[quote]Lonnie123 wrote:
Currently heading into the final week of the 12 week phase, then I’ll take a Deload as outlined by CT (ramp to 3RM, 3 clusters, no HDL) and then I’ll take pics. 2 weeks.
@Brandon, I have to admit I love that Silver Ace moniker, even if its only one person who uses it. Time to register a new account![/quote]
HA ya Lonnie brandon does come up with some unique names,make’s me laugh.Also saw your pic’s from the june check In thread and you put on some good weight while still remaining lean.Good job Lonnie.
Thanks guys yeah I love keeping it humorous as well on here…lol. Positive Weirdness!
Anyway regarding the 12 week template…I wanted to do this exact routine but was concerned the strength layers after each accum phase were supposed to be rolled in. Thus taking the template from 12 weeks to 6 months.
Are you supporting that the back to back accum layers work fine without building strength phases in? Which is great because I would like to hit this 12 week template. And skip the strength phases.
The deload week…Awesome thanks for jotting that down. I would need to incorporate this in as well post nastiness!
I just did them back to back with no strength layers or deloads in between. ALL of my numbers are up 10-30 pounds so I think it’s working in that respect, with no major recovery issues. Each cycle has one week with only one set of HDL and a week with no clustters (90% work) so those 2 weeks already have a certain amount of recovery built into them.
Would it work better with the staggered strength layers? Maybe, but it did work without them for sure. If its any indicator I’m going to repeat the 12 week cycle I liked it so much. I can see myself sticking with this plan for a long time actually.
I think I’m going to run it broken up with the strength layers In between.It will be nice to compare these along the way.I’ve just been running the strength layer for quite some time and loving it but It’s getting time to switch it up.
Totally…I have not done a full on Hyper Layer Phase yet (only Fat Loss Layers) so I want to hit a short version first (12 weeks) to get my diet and macros in check. Then bust the full 6 month big daddy nasty Hyper Layer you speak of.
Were you working off Pins in the rack? I do this on all lifts except front squats but do set up pins for the max work drop off. [/quote]
The only lift I use pins in the rack for now is the slight decline press. I use a set of blocks my gym has for the High Pull, and the trap bar dead lift is obviously done just off the ground.
Weeks 1-4 I was doing slight incline tilt and slight decline tilt off pins, about 1-2" inches off the chest. Weeks 4-12 I changed out slight incline from pins to regular incline press (the standard one you see in every gym, ~30 degrees or so), not from pins. Clusters on that exercise were changed to regular sets of 3-5
I decided that, for me, they were too similar and I wanted a tad bit more shoulder stimulation that just a few sets of laterals after pressing. I also wanted to keep one “regular” pressing movement in the routine.
I should note that because I was scared initially of how few exercises I was doing in the program, and because I didnt want to get way from doing full ROM lifts for that long, I was also doing a 3x3 “warm up” of HFSW (Mil Press, Squat, Dead lift) @ ~40-50% weeks 1-4, but I dropped it because I didnt think I needed it, the weight was too low to be of any real benefit, and my lower back was getting POUNDED by all the TBDL and High Pulls already.
Dropping it proved to be a good move as I feel recovery is better without it.
Silver Ace and Jpsnapper sound better than “Smigil” brandon…
Lonnie are you doing any SGHP from hang? I’m still working on the groove for the “continuous” motion sghp from hang but unsure if it adds any hypertrophy benefits compared to just doing them off blocks with more weight/precision albeit a second or two in between reps. Thanks man
[quote]-Sigil- wrote:
Silver Ace and Jpsnapper sound better than “Smigil” brandon…
Lonnie are you doing any SGHP from hang? I’m still working on the groove for the “continuous” motion sghp from hang but unsure if it adds any hypertrophy benefits compared to just doing them off blocks with more weight/precision albeit a second or two in between reps. Thanks man[/quote]
Sigil I’m doing them from the hang but It’s not what I’d call full on continuous.There Is a good pause In between rep’s and If I try to go back to back with rep’s I lose power.I’m working on It but I still like to doing them from the hang anyway.Also guy’s we need to think of a nickname for brandon,I think he need’s one as well.Haven’t a clue where the snapper came from but It crack’s me up every time.
It came to me in two ways… One when i used to play paintball as a Kid, the motorcross company JT made paintball goggles named “JT Snappers”. Next there was a movie where someone always called his friend a “snapper head” i dont recall the movie.
Bottom line is it sounds funny. Lol
Anyway back to our normally broadcasted programming.
[quote]-Sigil- wrote:
Silver Ace and Jpsnapper sound better than “Smigil” brandon…
Lonnie are you doing any SGHP from hang? I’m still working on the groove for the “continuous” motion sghp from hang but unsure if it adds any hypertrophy benefits compared to just doing them off blocks with more weight/precision albeit a second or two in between reps. Thanks man[/quote]
My general rule is the first rep is from blocks and any reps after that are from the hang. So clusters are all done from blocks, and the Ramp and HDL stuff is 1 rep from blocks and all the rest from the hang.
[quote]-Sigil- wrote:
Silver Ace and Jpsnapper sound better than “Smigil” brandon…
Lonnie are you doing any SGHP from hang? I’m still working on the groove for the “continuous” motion sghp from hang but unsure if it adds any hypertrophy benefits compared to just doing them off blocks with more weight/precision albeit a second or two in between reps. Thanks man[/quote]
My general rule is the first rep is from blocks and any reps after that are from the hang. So clusters are all done from blocks, and the Ramp and HDL stuff is 1 rep from blocks and all the rest from the hang.
[quote]-Sigil- wrote:
Silver Ace and Jpsnapper sound better than “Smigil” brandon…
Lonnie are you doing any SGHP from hang? I’m still working on the groove for the “continuous” motion sghp from hang but unsure if it adds any hypertrophy benefits compared to just doing them off blocks with more weight/precision albeit a second or two in between reps. Thanks man[/quote]
My general rule is the first rep is from blocks and any reps after that are from the hang. So clusters are all done from blocks, and the Ramp and HDL stuff is 1 rep from blocks and all the rest from the hang.
Ok cool - thanks. CT’s demonstration there is what I’ve done but I thought that was paused from hang, not “continuous”[/quote]
Ya same here Sigil.My rep’s have less of a pause In between them than In the video.Anyway good to know.
It came to me in two ways… One when i used to play paintball as a Kid, the motorcross company JT made paintball goggles named “JT Snappers”. Next there was a movie where someone always called his friend a “snapper head” i dont recall the movie.
Bottom line is it sounds funny. Lol
Anyway back to our normally broadcasted programming. [/quote]
Ha that’s funny brandon,I’m a huge movie buff(old school)movies as well and I can’t place that movie.I know It,just can’t place It.That’s gonna drive me crazy now til I remember.
Good morning sir. Nice feed back on the 12 week seesion. Now thinking about it, I’m going to incorporate two changes you have made. It will be nice if CT comments on this as well for us.
High Pulls adjusted, keeping natural knee bend to a minimum, and keeping the pull at neck level. (I too have been going heavy with about a 45% angle in the natural knee bend and only getting to nipple line level. Counting these as max’s… I think CT’s “He-Man” pull included a 45% knee bend BUT HE HIT HIS CHIN WITH THE BAR. This is different than a knee bend to the nipple line obviously.
No grinding on main presses and pulls. Smooth up and through the rep. Slow is fine but no serious grind.
I have 4 more weeks of Fat Loss Strength Layers and thinking this will be great especially with the lower cals in play. Again CT may state grinding may keep our max’s at peak weight and not hitting true max’s may be sub-optimal…not sure there.
You noted performance was up after you made these changes…as in noticing weight increases weekly and recovery improved?
I was also thinking a good cue to discontinue the high pull set for RMax’s would be once you notice significant 45% knee bend. This usually is a good sign of fatigue.