Exercise Selection

Training
1

First off, I really loved your old Canadian Autoregulating routine. Especially the first phase. That thing rocked.

From reading the Perfect Rep article, I was a little unclear about something (especially after reading a few people’s posts about how they’re implementing the Perfect Rep with this routine or that routine.) What I got from the article was that I should pick three elemental exercises (Squats, Bench, and Deadlifts, for example.) Then I should work those 3 exercises using the perfect rep and the MFP 3x a week. So, basically, full body (squat/bench/dead) 3x a week with each exercise being trained with a couple of feel sets and then sets of 2-3 reps incrementing the weight until the MFP is reached.

Am I totally off base? I’m planning on starting this tomorrow.

2

[quote]The Pencil Neck wrote:
First off, I really loved your old Canadian Autoregulating routine. Especially the first phase. That thing rocked.

From reading the Perfect Rep article, I was a little unclear about something (especially after reading a few people’s posts about how they’re implementing the Perfect Rep with this routine or that routine.) What I got from the article was that I should pick three elemental exercises (Squats, Bench, and Deadlifts, for example.) Then I should work those 3 exercises using the perfect rep and the MFP 3x a week. So, basically, full body (squat/bench/dead) 3x a week with each exercise being trained with a couple of feel sets and then sets of 2-3 reps incrementing the weight until the MFP is reached.

Am I totally off base? I’m planning on starting this tomorrow.[/quote]

From my perspective, the “three elemental exercises” are to be picked based on your current
training split. The only thing that changes are your execution of reps and how many you do at one time–this all depends on your body’s physiological state. If you are doing a full-body split, then yes, perform those three exercises on each of your three days for the week.

The key is to “go to war on every rep,” and find that SRP on each exercise you choose in order to reach that MFP (“in the zone” point) for each training session. Everything else you said is correct. If you are going to use those three exercises for your three day training split (full body), I would suggest doing the squats and deadlifts first then bench press last. You may also want to try using weighted dips, overhead/military press, or pull-ups instead of bench press for variation in your full-body split.

3

[quote]The Pencil Neck wrote:
First off, I really loved your old Canadian Autoregulating routine. Especially the first phase. That thing rocked.

From reading the Perfect Rep article, I was a little unclear about something (especially after reading a few people’s posts about how they’re implementing the Perfect Rep with this routine or that routine.) What I got from the article was that I should pick three elemental exercises (Squats, Bench, and Deadlifts, for example.) Then I should work those 3 exercises using the perfect rep and the MFP 3x a week. So, basically, full body (squat/bench/dead) 3x a week with each exercise being trained with a couple of feel sets and then sets of 2-3 reps incrementing the weight until the MFP is reached.

Am I totally off base? I’m planning on starting this tomorrow.[/quote]

Full body is an option, but it cold be applied to each muscle group.

BTW, I believe he said n more than 4 exercises per session, but I could be wrong.

Anyways, if you’re doing a split, say, working 2 muscle groups in a session, you could have 2 exercises per muscle group.If working 1 muscle group, then 3 exercises would be good. If working 3 muscle groups, then one for each muscle group, and possibly a 4th one for a muscle you think could use more stimulation.

4

What is the Canadian Autoregulating Routine?
Thanks

5

[quote]dijo wrote:
What is the Canadian Autoregulating Routine?
Thanks[/quote]

It’s one of Thib’s routines from, I think, before he started writing for T-Nation.

In the first phase, you squatted, benched, and deadlifted 3x per week. Each workout, you did (iirc) 1-8 sets of 3 with one exercise, 1-5 sets of 6 with another exercise, and then speed sets 10x2 with the last exercise. Similar to the Perfect Rep scheme, you incremented the weight each workset until you couldn’t make the lift. Except, unlike the Perfect Rep, you went until you couldn’t complete all the reps, grinding or whatever. If you couldn’t grind out all the reps for a set, that’s where you stopped.

For example

Monday: (sets x reps)
Squats- 8x3
Bench- 5x6
Deadlift- 10x2.

Wednesday:
Bench- 8x3
Deadlift- 5x6
Squats- 10x2

Friday:
Deadlift-8x3
Squats- 5x6
Bench- 10x2

Then the next week, you’d start the cycle with the same workout you’d done on Friday.

I don’t recall the loading parameters for the second phase. But it was an interesting routine. I used the first phase over and over again mixing it in with HST and SuperSquats for about a year and a half and liked the results.

I prefer full body workouts to elaborate splits. But, I’m old and I’m more of a powerlifter than a bodybuilder.

6

Thanks… It does sound interesting. did a search but couldn’t find it anywhere.

7

Well, it took some searching. I found it referenced in an Italian training blog. :slight_smile:

8

[quote]The Pencil Neck wrote:

[quote]dijo wrote:
What is the Canadian Autoregulating Routine?
Thanks[/quote]

It’s one of Thib’s routines from, I think, before he started writing for T-Nation.

In the first phase, you squatted, benched, and deadlifted 3x per week. Each workout, you did (iirc) 1-8 sets of 3 with one exercise, 1-5 sets of 6 with another exercise, and then speed sets 10x2 with the last exercise. Similar to the Perfect Rep scheme, you incremented the weight each workset until you couldn’t make the lift. Except, unlike the Perfect Rep, you went until you couldn’t complete all the reps, grinding or whatever. If you couldn’t grind out all the reps for a set, that’s where you stopped.

For example

Monday: (sets x reps)
Squats- 8x3
Bench- 5x6
Deadlift- 10x2.

Wednesday:
Bench- 8x3
Deadlift- 5x6
Squats- 10x2

Friday:
Deadlift-8x3
Squats- 5x6
Bench- 10x2

Then the next week, you’d start the cycle with the same workout you’d done on Friday.

I don’t recall the loading parameters for the second phase. But it was an interesting routine. I used the first phase over and over again mixing it in with HST and SuperSquats for about a year and a half and liked the results.

I prefer full body workouts to elaborate splits. But, I’m old and I’m more of a powerlifter than a bodybuilder.[/quote]

MAN that brings back some memories!!! Didn’t know we could still find that one somewhere!!!

9

[quote]Christian Thibaudeau wrote:

[quote]The Pencil Neck wrote:

[quote]dijo wrote:
What is the Canadian Autoregulating Routine?
Thanks[/quote]

It’s one of Thib’s routines from, I think, before he started writing for T-Nation.

In the first phase, you squatted, benched, and deadlifted 3x per week. Each workout, you did (iirc) 1-8 sets of 3 with one exercise, 1-5 sets of 6 with another exercise, and then speed sets 10x2 with the last exercise. Similar to the Perfect Rep scheme, you incremented the weight each workset until you couldn’t make the lift. Except, unlike the Perfect Rep, you went until you couldn’t complete all the reps, grinding or whatever. If you couldn’t grind out all the reps for a set, that’s where you stopped.

For example

Monday: (sets x reps)
Squats- 8x3
Bench- 5x6
Deadlift- 10x2.

Wednesday:
Bench- 8x3
Deadlift- 5x6
Squats- 10x2

Friday:
Deadlift-8x3
Squats- 5x6
Bench- 10x2

Then the next week, you’d start the cycle with the same workout you’d done on Friday.

I don’t recall the loading parameters for the second phase. But it was an interesting routine. I used the first phase over and over again mixing it in with HST and SuperSquats for about a year and a half and liked the results.

I prefer full body workouts to elaborate splits. But, I’m old and I’m more of a powerlifter than a bodybuilder.[/quote]

MAN that brings back some memories!!! Didn’t know we could still find that one somewhere!!![/quote]

That was a good routine. I’m thinking about merging this with Perfect Rep and futzing around with the rep ranges a bit. Call it the Pencil Neck 1-2-3 or something. :slight_smile:

I’ll be sure to tell everyone where I stole all my ideas from.

10

[quote]Christian Thibaudeau wrote:

[quote]The Pencil Neck wrote:

[quote]dijo wrote:
What is the Canadian Autoregulating Routine?
Thanks[/quote]

It’s one of Thib’s routines from, I think, before he started writing for T-Nation.

In the first phase, you squatted, benched, and deadlifted 3x per week. Each workout, you did (iirc) 1-8 sets of 3 with one exercise, 1-5 sets of 6 with another exercise, and then speed sets 10x2 with the last exercise.

Similar to the Perfect Rep scheme, you incremented the weight each workset until you couldn’t make the lift. Except, unlike the Perfect Rep, you went until you couldn’t complete all the reps, grinding or whatever. If you couldn’t grind out all the reps for a set, that’s where you stopped.

For example

Monday: (sets x reps)
Squats- 8x3
Bench- 5x6
Deadlift- 10x2.

Wednesday:
Bench- 8x3
Deadlift- 5x6
Squats- 10x2

Friday:
Deadlift-8x3
Squats- 5x6
Bench- 10x2

Then the next week, you’d start the cycle with the same workout you’d done on Friday.

I don’t recall the loading parameters for the second phase. But it was an interesting routine. I used the first phase over and over again mixing it in with HST and SuperSquats for about a year and a half and liked the results.

I prefer full body workouts to elaborate splits. But, I’m old and I’m more of a powerlifter than a bodybuilder.[/quote]

MAN that brings back some memories!!! Didn’t know we could still find that one somewhere!!![/quote]

I don’t think I’m experienced enough to give full intensity consecutively for a squat/deadlift like that :stuck_out_tongue:

Would you say replacing those movements with less taxing compound movements be okay too Thibs?

11

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