[quote]Christian Thibaudeau wrote:
[quote]Sawinwright wrote:
I bet the 5 seconds isn’t that bad, less waiting around lol![/quote]
Actually I found that 5 seconds, is enough to get a recharge… 10-15 sec. I just get out of the zone.[/quote]
I will definitely give that a try on all the next training sessions.
[quote]HawaiiTunya wrote:
[quote]Christian Thibaudeau wrote:
[quote]Sawinwright wrote:
I bet the 5 seconds isn’t that bad, less waiting around lol![/quote]
Actually I found that 5 seconds, is enough to get a recharge… 10-15 sec. I just get out of the zone.[/quote]
I will definitely give that a try on all the next training sessions.
[/quote]
Wait. So lemme get this straight - you pulled a 295 DL with no straps just today but only did 225 in competition last week?
What am I missing?
[quote]Mutsanah wrote:
[quote]HawaiiTunya wrote:
[quote]Christian Thibaudeau wrote:
[quote]Sawinwright wrote:
I bet the 5 seconds isn’t that bad, less waiting around lol![/quote]
Actually I found that 5 seconds, is enough to get a recharge… 10-15 sec. I just get out of the zone.[/quote]
I will definitely give that a try on all the next training sessions.
[/quote]
Wait. So lemme get this straight - you pulled a 295 DL with no straps just today but only did 225 in competition last week?
What am I missing?[/quote]
LOL…
You’re not missing anything. It’s more what I have discovered. It seems if I don’t do any OH Presses or Shrugs (which really stresses the injury in my neck) I have more control over my Left hand.
Now CT has me doing High Pull from Blocks and we’ll see how that makes the neck feel and how my hand works next week on Deads. I have the High Pull’s on Friday and then three full days to recover, hopefully it works out.
I noticed two weeks out from competition that I heavily struggled with the 225 (no straps) after having done OH Presses a couple days prior. So during the week of the competition, no OH Presses. 
Viola…pulled like a BOSS!
You told me a couple months to 315 HT, not a couple days. haha
[quote]lukepropst wrote:
You told me a couple months to 315 HT, not a couple days. haha
[/quote]
Hahaha… I’m impatient. LOL
It’s obvious now, having never done a competition before, I wasn’t sure what weights to go with. Because I struggled so hard the week before to hold the 225 I just figured that was a good max to shoot for. I opened with 185, than 205 and final was the 225. If I had known how well the grip was going to hold, I would have gone 205, 245, 285. Oh well, next time.
Shrugs are smong the worst exercises one can do. They actually are a very poor exercise to hit the traps; they hit the levator scapulae and splenius more. Inflamation in both of these can really give you neck problems and even headaches.
High pulls, when done properly, do not have that problem.
[quote]Christian Thibaudeau wrote:
Shrugs are smong the worst exercises one can do. They actually are a very poor exercise to hit the traps; they hit the levator scapulae and splenius more. Inflamation in both of these can really give you neck problems and even headaches.
High pulls, when done properly, do not have that problem.[/quote]
They were part of my previous programs. I’m sure others might not have a problem with them, but with a neck injury I guess I shouldn’t have been doing them. Didn’t realize they were contributing to my non-use of the left hand. Now I know.
I look forward to doing the High Pulls. Trying to study a couple of the video’s you have posted. Not sure about these. Maybe I should video and post so you can critique?
[quote]HawaiiTunya wrote:
[quote]lukepropst wrote:
You told me a couple months to 315 HT, not a couple days. haha
[/quote]
Hahaha… I’m impatient. LOL
It’s obvious now, having never done a competition before, I wasn’t sure what weights to go with. Because I struggled so hard the week before to hold the 225 I just figured that was a good max to shoot for. I opened with 185, than 205 and final was the 225. If I had known how well the grip was going to hold, I would have gone 205, 245, 285. Oh well, next time.[/quote]
In all fairness you have pulled almost 400 with straps. So the muscle strength to lift 400 is there, it’s a matter of grip. And I do believe that your neck issue actually hurt your grip strength.
BTW, I suggest doing pinch grip deadlift holds at the end of EVERY workout. I do this personally to regain my grip strength to do the full olympic lifts. I ramp up for the max weight I can hold 12 seconds, then do as many sets with that weight as possible with 30-45 sec. rest… I keep going until I last less than 9 seconds.
[quote]Christian Thibaudeau wrote:
[quote]HawaiiTunya wrote:
[quote]lukepropst wrote:
You told me a couple months to 315 HT, not a couple days. haha
[/quote]
Hahaha… I’m impatient. LOL
It’s obvious now, having never done a competition before, I wasn’t sure what weights to go with. Because I struggled so hard the week before to hold the 225 I just figured that was a good max to shoot for. I opened with 185, than 205 and final was the 225. If I had known how well the grip was going to hold, I would have gone 205, 245, 285. Oh well, next time.[/quote]
In all fairness you have pulled almost 400 with straps. So the muscle strength to lift 400 is there, it’s a matter of grip. And I do believe that your neck issue actually hurt your grip strength.
BTW, I suggest doing pinch grip deadlift holds at the end of EVERY workout. I do this personally to regain my grip strength to do the full olympic lifts. I ramp up for the max weight I can hold 12 seconds, then do as many sets with that weight as possible with 30-45 sec. rest… I keep going until I last less than 9 seconds.[/quote]
Funny you should mention the pinch grip as I was doing a few of those after to demonstrate the grip training to someone. I will add that in next week. Mahalo.
[quote]HawaiiTunya wrote:
[quote]Christian Thibaudeau wrote:
[quote]HawaiiTunya wrote:
[quote]lukepropst wrote:
You told me a couple months to 315 HT, not a couple days. haha
[/quote]
Hahaha… I’m impatient. LOL
It’s obvious now, having never done a competition before, I wasn’t sure what weights to go with. Because I struggled so hard the week before to hold the 225 I just figured that was a good max to shoot for. I opened with 185, than 205 and final was the 225. If I had known how well the grip was going to hold, I would have gone 205, 245, 285. Oh well, next time.[/quote]
In all fairness you have pulled almost 400 with straps. So the muscle strength to lift 400 is there, it’s a matter of grip. And I do believe that your neck issue actually hurt your grip strength.
BTW, I suggest doing pinch grip deadlift holds at the end of EVERY workout. I do this personally to regain my grip strength to do the full olympic lifts. I ramp up for the max weight I can hold 12 seconds, then do as many sets with that weight as possible with 30-45 sec. rest… I keep going until I last less than 9 seconds.[/quote]
Funny you should mention the pinch grip as I was doing a few of those after to demonstrate the grip training to someone. I will add that in next week. Mahalo.[/quote]
The effect is rapid. I honestly believe that grip strength is 80% neural… after all, it’s not like you gonna add a ton of muscles to your hands! So within 1 week you should have a pretty drastic improvement.
Definately stealing this tip CT!
[quote]Christian Thibaudeau wrote:
[quote]HawaiiTunya wrote:
[quote]Christian Thibaudeau wrote:
[quote]HawaiiTunya wrote:
[quote]lukepropst wrote:
You told me a couple months to 315 HT, not a couple days. haha
[/quote]
Hahaha… I’m impatient. LOL
It’s obvious now, having never done a competition before, I wasn’t sure what weights to go with. Because I struggled so hard the week before to hold the 225 I just figured that was a good max to shoot for. I opened with 185, than 205 and final was the 225. If I had known how well the grip was going to hold, I would have gone 205, 245, 285. Oh well, next time.[/quote]
In all fairness you have pulled almost 400 with straps. So the muscle strength to lift 400 is there, it’s a matter of grip. And I do believe that your neck issue actually hurt your grip strength.
BTW, I suggest doing pinch grip deadlift holds at the end of EVERY workout. I do this personally to regain my grip strength to do the full olympic lifts. I ramp up for the max weight I can hold 12 seconds, then do as many sets with that weight as possible with 30-45 sec. rest… I keep going until I last less than 9 seconds.[/quote]
Funny you should mention the pinch grip as I was doing a few of those after to demonstrate the grip training to someone. I will add that in next week. Mahalo.[/quote]
The effect is rapid. I honestly believe that grip strength is 80% neural… after all, it’s not like you gonna add a ton of muscles to your hands! So within 1 week you should have a pretty drastic improvement.[/quote]
I look forward to the next couple of weeks. Mahalo nui loa CT. I really appreciate this.
[quote]Christian Thibaudeau wrote:
Yeah, but since she is doing push/pull I wouldn’t do squat layers and I don’t like doing a lot of HDL work for powerlifting.
Something like:
DAY 1. BENCH (competition set-up, not from pins)
PLUS: 4-6 sets of triceps work
DAY 2. DEADLIFT (competition set-up)
PLUS: 4-6 sets of leg work
DAY 3. SLIGHT DECLINE BENCH FROM PINS (just above sticking point)
PLUS: 4-6 sets of overhead work
DAY 4. HIGH PULLS FROM BLOCKS
PLUS: 4-6 sets of Lats work
[/quote]
@ CT. Would it be too neurally draining to add another high pull day to this plan?
[quote]lukepropst wrote:
Definately stealing this tip CT! [/quote]
You’re always stealing his best stuff!
[quote]jormanders74 wrote:
[quote]Christian Thibaudeau wrote:
Yeah, but since she is doing push/pull I wouldn’t do squat layers and I don’t like doing a lot of HDL work for powerlifting.
Something like:
DAY 1. BENCH (competition set-up, not from pins)
PLUS: 4-6 sets of triceps work
DAY 2. DEADLIFT (competition set-up)
PLUS: 4-6 sets of leg work
DAY 3. SLIGHT DECLINE BENCH FROM PINS (just above sticking point)
PLUS: 4-6 sets of overhead work
DAY 4. HIGH PULLS FROM BLOCKS
PLUS: 4-6 sets of Lats work
[/quote]
@ CT. Would it be too neurally draining to add another high pull day to this plan?
[/quote]
It would most likely be okay. High pulls from blocks are one of those things that you seem to be able to do forever.
Keep in mind that this is a routine for a push/pull powerlifting meet. It is not what I consider the optimal way to use layers to build muscle, it is the best way to do well in a push/pull meet.
[quote]Christian Thibaudeau wrote:
[quote]jormanders74 wrote:
[quote]Christian Thibaudeau wrote:
Yeah, but since she is doing push/pull I wouldn’t do squat layers and I don’t like doing a lot of HDL work for powerlifting.
Something like:
DAY 1. BENCH (competition set-up, not from pins)
PLUS: 4-6 sets of triceps work
DAY 2. DEADLIFT (competition set-up)
PLUS: 4-6 sets of leg work
DAY 3. SLIGHT DECLINE BENCH FROM PINS (just above sticking point)
PLUS: 4-6 sets of overhead work
DAY 4. HIGH PULLS FROM BLOCKS
PLUS: 4-6 sets of Lats work
[/quote]
@ CT. Would it be too neurally draining to add another high pull day to this plan?
[/quote]
It would most likely be okay. High pulls from blocks are one of those things that you seem to be able to do forever.
Keep in mind that this is a routine for a push/pull powerlifting meet. It is not what I consider the optimal way to use layers to build muscle, it is the best way to do well in a push/pull meet.[/quote]
@CT. thanks. The program looked good to me because I wanted to take a break from doing a lot of hdl work and also I want to build some bench and deadlift strength.
Aloha CT,
Brandon asked over in the spill about the Overhead Work you have on my program today. He was wondering:
brandon76: so for the OHP, just wondering what layer is used… I would say the HDL.
brandon76: …I know for back he uses the one layer, but for bi’s he uses both layers.
brandon76: @HT: For your OHP work 4-6 sets, did CT specify if this is using the HDL layer or Max rep layer for these?
I was just going with 4-6 sets of 5-6 reps of Standing OH Presses in the Smith Machine (per demo from Meadows). This seems to be a lot less stressful on my neck but yet I feel a my shoulders get a nice workout from it.
Do you have a different method in mind?
Mahalo.
[quote]HawaiiTunya wrote:
Aloha CT,
Brandon asked over in the spill about the Overhead Work you have on my program today. He was wondering:
brandon76: so for the OHP, just wondering what layer is used… I would say the HDL.
brandon76: …I know for back he uses the one layer, but for bi’s he uses both layers.
brandon76: @HT: For your OHP work 4-6 sets, did CT specify if this is using the HDL layer or Max rep layer for these?
I was just going with 4-6 sets of 5-6 reps of Standing OH Presses in the Smith Machine (per demo from Meadows). This seems to be a lot less stressful on my neck but yet I feel a my shoulders get a nice workout from it.
Do you have a different method in mind?
Mahalo.[/quote]
Nothing complicated 4-6 sets of 5-6 reps on any overhead pressing movement is just fine. If anything, doing too much or going too hard will hurt your bench progress.
[quote]Christian Thibaudeau wrote:
[quote]HawaiiTunya wrote:
Aloha CT,
Brandon asked over in the spill about the Overhead Work you have on my program today. He was wondering:
brandon76: so for the OHP, just wondering what layer is used… I would say the HDL.
brandon76: …I know for back he uses the one layer, but for bi’s he uses both layers.
brandon76: @HT: For your OHP work 4-6 sets, did CT specify if this is using the HDL layer or Max rep layer for these?
I was just going with 4-6 sets of 5-6 reps of Standing OH Presses in the Smith Machine (per demo from Meadows). This seems to be a lot less stressful on my neck but yet I feel a my shoulders get a nice workout from it.
Do you have a different method in mind?
Mahalo.[/quote]
Nothing complicated 4-6 sets of 5-6 reps on any overhead pressing movement is just fine. If anything, doing too much or going too hard will hurt your bench progress.[/quote]
There is your answer Brandon. Now I know I was on the right track. Mahalo CT.
[quote]Christian Thibaudeau wrote:
[quote]jormanders74 wrote:
[quote]Christian Thibaudeau wrote:
Yeah, but since she is doing push/pull I wouldn’t do squat layers and I don’t like doing a lot of HDL work for powerlifting.
Something like:
DAY 1. BENCH (competition set-up, not from pins)
PLUS: 4-6 sets of triceps work
DAY 2. DEADLIFT (competition set-up)
PLUS: 4-6 sets of leg work
DAY 3. SLIGHT DECLINE BENCH FROM PINS (just above sticking point)
PLUS: 4-6 sets of overhead work
DAY 4. HIGH PULLS FROM BLOCKS
PLUS: 4-6 sets of Lats work
[/quote]
@ CT. Would it be too neurally draining to add another high pull day to this plan?
[/quote]
It would most likely be okay. High pulls from blocks are one of those things that you seem to be able to do forever.
Keep in mind that this is a routine for a push/pull powerlifting meet. It is not what I consider the optimal way to use layers to build muscle, it is the best way to do well in a push/pull meet.[/quote]
Brandon, also remember like CT was mentioning to Jormanders above, this is a routine to best serve my purpose in a push/pull power lifting meet. This is not his optimal way to use the layers for building muscle.