CT,
Your layer system has delivered the most radical changes in my physique in the 20yrs I’ve been lifting. I have never had so many people in my work and social life comment how different I look. Pure awesome! Thanks!!
I just completed a 4 week block of the Olympic Lift/Complexes protocol that you outlined this summer, to increase my strength capacity and overall “fitness level.”
I am now starting a hypertrophy Block. For The SGHP days, I recall that you found HDL for the SGHP was not as effective as it is for the “slow” lifts - I think you said that lifts started to go down after 4 weeks (mine did after my first block of layers with HDL for SGHP).
So for a Block of hypertrophy, with primary emphasis on upper back hypertrophy, what would you recommend for HDL? Has something like this been tried with your athletes?
I did this exact workout last night, using a Setup for CSR with just a bar and a “doubled” jumpstretch average band, if that makes sense. The effort to hold the bar against the chest for each rep put tremendous tension on my rear delts and lats along with my traps and all the scapular muscles.
I’ve seen more recommendations for low-pulls for 3, but I feel low pulls in my glutes and hams more than my upper back. I guess the main question is have I stayed with the intent of the layers, or have I strayed too far, and just added a lat exercise after two layers of SGHP?
a) use 80%, perform as many total reps as you can in 5 minutes
b) use 80% get 40 total reps in as little time as possible
c) 90% get 10 total reps in as little time as possible; 80% get 20 total reps in as little time as possible; 70% get 30 total reps in as little time as possible
Am I correct in assuming in an actual work you don’t “calculate” the actual percentage or # of reps? Aside from the time limit approach, the others are more about “doing heavy work” at low reps, as fast as possible, keeping pace up and in the zone?
That’s how I’ve been doing it with lifts but wonder if these exact numbers may help tracking volume…
[quote]-Sigil- wrote:
Am I correct in assuming in an actual work you don’t “calculate” the actual percentage or # of reps? Aside from the time limit approach, the others are more about “doing heavy work” at low reps, as fast as possible, keeping pace up and in the zone?
That’s how I’ve been doing it with lifts but wonder if these exact numbers may help tracking volume…[/quote]
Well, if you use the layer approach, which has you ramp up daily then it’s easy to calculate 80% in which case it should be 80%. And yes, I do keep count of the reps since the goal is to improve over time.
[quote]Christian Thibaudeau wrote:
Density work for SGHP:
Here are 3 options:
a) use 80%, perform as many total reps as you can in 5 minutes
b) use 80% get 40 total reps in as little time as possible
c) 90% get 10 total reps in as little time as possible; 80% get 20 total reps in as little time as possible; 70% get 30 total reps in as little time as possible
These are in order of difficulty[/quote]
I’ve been going through your posts about carries and have noticed that these are higher volume/shorter time recommendations that you posted before. Are you playing around with some form of progression, or did you decide it was too easy?
Or does it not really matter that much as long as one uses reasonable total reps / time and progresses within that?
[quote]Christian Thibaudeau wrote:
Density work for SGHP:
Here are 3 options:
a) use 80%, perform as many total reps as you can in 5 minutes
b) use 80% get 40 total reps in as little time as possible
c) 90% get 10 total reps in as little time as possible; 80% get 20 total reps in as little time as possible; 70% get 30 total reps in as little time as possible
These are in order of difficulty[/quote]
I’ve been going through your posts about carries and have noticed that these are higher volume/shorter time recommendations that you posted before. Are you playing around with some form of progression, or did you decide it was too easy?
Or does it not really matter that much as long as one uses reasonable total reps / time and progresses within that?[/quote]
[quote]Christian Thibaudeau wrote:
Density work for SGHP:
Here are 3 options:
a) use 80%, perform as many total reps as you can in 5 minutes
b) use 80% get 40 total reps in as little time as possible
c) 90% get 10 total reps in as little time as possible; 80% get 20 total reps in as little time as possible; 70% get 30 total reps in as little time as possible
These are in order of difficulty[/quote]
I’ve been going through your posts about carries and have noticed that these are higher volume/shorter time recommendations that you posted before. Are you playing around with some form of progression, or did you decide it was too easy?
Or does it not really matter that much as long as one uses reasonable total reps / time and progresses within that?[/quote]
Are you asking about carries or density work?
[/quote]
Density work, sorry. Working until 4am is not very good for my writing
My current form of density work is much more effective. It allows for a greater volume of work at a higher load to be performed. So the result is building more resiliency and more muscle mass
