Fire away!
Dear CT,
What is your preference for doing heavy deadlifts ?
Hooks ?
Straps ?
No assistance ?
Best
[quote]marcus_aurelius wrote:
Dear CT,
What is your preference for doing heavy deadlifts ?
Hooks ?
Straps ?
No assistance ?
Best
[/quote]
No assitance using either an alternate grip or a hook grip (best).
To start off, here are some pics of strongmen from the early 1900s’ I selected Eugene Sandow, Vladomir (Bobby) Pandour and Otto Arco.
5
6
Dear CT,
Another question. I’ve been able to do almost 4 plates per side on the Hammer Incline and yet my bench is just around 235 x1. Is the Hammer Incline just that much easier ?
Dear CT
Another question. I’m in the market for shoes for weight training. Any preferences. Obviously something with a hard sole but if you could rec. your favourite, I would appreciate it.
I currently lift with Nike flat sole soccer shoes but O’lifting rips them up pretty quickly…
[quote]marcus_aurelius wrote:
Dear CT,
Another question. I’ve been able to do almost 4 plates per side on the Hammer Incline and yet my bench is just around 235 x1. Is the Hammer Incline just that much easier ? [/quote]
Machines do not correlate with free-weights on a pound for pound basis. The lever and stabilizing action of the machine negates all possible comparison.
[quote]marcus_aurelius wrote:
Dear CT
Another question. I’m in the market for shoes for weight training. Any preferences. Obviously something with a hard sole but if you could rec. your favourite, I would appreciate it.
I currently lift with Nike flat sole soccer shoes but O’lifting rips them up pretty quickly…[/quote]
Adidas make some great lifting shoes. I think that you can buy them from the USWA (United States Weightlifting Association) web site or at www.dynamic.eleiko.com
Enjoyed your most recent article on deadlift. What do have suggestions for the other half of the template (upper)?
My squat is much weaker than deadlift what kinds of substitutions must I make to empahsize Squat?
CT-
I have a couple quick questions about your Pendulum Powerlifting program. I have utilized a similar type of pendulum wave style in own training in the past. I have a couple questions for you about the program you listed to use an example.
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When one finishes a complete pendulum wave, do you make many changes for the next pendulum cycle or do you simply repeat the pendulum cycle (like the one you wrote for example) and try to utilize heavier loads with the same exercises and rep/set formats (where appropriate) without a lot of changes? How many times would you repeat a complete wave without changing things around?
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The structural phases of the program serve as a type of unloading week, correct? I assume that this is why there is no planned back-off week in the program.
CT I know you can’t really give a program per say but do you have any tips for a trap specialization program right now My training looks like this
Tuesday(part of your Power look program)
High pulls-clean grip
High Pulls-Snatch grip
bent over barbell rows(add 2 second isometric contraction at tht etop)
3x6
Hang cleans 4x5
Pull-ups BW 10/8/6
Pull-ups 45 pd plate 2-3 reps
bent over 1 arm db rows
3x8
Hammer Strength power shrugs
3x4
Thursday-Shoulders
Power clean
3x4
Shoulder workout
OH shrugs
2x10
Thoughts? Does my exercise selection looks good? Should I add some more eccentric work?
about my last post, CT I’m very interested in what you said about the bber your currently training maybe I should do traps 3 days but in different zones?
[quote]Sammy Jankis wrote:
Enjoyed your most recent article on deadlift. What do have suggestions for the other half of the template (upper)?
My squat is much weaker than deadlift what kinds of substitutions must I make to empahsize Squat?
[/quote]
The program is built specifically to bring up the deadlift in someone who isn’t built to deadlift. If your squat is much stronger, then the program isn’t for you. It would require an entirely new article. I suggest that you search for Date Tate’s series called “The 8 Keys…” look for it in the archieves.
[quote]bigpump23 wrote:
CT I know you can’t really give a program per say but do you have any tips for a trap specialization program right now My training looks like this
Tuesday(part of your Power look program)
High pulls-clean grip
High Pulls-Snatch grip
bent over barbell rows(add 2 second isometric contraction at tht etop)
3x6
Hang cleans 4x5
Pull-ups BW 10/8/6
Pull-ups 45 pd plate 2-3 reps
bent over 1 arm db rows
3x8
Hammer Strength power shrugs
3x4
Thursday-Shoulders
Power clean
3x4
Shoulder workout
OH shrugs
2x10
Thoughts? Does my exercise selection looks good? Should I add some more eccentric work?
[/quote]
The Monday workout seems to have too much volume.
When specializing I prefer to use more frequent, but lower volume sessions.
Something like:
Day 1 (strength day)
A. Power clean 5/4/3/5/4/3
B. Clean grip high pull 5/4/3
C. Power shrugs 3 x 5
Day 2 (functional hypertrophy zone)
A. Barbell shrugs 8/7/6/7/8
B. Shrugs lying chest first on an incline bench 4 x 6-8
Day 3 (exhaustion training/triple set)
A1. Standing calf machine shrugs 4 x 6 + 2 sec. iso hold on each rep
A2. Isometric barbell shrug hold - shoot for a 30-45 sec. hold
A3. Loaded dumbbell shrugs stretch (basically hold on to two big dumbbells and let them stretch your traps) - shoot for stretches of 45-60 seconds
Repeat the triple set 3-4 times
[quote]craigrasm wrote:
CT-
- When one finishes a complete pendulum wave, do you make many changes for the next pendulum cycle or do you simply repeat the pendulum cycle (like the one you wrote for example) and try to utilize heavier loads with the same exercises and rep/set formats (where appropriate) without a lot of changes? How many times would you repeat a complete wave without changing things around?
[/quote]
After a complete wave I recommend 1 week of easy lifting… 3 whole body workouts, nothing maximal.
Then you can either use the same pendulum if it was successful, of tweak it if you found it to be suboptimal or found new weak points to work on.
[quote]craigrasm wrote:
2. The structural phases of the program serve as a type of unloading week, correct? I assume that this is why there is no planned back-off week in the program.
[/quote]
The structural week is used as a CNS unloading period. But after some experimentation I found that taking a 1 week easy week after a full pendulum is more effective.
[quote]Christian Thibaudeau wrote:
5[/quote]
c’est M. saxon???