Some good stuff! I’m a little curious as to you referring to him as “some guy” and “this dude”. Is this intentional? I mean, is this the first time you’ve come across him?
He was getting picked on in another discussion, and I didn’t want it to seem like I was teaming up to dis him. The knee/hip/adductor thing just jumped out at me because it’s something my hip-bros and I deal with.
I’ve seen Nuckols stuff before. He’s got a good resume. He’s not one of my favorites though. Maybe it’s his tone.
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Oh I see. Yeah, good resume. Came across him and his website when I was new to lifting and trying to learn technique from scratch. I just read his articles about the 3 main lifts (didn’t read the harcore physics stuff obviously) and belt bible. Wouldn’t say I’m really a fan, but I got some good info from those 4 articles. That’s about it really.
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Nuckols drives me crazy. Def in part his know it all tone.
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Glad I’ve never heard any of his videos or podcasts then lol
7-5 Upper
Get loose
Isometric Shrug x 3 count x pulls
Pushups on Barbell x 15
Incline Dumbbell Shrug x 8 then Row x 8
4 times
Isometric Shrug with Snatch Grip x 3 x 3
Seated DB Press x 15
Standing DB Shrug x 15 hold at top
4 times
Seated Calf x multitude
Cable Tricep Push down underhand x 15
Cable Curl x 15
Cable Tricep Push down Overhand x 15
3 times around
Shrug pull isos were right around waist height, pull into pins, make sure arms are straight, shoulders a square and no twisting at waist. Use the shrug pull to “lock in” this position then do presses/rows in this “even” position.
This works great with deadlift isos and legs. The upper body work out wasn’t great but I think it can be improved.
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Contreras talking about the spine. He says that most of the compressive force on your back during squats/deads/etc is caused by your muscles (spinal erectors) cranking down. I guess I can believe it. If you ever hurt your low low back and it gets tight it feels like the bottom level of your spine has been fused into one unbending piece.
I’ve been on and off with these adductor pull-backs where you lay on 1 side and squeeze the roller between the thighs. I I’d some earlier and figured out why they’re good. As you move the roller, the top knee goes in front of and then behind the bottom knee. You also “switch” your hips, the top hip goes from in front to behind the bottom hip. The pelvis has to rotate and the spine has to twist a little. Hip joints have to internally/externally rotate.
Sometimes when things are tight you get “locked” into a crooked alignment. Then you hurt something when you move too big. Or you do your moves with crooked posture and grind joints up.
With this you “show” your hips how to move and everything follows along nicely. The tight side of lower back creaks and pops like old floorboards. Its gross!
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Athlean X says to need to externally rotate your shoulder to get your triceps working fully and your arm extended all the way. So do some rear delt/tricep extension stuff face down on an incline bench. Nothing new to my bros.
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7-8 Lower
Get loose, ab stuff
Standing Leg Curl x 8
Band Leg Extension x 15
Band adduction x 8
3 times
Single Leg Ass Blaster x 10 hold at top
Step Up x10
45 Back Raise x 10
2 easy ones and 2 hard ones
Reverse Hyper
3 x 20
Sweaty.
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Bryant on the Chart.
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An incredible and informative video.
Thanks for that big time…I will have to watch it again.
It’s too dense for a surface level exploration.
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7-10 Upper
Get loose
Incline Shrug x 10
Incline Rows x 10
Standing Shrug x 10
Bent Row x 10
RDL x 10
use same dumbbells for the whole circuit. 4 rounds. Kneeling thoracic extension/twist stretch between rounds.
Dumbbell Side Delt x 12
Rear Delt Dumbbell Swing x 20
Dumbbell Front Raise x 12
4 rounds. “Handcuff” shoulder move between rounds.
1 Arm Cable Push down x 12
Rolling Tricep Extension, Kettlebells, Slight Decline x 12
PJR Pullover with Kettlebell x 15
4 rounds. Shoulder/elbow stability move between rounds.
Light weight! Good tension. Giant sets or circuits or whatever for a feeling of intensity, Good workout.
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cool short video on the piriformis
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7-12 Lower
Get Loose
Deadlift Isometrics in Sumo Stance x 3
Neck Harness Extensions x 25
Reverse Hypers x 25 or 20 or so
4 rounds (inside)
Sled Dragging
Power Walk Forward then Backwards Drag Back x 2 trips
Legs Straight, walk on Heels forward, then sidestep back x 2 trips
(outside in parking lot)
Seated Calf Raise x 20 x 4 sets while g.f. finished up
I’m way out of practice on the sled dragging. My usual distance takes like 35-40 steps when my stride is smooth and strong. It was taking me like 50 choppy, clumsy steps yesterday. Straight legs on heels was intense on glutes/hams. Side steppin’ crushed my hip sockets. I need more of this junk. Bonus sled drags in my backyard is something I’ve vowed to do many times for like 15 years or more.
Calf raises after sled dragging were great. Unreal pump and smooth motion. I wish my calves always looked like that.
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Pretty cool post from Thibadeau. He was talking about his training plan using days focused on eccentric/concentric/isometric muscle action. Then showing how to progress each type of contraction over the course of the 3 phase training cycle. Like Russian track style conjugate, where all the skills (jumps, lifting, bounding) are worked all the time. Or how Dr Squat trained Evander Holyfield with lifting, jumping in addition to boxing before a fight. Pretty nerdy stuff. But if you’re into stuff like jumps and plyos or slowing down the lowering of your weights for more size you might get some ideas.
"But I do have a progression but based on the methods…
For example:
ACCUMULATION
A) Eccentric
Slow eccentrics (5-6 sec) for 6-8 reps
Superslow eccentrics (7-10 sec) for 4-5 reps
Extreme eccentric (20-30 sec) for 1-2 reps
Tempo contrast (6010/2010) for 6-8 reps (S/S/F/F/S/S/F/F/S/S)
B) Isometric
Isodynamic 1 (15-20sec pre-fatigue)
3 pauses eccentric (2-3 sec) 3-4 reps
2 pauses eccentric (3-4 sec) 4-5 reps
1 pause eccentric (5-8 sec) 5-6 reps
3 pauses concentric (2-3 sec) 3-4 reps
2 pauses concentric (3-4 sec) 4-5 reps
1 pause concentric (5-8 sec) 5-6 reps
1 pause ecc. + 1 pause conc. (2-4 sec) 4-5 reps
Yielding iso 3 x 30-60 sec
Loaded stretching 3 x 60 sec
Loaded stretching 2 x 90 sec
Loaded stretching 1 x 120 sec
Isodynamic 2 (max duration post-fatigue)
Isodynamic 3 (15 sec/3 reps/10 sec/3 reps/5 sec/3 reps)
C) ConcentricRegular lifting
3-4 x 6 à 8
3-4 x 6
3-4 x 7
3-4 x 8
8-8-6-6
6-6-8-8
8-8-6-6-4-4
4-4-6-6-8-8
8-6-4-2
2-4-6-8
6-5-4-3-2
2-3-4-5-6
8-6-4-4-6-8
7-5-3-3-5-7
6-4-2-2-4-6
8-6-4-8-6-4
7-5-3-7-5-3
6-4-2-6-4-2
Rest/Pause (starting at 4-6 or 6-8)
90-70 drop set
80-60 drop set
Mechanical drop set
1 & ¼ reps
Pure concentric (lifting from pins, full range) with same loading schemes as regular lifting
Partial pure concentric (same loading schemes)
INTENSIFICATION
A) Eccentric
Slow eccentrics (5-6 sec) for 2-3 reps
Superslow eccentrics (7-10 sec) for 1-2 reps
Extreme eccentric (12-15 sec) for 1 rep
100/80 with releasers clusters 5 reps
110/70 with weight releasers 1+3
120/80 with weight releasers 1+1
Pure eccentric using power rack 5-8.x 1
Eccentric contrast using power rack 3-4 x cluster with 100-110 and 65-70
Lifting with added bands (sets of 1-3 or 4-5 reps), slow eccentric
B) Isometric
3 pauses eccentric (2-3 sec) 1-2 reps
2 pauses eccentric (3-4 sec) 2-3 reps
1 pause eccentric (5-8 sec) 3-4 reps
3 pauses concentric (2-3 sec) 1-2 reps
2 pauses concentric (3-4 sec) 2-3 reps
1 pause concentric (5-8 sec) 3-4 reps
1 pause ecc. + 1 pause conc. (2-4 sec) 2-3 reps
Overcoming iso. 2 positions (3 x 4-6 sec/position)
Overcoming iso. Weak point (3-5 x 4-6 sec)
Functional isometrics 1 (pushing 2” and holding 4-6 sec)
Functional isometrics 2 (pushing against 2nd set of pins 4-6 sec)
C) Concentric
Regular lifting
4-5 x 1 to 3
3-4 x 3 to 5
5 x 1
4 x 2
3 x 3
5-5-4-4-3-3
3-3-4-4-5-5
5-4-3-2-1
1-2-3-4-5
5-4-3-3-4-5
5-3-1-1-3-5
3-2-1-1-2-3
2-2-1-1-2-2
5-4-3-5-4-3
5-3-1-5-3-1
3-2-1-3-2-1
2-2-1-2-2-1
Clusters 88-90%
Rest/Pause (start at 2-3 or 4-5)
Pure concentric (full range, same loading schemes)
Partials pure concentric (same loading schemes)
Lifting with added chains (same loading schemes)
REALISATION
A) Eccentric
Depth jumps
Depth push ups
Lifting with added bands with fast eccentric (4-6 x 2-3 with 60-70% bar weight)
100-110 / 50-60 (for speed) with weight releasers (fast eccentric, explosive concentric)
B) Isometric
Depth landings (jump & push-ups)
Drop and catch
Quick bursts isometrics (3-4 reps of 1-2 sec per set)
C) Concentric
Jumps (esp. box jumps)
Throws
Regular lifting with max acceleration 5-8 x 2-3 (65-75%)
Loaded jump (20-30% for sets of 5)
NOTE: The methods are not necessarily in order of demand/stress. It’s my own working list when designing programs."
For more details Thibs wrote a book.
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I should probably watch this again.
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Its a quick one, it wont take long.
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7-15 Upper
Get loose
Incline W, T, Y, I Raises with tiny dumbbells x 5 of each move
Leverage Pulldown Machine x 8 mTor reps
Incline Barbell Bench, pause on lowering right above chest, pause on raising right before lockout x a bunch
4 loops
Seated Cable Row, isometric hold at sternum x 20 count
T-Bar Row x 12 down to 8
Bench Press x 15
4 loops
Spider Curls x 12
Incline Dumbbell Curls x 12
Cable Curls x 12
3 rounds
Posture move then push/pull super set. Trying out some Thib’s stuff. Then biceps. Pretty cool workout.
Matt Wenning on the Max Effort method. He says its good for neurological, cns, coordination, strength gains. It teaches you to strain. But doesn’t build much muscle mass. So you get gains, but not all the potential gains. That’s why you use the repetition work and speed work. Other methods for other gains. Hopefully more “total gains” than you would get without using all 3 methods.
Similar to Thib’s ideas about using (conjugating) eccentric/concentric/isometric methods simultaneously (concurrently/) to become triple awesome.
For later, Bryant on planning the training cycle. I’ll probably take some notes.
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I’ve been curious about conjugate lately. Of course I should be no where near it anytime soon for my level, specially since 5/3/1 is working really nice right now.
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