thanks for the advice Mr. P[/quote]
I am just repeating things CC told me or has posted before. If you read through his post history youāll find he has described proper technique for most exercises. That powerlifting setup for pressing I think he types up daily. lol
Hmm, maybe we should compile a thread of form/technique advice. They never talk about that stuff in the articles. How to row for back thickness, how to press, how to curl and so on. Just a thought.
hides in a dark corner hoping that Mr.Purple will answer all those questions so I wonāt have to use my brain
[quote]alit4 wrote:
hi CC
you posted this split in the T-Cell āso many complicated training systemsā
Fav variants would be
(most recent incarnation)
-Chest, Tris, Quads (no back squats in that case, would go with front or hack or zercher)
-Back, Hams, Abs
-Delts, Traps, Bis
(trusty yates-split that many of my trainees and guys Iām helping out have fallen in love with)
-Chest, Bis, Tris
-Legs, Abs
-Delts, Back
etcā¦
now i like the idea of this, it would suit my goals for the next 6 months. problem i have at the moment is i am working around a slight shoulder/ elbow/ tendonitis issue which is taking a little time to resolve. this limits the choice or excercises i can use at the moment so as not to aggravate it.
this is what is available to me.
deadlifts: no problem
barbell bench: okay, but definately not dumbells.
close grip/reverse grip: no problem
front squats: no problem, back squats not so good.
dips: okay
pjr pullovers: no problem
pin wheel curls: no problem
seated incline curls :okay
overhead work/lateral raises: tricky at the moment.
ab work: no problem.
definate no noās
any rows, barbell/easy bar curls, dumbell shoulder presses, flyes(any inward pressing/pulling movement.
so question is how would you order this in a 3 way split, i have 4 days a week to train usually.
i prefer to train heavy, 3-5 reps, multi set on primary excercises. autoregulation/ramping fully understood. i like to keep things simple.
arms are my weakest body part.any advice welcome.
cheers ali.
[/quote]
No rows? What kind of shoulder issue/tendonitis do you have? You can do dips no problem? Hmmm.
[quote]Mr.Purple wrote:
I have a Q about the 3-way: Do you have any of your trainees doing sumo deads on leg day while squatting too?
I alternate squats/leg press widow/leg curls and squats/DB SDL, but could I swap the SDLās for sumo deads you think?
Iāve taken to using a belt for squatting and back work now, so the overall stress on my low back is less than it used to be. Without it I tend to round my lower back on kroc rows which makes it horribly stiff. I know youāre not a fan of using belts though. [/quote]
Why do you round your lower back on krocs? Maybe your setup is a bit awkward?
Youāll have to try out the Sumo DLās, but to be honest, theyāre imo on par with DLās when it comes to how draining they are. Iād pair them with front-squats perhaps, but back squats are a stretch. Ultimately youāll just have to try and see.
Doing Back Squats and Sumo DLās in a session may not allow for max training frequencyā¦