[quote]gorillavanilla wrote:
Just thought I’d post the same reply here because you’ll look here first:
@giterdone-Look up how to make a T-Handle on youtube. Thats how I did it. I went to Lowe’s and bought the plumbers pipe, flange, and T-fitting for around $20 and put it together very fast. IF you can fit and screw 2 pipes together you can make it. It’s so easy. I find it hard to believe that one of the best pieces of equipment I own cost me about $20 and 3 minutes of assembly but there it is.
Good work in here. Did you tear a biceps tendon in the past? I’m subscribed.[/quote]
Cool. I did see some how-to info on putting one together. That should be no problem for me. I have a few 25lb plates with the 1 inch hole. I would like to be to go up to 150lbs.
I didn’t tear a tendon but i did develop tendonitis a few years ago from going too heavy for too long on weighted chins and it’s been an issue off and on ever since. I was doing a Westside template in 2012 and the speed bench days were not a good idea for me.
I’d like to build up to 150 lbs for 50 reps within the next 6 months as my warm-up with the T-Handle swings. That should get the core screaming before I lift.
Tendon problems suck. The clim back from my right biceps tendon tear and operation has been tedious yet somewhat rewarding as progress is made.
So out of boredom and curiousity I think i’m going to try CTs layer system.
On paper, it aligns with some of the things I believe to be important. Some of it kind of makes me go WTF. We’ll see.
Deads
Ramp up to daily max
135 x 3
185 x 3
225 x 3
275 x 1
315 x 1
365 x 1
405 x 1
425 x 1
445 x 1
455 x 1
465 x 1
475 x 1
…couple more ramp sets in there than necessary
Cluster sets
90% of max, 10 seconds between reps
425 x 4
425 x 3
425 x 3
…had to not get lazy and really concentrate on tightness
High density layer
65% of daily max, 15-20 seconds between “sets”
315 x 5 x 4 x 3 x 2 x 1
3 times…holy shit 45 reps is a lot of reps
[quote]kpsnap wrote:
I always love starting new programming.
I haven’t heard of this program.[/quote]
It’s something that’s been laid in bits and pieces in the livespill. Mostly a BB program but the reported strength gains are interesting. Most of the guys doing it are probably 160lbs but there is at least one reputable already strong dude that is impressed.
The volume is a bit nuts, particularly for deads and squats. I think I’m going to need more cheeseburgers.
[quote]kpsnap wrote:
I always love starting new programming.
I haven’t heard of this program.[/quote]
It’s something that’s been laid in bits and pieces in the livespill. Mostly a BB program but the reported strength gains are interesting. Most of the guys doing it are probably 160lbs but there is at least one reputable already strong dude that is impressed.
The volume is a bit nuts, particularly for deads and squats. I think I’m going to need more cheeseburgers.
Is there a compilation of percentages and lifts chart? The program looks like an intense, heavy conditioning routine. What kind of strength gains have been made. I’m interested for something new in the future.
[quote]gorillavanilla wrote:
Is there a compilation of percentages and lifts chart? The program looks like an intense, heavy conditioning routine. What kind of strength gains have been made. I’m interested for something new in the future.[/quote]
I haven’t seen a good summary. It’s been an ongoing discussion in the Livespill that I just noticed a couple of days ago. Largely a mass builder but there was a claim of bench going from 315 x 1 to 315 x 9 in 6-8 weeks plus some other strength gains. I’d like to add a solid 10lbs and get cleanly over 200.
In general,
movements are front squat, back squat, trap bar or DLs; snatch grip high pulls; low incline / low decline bench; overhead press and I believe dead stop BB rows and power cleans are an option
5 days a week
one movement per day
organize the movements for recovery…something like 2 lower and 3 upper
generally all are done from deadstop or pins
Max - ramp to a clean 1RM (not a true max grinder) in the particular movement for the day
Clusters - take 90% of that and do 3 sets with max clean reps on each set. Do a rep, rest 10 seconds, do a rep etc.
Heavy Density - take 65-80% of max and do either 5-4-3-2-1 resting 15 seconds between each x 3 sets OR 8 x 3 (more like speed work)
optional Max Pump layer with peak holds but it is not necessary and I likely won’t be doing it.
With the strength / hypertrophy coming from each “layer”, I would say that the max gets the nervous system going, the clusters are likely where most of the strength comes from and the density work is where a most of the muscle is built.
There are “beginner” versions where you go to a 3-5 RM max and work with that.
I don’t know if was productive but if DOMS equals progress then I’m way ahead. I added it up and the total weight lifted was about 21000lbs. Seems like a lot. Hope it works.
Intensity is high and it looks like you’re getting in solid numbers especially on the total weight lifted. I’m intrigued and looking forward to seeing the results.
[quote]gorillavanilla wrote:
Intensity is high and it looks like you’re getting in solid numbers especially on the total weight lifted. I’m intrigued and looking forward to seeing the results.[/quote]
Regarding intensity, there are a lot more reps at 90%+ than I would have done before. I know how 5/3/1, Westside and a bastardized 5/3/1 version have worked for me in the past so I’m guessing I’ll be able to compare this approach after 6 weeks or so. It’s not strictly a powerlifting template but strong is strong regardless.
That programme has a shit load of volume. I guess you either adapt or die!
Does it not worry you that with all that volume you haven’t time to do any of the important assistance stuff.
I found in the past when I narrowed things down too much to just the big 4 that certain bits would get missed and as a result I’d end up injured. Just sayin’
[quote]FarmerBrett wrote:
That programme has a shit load of volume. I guess you either adapt or die!
Does it not worry you that with all that volume you haven’t time to do any of the important assistance stuff.
I found in the past when I narrowed things down too much to just the big 4 that certain bits would get missed and as a result I’d end up injured. Just sayin’
I’m interested to see how it works out for you.
[/quote]
It DOES have a shit load of volume. So far I don’t find it to be a problem with upper work. Working from pins certainly helps. The lower work I’ll need to monitor. Last DL day I did 16 reps at 90% (or higher). Plus another 50 reps at 65%. Kind of a lot. I could only do deads from the floor like that once every 2-3 weeks or so.
For lower, I’ll likely rotate in DL, squat, front squat from pins and trap bar deads.
For upper, I’m doing low incline bench, low decline bench, flat bench, OHP, clean grip high pulls.
Run it for 6-8 weeks and see if it works.
The only assistance might be some rowing for lats, maybe biceps, maybe band GMs, maybe leg curls. Just need to see how it goes.
I love the high pulls and hang cleans, unfortunately after a few weeks of doing them my wrists and forearms get fucked. Id love to introduce them again.