[quote]Mutsanah wrote:
[quote]barbedwired wrote:
One question. Why diff. Tats on left arm in comparison pics…[/quote]
Not different - 2nd shot is taken in mirror, image flipped. Look at the right side in mirror, same tatt.[/quote]
Exactly.
HT, your motivation inspires respect as well as your progress
I would like you to reach your goals, you work hard for this
[quote]SWAT06 wrote:
HT, your motivation inspires respect as well as your progress
I would like you to reach your goals, you work hard for this[/quote]
Aloha SWAT,
Mahalo (thank you) for your wonderful post.
Aloha CT,
Just checking in. SG High Pulls today went up to 115lbs…so in 5 weeks it’s up 25lbs. Gotta love it.
A hui ho.
[quote]HawaiiTunya wrote:
Aloha CT,
Just checking in. SG High Pulls today went up to 115lbs…so in 5 weeks it’s up 25lbs. Gotta love it.
A hui ho.[/quote]
Excellent news! It’s not an easy movement to grasp so strength gains in that lift are often almost wroth double!
Aloha CT,
I am just under eight weeks out from my next competition. Is there anything I should change in the training schedule you currently have me on?
[quote]HawaiiTunya wrote:
Aloha CT,
Just checking in. SG High Pulls today went up to 115lbs…so in 5 weeks it’s up 25lbs. Gotta love it.
A hui ho.[/quote]
Aloha ht ,
good news and good job ;-))
[quote]HawaiiTunya wrote:
Aloha CT,
I am just under eight weeks out from my next competition. Is there anything I should change in the training schedule you currently have me on?[/quote]
-
Any current aches and pains?
-
What are you currently lifting?
[quote]Christian Thibaudeau wrote:
[quote]HawaiiTunya wrote:
Aloha CT,
I am just under eight weeks out from my next competition. Is there anything I should change in the training schedule you currently have me on?[/quote]
-
Any current aches and pains?
-
What are you currently lifting?[/quote]
Good morning CT.
No current aches or pains.
Currently lifting:
Deadlifts: 335
Bench: 160
Slight Decline Bench: 170
SG High Pulls: 130
DAY 1
- Competition-style bench press ramp to 1RM
- Bench press from pins just above sticking point, start at 70% of no.1 and ramp to 1RM
- Bench press lockout (from pins, last 2-3"), start at 70% of no.2 and ramp to 1RM
- Speed bench 6 x 3 with 50% of no.1
DAY 2
- Competition-style deadlift ramp to 1RM
- Deadlift from pins just below knees, start at 70% of no.1 and ramp to 1RM
- Deadlift from pins above knees, start at 70% of no.2 and ramp to 1RM
- Speed squat, 50% of max squat 6 sets of 2 reps
- Prowler heavy pushes (as heavy as possible for 20 yards) 6 sets of 20 yards
DAY 3
- Snatch-grip high pulls ramp to 1RM
- Snatch-grip low pulls, start at 70% of no.1 and ramp to 1RM
- Clean-grip low pulls, start at 70% of no.2 and ramp to 1RM
- Romanian deadlift 3 x 6-8 reps
DAY 4
- Competition-style bench press ramp to 3RM
- Competition-style bench press 8 x 3 @ 90% of no.1
- Close-grip bench from pins (just above sticking point) 4 sets of 3 with 80% of no.1
- DB shoulder press 4-5 sets of 6-8 reps
DAY 5
- Competition-style deadlift ramp to 3RN
- Competition-style deadlift 6 sets of 3 with 90% of no.1
- Back squats 4-5 sets of 6-8 reps
- Prowler sprints (moderate weight, maximum speed over 30m) 6 sets
DAY 6
- Snatch-grip high pulls ramp to 3RM
- Snatch-grip high pulls, 6 sets of 3 reps with 90% of no.1
- RDL 4-5 sets of 8-10 reps
DAY 7
- Slight decline bench (not from pins) ramp to 6RM
- Slight decline bench (not from pins) 4 sets of 6 with 90% of no.1
- Slight decline close-grip bench (not from pins) 4 sets of 6 with 80% of no.1
- Rope triceps extension 4-5 x 8-10
DAY 8
- Deadlift standing on a 2" block ramp to 6RM
- Deadlift standing on a 2" block 4 sets of 6 with 90% of 6RM
- Back squat 3 sets of 10-12
- Prowler for distance (moderate weight and speed) max distance in 10 minutes
DAY 9
- Snatch-grip high pulls ramp to 6RM
2, Snach-grip high pulls 4 sets of 6 with 90% of no.1
DAY 10
Meet simulation
DO THAT CYCLE 3 TIMES, REST 1 DAY AFTER DAY 6 AND DAY 10
Got it. I will start this on Sunday. MAHALO!
[quote]Christian Thibaudeau wrote:
DAY 1
- Competition-style bench press ramp to 1RM
- Bench press from pins just above sticking point, start at 70% of no.1 and ramp to 1RM
- Bench press lockout (from pins, last 2-3"), start at 70% of no.2 and ramp to 1RM
- Speed bench 6 x 3 with 50% of no.1
DAY 2
- Competition-style deadlift ramp to 1RM
- Deadlift from pins just below knees, start at 70% of no.1 and ramp to 1RM
- Deadlift from pins above knees, start at 70% of no.2 and ramp to 1RM
- Speed squat, 50% of max squat 6 sets of 2 reps
- Prowler heavy pushes (as heavy as possible for 20 yards) 6 sets of 20 yards
DAY 3
- Snatch-grip high pulls ramp to 1RM
- Snatch-grip low pulls, start at 70% of no.1 and ramp to 1RM
- Clean-grip low pulls, start at 70% of no.2 and ramp to 1RM
- Romanian deadlift 3 x 6-8 reps
DAY 4
- Competition-style bench press ramp to 3RM
- Competition-style bench press 8 x 3 @ 90% of no.1
- Close-grip bench from pins (just above sticking point) 4 sets of 3 with 80% of no.1
- DB shoulder press 4-5 sets of 6-8 reps
DAY 5
- Competition-style deadlift ramp to 3RN
- Competition-style deadlift 6 sets of 3 with 90% of no.1
- Back squats 4-5 sets of 6-8 reps
- Prowler sprints (moderate weight, maximum speed over 30m) 6 sets
DAY 6
- Snatch-grip high pulls ramp to 3RM
- Snatch-grip high pulls, 6 sets of 3 reps with 90% of no.1
- RDL 4-5 sets of 8-10 reps
DAY 7
- Slight decline bench (not from pins) ramp to 6RM
- Slight decline bench (not from pins) 4 sets of 6 with 90% of no.1
- Slight decline close-grip bench (not from pins) 4 sets of 6 with 80% of no.1
- Rope triceps extension 4-5 x 8-10
DAY 8
- Deadlift standing on a 2" block ramp to 6RM
- Deadlift standing on a 2" block 4 sets of 6 with 90% of 6RM
- Back squat 3 sets of 10-12
- Prowler for distance (moderate weight and speed) max distance in 10 minutes
DAY 9
- Snatch-grip high pulls ramp to 6RM
2, Snach-grip high pulls 4 sets of 6 with 90% of no.1
DAY 10
Meet simulation
DO THAT CYCLE 3 TIMES, REST 1 DAY AFTER DAY 6 AND DAY 10
[/quote]
After reading through this…
… this looks MEAN. Love it!
@CT:
This program looks like the ultimate current evolution of your training philosophy specified for powerlifting.
I’m tempted to give it a go myself.
Thank you for taking the time to put this out there for us.
Cheers,
M
[quote]Christian Thibaudeau wrote:
DAY 10
Meet simulation
[/quote]
Aloha CT
After studying the info I have only one question… Meet simulation. Can you please explain this.
Mahalo.
[quote]HawaiiTunya wrote:
[quote]Christian Thibaudeau wrote:
DAY 10
Meet simulation
[/quote]
Aloha CT
After studying the info I have only one question… Meet simulation. Can you please explain this.
Mahalo.[/quote]
Well, you train as if you were doing a meet… you do all of the competition lifts you will do (I do not remember if it is push (bench)/pull (dead) or the 3 lifts). If it is a push pull, you warm-up on the bench the same way as you will during a competition then have 3 attempts; then warm-up on the deadlift as you would for a competition and you have 3 attempts.
If you also squat it’s the same principle and the order is squat - bench - deadlift
[quote]Christian Thibaudeau wrote:
[quote]HawaiiTunya wrote:
[quote]Christian Thibaudeau wrote:
DAY 10
Meet simulation
[/quote]
Aloha CT
After studying the info I have only one question… Meet simulation. Can you please explain this.
Mahalo.[/quote]
Well, you train as if you were doing a meet… you do all of the competition lifts you will do (I do not remember if it is push (bench)/pull (dead) or the 3 lifts). If it is a push pull, you warm-up on the bench the same way as you will during a competition then have 3 attempts; then warm-up on the deadlift as you would for a competition and you have 3 attempts.
If you also squat it’s the same principle and the order is squat - bench - deadlift[/quote]
Okay…got it. LOL.
Just doing Bench and Deads.
[quote]HawaiiTunya wrote:
[quote]Christian Thibaudeau wrote:
DAY 1
- Competition-style bench press ramp to 1RM
- Bench press from pins just above sticking point, start at 70% of no.1 and ramp to 1RM
- Bench press lockout (from pins, last 2-3"), start at 70% of no.2 and ramp to 1RM
- Speed bench 6 x 3 with 50% of no.1
DAY 2
- Competition-style deadlift ramp to 1RM
- Deadlift from pins just below knees, start at 70% of no.1 and ramp to 1RM
- Deadlift from pins above knees, start at 70% of no.2 and ramp to 1RM
- Speed squat, 50% of max squat 6 sets of 2 reps
- Prowler heavy pushes (as heavy as possible for 20 yards) 6 sets of 20 yards
DAY 3
- Snatch-grip high pulls ramp to 1RM
- Snatch-grip low pulls, start at 70% of no.1 and ramp to 1RM
- Clean-grip low pulls, start at 70% of no.2 and ramp to 1RM
- Romanian deadlift 3 x 6-8 reps
DAY 4
- Competition-style bench press ramp to 3RM
- Competition-style bench press 8 x 3 @ 90% of no.1
- Close-grip bench from pins (just above sticking point) 4 sets of 3 with 80% of no.1
- DB shoulder press 4-5 sets of 6-8 reps
DAY 5
- Competition-style deadlift ramp to 3RN
- Competition-style deadlift 6 sets of 3 with 90% of no.1
- Back squats 4-5 sets of 6-8 reps
- Prowler sprints (moderate weight, maximum speed over 30m) 6 sets
DAY 6
- Snatch-grip high pulls ramp to 3RM
- Snatch-grip high pulls, 6 sets of 3 reps with 90% of no.1
- RDL 4-5 sets of 8-10 reps
DAY 7
- Slight decline bench (not from pins) ramp to 6RM
- Slight decline bench (not from pins) 4 sets of 6 with 90% of no.1
- Slight decline close-grip bench (not from pins) 4 sets of 6 with 80% of no.1
- Rope triceps extension 4-5 x 8-10
DAY 8
- Deadlift standing on a 2" block ramp to 6RM
- Deadlift standing on a 2" block 4 sets of 6 with 90% of 6RM
- Back squat 3 sets of 10-12
- Prowler for distance (moderate weight and speed) max distance in 10 minutes
DAY 9
- Snatch-grip high pulls ramp to 6RM
2, Snach-grip high pulls 4 sets of 6 with 90% of no.1
DAY 10
Meet simulation
DO THAT CYCLE 3 TIMES, REST 1 DAY AFTER DAY 6 AND DAY 10
[/quote]
After reading through this…
… this looks MEAN. Love it! [/quote]
Ya HT you’ve got your work cut out for ya my dear haha.But we wouldn’t have it any other way,good stuff.
[quote]jppage wrote:
[quote]HawaiiTunya wrote:
[quote]Christian Thibaudeau wrote:
DAY 1
- Competition-style bench press ramp to 1RM
- Bench press from pins just above sticking point, start at 70% of no.1 and ramp to 1RM
- Bench press lockout (from pins, last 2-3"), start at 70% of no.2 and ramp to 1RM
- Speed bench 6 x 3 with 50% of no.1
DAY 2
- Competition-style deadlift ramp to 1RM
- Deadlift from pins just below knees, start at 70% of no.1 and ramp to 1RM
- Deadlift from pins above knees, start at 70% of no.2 and ramp to 1RM
- Speed squat, 50% of max squat 6 sets of 2 reps
- Prowler heavy pushes (as heavy as possible for 20 yards) 6 sets of 20 yards
DAY 3
- Snatch-grip high pulls ramp to 1RM
- Snatch-grip low pulls, start at 70% of no.1 and ramp to 1RM
- Clean-grip low pulls, start at 70% of no.2 and ramp to 1RM
- Romanian deadlift 3 x 6-8 reps
DAY 4
- Competition-style bench press ramp to 3RM
- Competition-style bench press 8 x 3 @ 90% of no.1
- Close-grip bench from pins (just above sticking point) 4 sets of 3 with 80% of no.1
- DB shoulder press 4-5 sets of 6-8 reps
DAY 5
- Competition-style deadlift ramp to 3RN
- Competition-style deadlift 6 sets of 3 with 90% of no.1
- Back squats 4-5 sets of 6-8 reps
- Prowler sprints (moderate weight, maximum speed over 30m) 6 sets
DAY 6
- Snatch-grip high pulls ramp to 3RM
- Snatch-grip high pulls, 6 sets of 3 reps with 90% of no.1
- RDL 4-5 sets of 8-10 reps
DAY 7
- Slight decline bench (not from pins) ramp to 6RM
- Slight decline bench (not from pins) 4 sets of 6 with 90% of no.1
- Slight decline close-grip bench (not from pins) 4 sets of 6 with 80% of no.1
- Rope triceps extension 4-5 x 8-10
DAY 8
- Deadlift standing on a 2" block ramp to 6RM
- Deadlift standing on a 2" block 4 sets of 6 with 90% of 6RM
- Back squat 3 sets of 10-12
- Prowler for distance (moderate weight and speed) max distance in 10 minutes
DAY 9
- Snatch-grip high pulls ramp to 6RM
2, Snach-grip high pulls 4 sets of 6 with 90% of no.1
DAY 10
Meet simulation
DO THAT CYCLE 3 TIMES, REST 1 DAY AFTER DAY 6 AND DAY 10
[/quote]
After reading through this…
… this looks MEAN. Love it! [/quote]
Ya HT you’ve got your work cut out for ya my dear haha.But we wouldn’t have it any other way,good stuff.[/quote]
JP, funny that you should mention the work…
My business partner, who is very supportive and has been doing the Powerlifting Layering from CT’s first part, told me yesterday after reading through this…you’re on your own. LOL.
I told him fine, but he’ll have to pick up the slack in the gym if I can’t keep up with my duties as well. LOL.
Yes, looks intense and you’re right, I wouldn’t have it any other way. Looking forward to the challenge.
I say BRING IT!
SATURDAY, MAY 11, 2013
Today marks 8 weeks out from competition, Sunday, July 7th - which is also my 47th Birthday. Great things will happen this day.
The past 8 weeks I have been following CT’s Layering System and the program he designed for my Power Lifting. Thought I would give a summary of how things have progressed.
Here are the numbers for each exercise he had me performing - based on a 1RM.
Bench Press - Competition Set-Up:
Start: 140lbs
Current: 160lbs
Deadlift - Competition Set-Up (Raw, no straps, no suit)
Start: 225lbs
Current: 335lbs
Slight Decline Bench:
Start: 150lbs
Current: 175LBS
Snatch Grip High Pulls
Start: 90lbs
Current: 130lbs
I feel those are some major lift gains and I am very happy with how I am progressing.
I am currently following Shuggart’s modified V-Diet regiment that was mentioned in the spill. My daily intake includes:
6 doses (12 scoops) of MAG-10
1-3 FINiBAR’s
2 doses of Indigo
2 doses of Se7en
1 dose (2 scoops) of Anaconda (training days only)
1 solid meal
Though the scale doesn’t seem to be changing, I am noticing a difference in my upper abs, my neck, face and my overall strength. I will do some updated measurements and pictures tomorrow as I go into my next phase of competition prep. I have mapped out my next 36 days of training according to the new program CT has given me.
Great things have already happened, but watch out as I am taking it to the next level.
Mahalo to all the Coaches, everyone at T-Nation/Biotest and especially Tim Patterson for making all of this possible. Let’s GET SHIT DONE!
[quote]Christian Thibaudeau wrote:
DAY 1
- Competition-style bench press ramp to 1RM
- Bench press from pins just above sticking point, start at 70% of no.1 and ramp to 1RM
- Bench press lockout (from pins, last 2-3"), start at 70% of no.2 and ramp to 1RM
- Speed bench 6 x 3 with 50% of no.1
[/quote]
@CT:
So today for Bench pattern I did the above WO.
On my ramp up to full ROM 1RM, I end up doing a small wave because for me in flat bench, I get much better activated doing this.
Through trial and error, I have discovered that if I work up to a 90ish % 1RM then back off, 3 reps with 90-92% of that weight, add 15lbs 2 reps, then 3 singles adding to 1RM. I usually get 10% more on top of my first 1RM.
So, it went like this:
I found my sticking point at about 4" from chest, so press from pins started there and I worked up to 5lbs more than my top 1RM full ROM.
Then on the lockout I got 121% of my full ROM 1RM.
The speed reps with 50% 1RM were harder than it would seem.
All in all quite a WO!
Are these %'s about right?
For pin press at sticking point - 102% of 1RM
For lockout - 121% of 1RM
Thanks!
M