Yes thank you. Really trying to get comfortable with front squats these days, high potential exercise for sure.
Oddly enough I found snatch grip high pull more natural than front squats, still getting choked out (using straps) and light headed though my body cues should be right (straps wide, pull inward, chest up squat down vs. sit back, bend at knee rather than hip hinge). I think the bar sits too high up (close to throat) and holding up with arms/shoulder girdle instead of letting weight “sink” into deltoids…if that even makes sense. Just need more practice.
Reread your look like a bodybuilder/perform like an athlete and think time to revisit (updated some language including high pulls). So caught up with layers and built for bad, just loved the training experience and doing all the big lifts in one workout, respectively.
Also interesting here to see you say it’s all about upper body pressing (train upper body pressing 3x a week, as practice lifts 2-3x a week at end of other workout).
I’ve started each workout with handstand and handstand pushups (done explosively, quality contraction/reps) and shoulders/upper body feel incredible. Also helps with pump/size gains too.
Then you talk about excessive lat/bi training and how nothing overtaxes CNS than lats. Not sure if that’s still your belief now, but been doing lever/ring work at every workout as well.
My lats originally blew up from front levers, less so now even though have gotten better at front levers (can hold a full lay for 1-3 seconds).
The ecentric thing is interesting to, basically fast (but controlled) eccentrics > accentuated eccentrics. However, in context of clusters (Layers), heavy 3 rep work with a slow negative and pause or off pins produced superb gains.
This style of training seems great to “sensitize” me back to explosive/heavy lifts. I think lack of rest pause, gridning clusters, and generally being conservative with “max training weight” instead of actual 3RM and being explosive will be therapeutic…
And just wanted to make sure I understand, the zones 1-3 alternate daily rather than by RPE on that day right? So even if feel great on a certain day, if it’s zone 1 do that instead of zone 3 (and vice versa).
And all straight sets? So for zone 2 days, after ramping to a MTW - 20 lbs for a lift, do 6x3 straight sets for each of the big lifts?
And no back off sets (so end with a 3 rep set, max force, feeling good) and can do pullups/bi’s/rear delts in between pressing sets?
The straps often make It hard to control the bar properly. Better than he cross-arm grip but you should really move to a clean front rack grip for front squat as soon as possible. And your shoulders should be externally rotated, not internally (wrists wider than elbows).
What is the difference between a medicine ball chest throw against a wall and a mb push press throw against a wall? A backward throw against a wall? These are with a ball that bounces or one that feels like it is full of sand? And no rest between the exercises I guess, after week one a little rest between the complexes? Sorry for all the questions, I don’t really have mb experience.
Thanks for front squat cue. Tried today honestly very difficult, hard to not feel like finger is holding weight (and breaking fingers/elbow). Had to resort back to straps.
Did first look like a bodybuilder/perform like athlete workout today and it was refreshing to focus on explosiveness, form.
Honestly love this style of training because I get to do all my favorite moves every workout, daily (explosive pressing, paired with ring holds/pull stuff, front squat practice on day 1, then SGHP and deadlifts day 2)
I took longer than usual during lockout and paused a bit, seems to help a lot with rep performance (esp. during 3 reps).
I hope this will produce good aesthetic gains (through frequency) on top of solidfying form and general training enjoyment.
My only concern was that by the time i got to bench after push press, i didn’t feel as powerful (and the pump was gone), which could be too much rest time or just getting back into this style of training again.
I like to feel perpetually more “activated” during the sets of 3’s and today some sets felt really stale (not grinding, but shook a little bit and didn’t get that “pump” feeling) warranted or not…
well would it make any difference if u did bench prior to the other push exercises? because thats what I usually do… I often start with squats followed by bench and the other push exercises
at this point I can’t say that much about initial gains since I’m only in week 2 but what I do say is that I feel pretty good. Measured resting heart rate almost every day because right before I started this program I felt kinda overtaxed/overtrained, was sleepy through the entire day etc… so heart rate is lower than during my 8weeks of “Layer” (which gave me some pretty stunning gains both in size and strength)
Week 2 also feels a lot better compared to week 1 regarding explosiveness and time I need for rest between sets. So I guess I did get stronger.
But I’m gonna talk about that as soon as I get to test my lifts in week 5.
One thing’s for certain: there hasn’t been any CT programm yet that hasn’t resulted in gains. so get to work bro!
I’m about to finish the 915 program and since I enjoy doing high pulls and muscle snatches I’d like to start this program afterwards. Will it be a good timing or should I do a different routine first (you do say that after 915 one should consider a bodybuilding program)? Thanks in advance!
The best for strength and size for ME - was Indigo HFSW programs. They gave me the best strength gains and the best size gains I have had. My diet was on the spot though, also with workout nutrition. That’s not always the case, so apples and oranges. Otherwise a slightly bastardised version of Look like a bodybuilder… kept me growing for a long period of time (again, diet, diet, diet).
The thing is though, it is NOT absolutes. Are Layers effective? HELL YES. Especially if you do them after a period of lower volume/lower stressful training. If you do a Layer period after another Layer period? Then HELL NO.
You gotta figure out what fits in to the bigger picture. What has your training been like so far, how would you like it in 3-5-12 months from now. How is your life otherwise? Very stressful? Not stressful at all? Are you working manual labor or office? Do you have small kids that keep you up all night. Do you have to burn midnight oil to get in high frequency? Do you have a training partner? etc. Is your diet spot on? Because some of the more demanding programs are just that. Demanding, and the demand is to have your diet spot on.
Just some thoughts. But best results for me were from the programs that are:
not too neurally draining (and you actually adhering to the principles of NOT grinding), which in turn makes you able to stick with it for a long period of time seeing your strength increase continually,
Since u’ve written that blitz-workouts seemed to be best for abs, I stopped doing work for abs on a daily basis for 6 weeks and I’m now ready to do some serious work in the following two weeks.
you also said, when doing it blitz-style you train em daily, right?
could you describe a typical CT abs “workout” especially when doing one of these low intensity high frequency programs like this right here.
as always thank you and greets from the good ol Germany
Hey Coach, I’m in week 3 and love the program. After two weeks I look leaner and feel more explosive. Thanks for the program and taking the time to answer our questions.
On the 1st rep of the 6th set(Zone 2) of SGDL’s today I felt my hamstring pop. The bar was about knee high when it happened. I finished the rep then terminated the set and went home. It felt similar to someone snapping a rubber band on the back of my leg. There’s some discomfort but no glaring pain. It doesn’t affect my gait when I walk but I can feel the injury.
Should I stop the program completely until this heals? I had a similar injury two years ago while sprinting. I was doing 5/3/1 at the time and continued on but didn’t deadlift for two weeks. I’m kind of stubborn and know that without your advice I’ll probably try to finish the program without taking a break.
I appreciate and will follow anything you suggest. Thanks Coach.
Hi Christian, you said the program can be modified for Powerlifting but that we should change the exercise in a smart way to don’t overtax ourselves.
I’m a bit lost here, because I want to do the program with the big 3 Powerlifting exercises, what would be the smartest way to do it? The proper exercise selection and order… I know there are lot os possibilities but I need your explanation before starting it. Thank you so much
I started your new High Performance Mass training program recently. I am having difficulty with the Muscle Snatch. It is starting to feel better after 2 weeks, however the lift still feels mildly awkward for me. Watching the videos from T-Nation and YouTube, I believe I am not pulling the bar close enough to my body on its way up. Is there any tips or cues you can give me to help me out? Thank you for your time and knowledge.
