Hello CT,
During the last few days and I have a few questions.
What is tilt bench press (incline and decline)? I couldn’t find any explanation here on these exercise. Edit: I guess it’s a slight angled bench press. Am I correct?
What do you think of the following template?
OHP day:1st-4th layers, pullups and chins between OHP sets, a light giant set of face pulls, bicep curl and tricep extension.
Squat day: 1st-4th layers, 4-5 set of GHRs and some ab work.
Tilt Incline Bench: 1-4th, DB rows between sets. Some light giant set of face pulls, bicep curl and tricep extension.
SGHP: 1-3d layers, deficit snatch deadlift 4X4-6 and maybe some ab work. Maybe the 3d layer is too much with the deadlifting.
Rest day and repeat.
[quote]Regev19978 wrote:
Hello CT,
During the last few days and I have a few questions.
What is tilt bench press (incline and decline)? I couldn’t find any explanation here on these exercise. Edit: I guess it’s a slight angled bench press. Am I correct? [/quote]
Correct, it’s a bench press with either a very slight incline or every slight decline… as little as elevating one of the end of the bench with a 25lbs plate.
[quote]Regev19978 wrote:
2. What do you think of the following template?
OHP day:1st-4th layers, pullups and chins between OHP sets, a light giant set of face pulls, bicep curl and tricep extension.
Squat day: 1st-4th layers, 4-5 set of GHRs and some ab work.
Tilt Incline Bench: 1-4th, DB rows between sets. Some light giant set of face pulls, bicep curl and tricep extension.
SGHP: 1-3d layers, deficit snatch deadlift 4X4-6 and maybe some ab work. Maybe the 3d layer is too much with the deadlifting.
Rest day and repeat.
Thanks in advance.
Reg. [/quote]
I wouldn’t do pull-ups and chins/rows between every set. Even though they are antagonist patterns to the main lift it still creates fatigue and the pump could hinder the performance of the main lift. Do not forget that the goal is maximum performance in the main lift, anything that detracts from that should be avoided. You can do “in-between” backs sets, but not after every set.
Do you have a problem with pullups or back work as part of an extend warmup or will that take too much out of you. I like doing band pull aparts between sets as well, but dont go anywhere close to failure.
[quote]lotsi81 wrote:
Do you have a problem with pullups or back work as part of an extend warmup or will that take too much out of you. I like doing band pull aparts between sets as well, but dont go anywhere close to failure.[/quote]
I like non-failure pull aparts between sets too. I often have bodybuilders/figure girls starting every workout with 30 total pull-ups or chin-ups done in non-failure sets, they do this daily when back development is their main issue.
[quote]lotsi81 wrote:
Do you have a problem with pullups or back work as part of an extend warmup or will that take too much out of you. I like doing band pull aparts between sets as well, but dont go anywhere close to failure.[/quote]
I like non-failure pull aparts between sets too. I often have bodybuilders/figure girls starting every workout with 30 total pull-ups or chin-ups done in non-failure sets, they do this daily when back development is their main issue.[/quote]
That’s what I’m doing, 30-50 reps of pullup before OHP which I decided to stick to push press and pull-apart or some kind of row before bench.
Eventually I sticked to a recommended set up of yours of SGHP, OHP/Bench, Squat, Bench/OHP, SGHP, OHP/Bench, rest. A week in and I’m really enjoying, the only problem is that during the SGHP it’s smooth near the collars so I loose my grip really fast even with hook grip and straps just slides in. Any tips?
I meant that the bar is smooth near the collars so the bar rolls out even with hook grip and when using straps the straps just slides in.
By the way, What’s your opinion on doing the high pulls from hang? Today was really crowded so benches as blocks was unavailable and setting up those yoga stairs would be too much trouble so I just did it from hang and it felt awesome besides the grip fact.
Hello CT, do you have a few minutes to revisit the layers approach. I’ve logged your pointers from all the threads. When you do the full periodized strength/hypertrophy layers (back and forth) you literally get 6 months of training. Really, forever since you can always switch the HDL methods and key lift variations.
So do you think this is something one can stick with “long-term”. Any caveats or things to look out for? A cluster/rest-pause style isn’t something you normally hear done to perpetuity but if it works, it works…
Goal of course being more size, density “cuts”, just overall muscular. Thank you.