CT,
for DB rows i can get 5 reps with 100 lbs relatively easily
but my gym’s DB’s only go up to 100 and i dont want to go higher in reps.
so my question is this…
should i switch to BB rows or is there another strategy you could recommend to me?
thanks for your time
Christian,
I wonder what’s your preference when using dumbbells for pressing/pulling movements? Do you like/prefer single-arm movements?
[quote]captaincalvert wrote:
Thibs,
Is there any particular reason you are responding to everyone but me? Was my question stupid, or offensive in any way? I hope I haven’t offended you. If I have, I didn’t intend to. I have nothing but respect for your knowledge and your willingness to help people here free of charge.[/quote]
No, sometimes I miss questions. BUT it is one of my policies (that I explained many times in the past) that I never answer people who repost questions as I find it disrespectful. I try to help as many people as I can. But there is only so much time in one day and I might slip a skip a few questions here and there.
Okay. Fair enough. Even if you didn’t answer, know that all your work here is much appreciated. Reading your stuff has made me a better PT and has improved my own training a lot.
[quote]Christian Thibaudeau wrote:
[quote]PB Andy wrote:
Hey Thib, looking for some advice on proper programming for cardio with weights.
I’m doing Badass 3x a week (upper, lower, upper). I am doing this along with running, swimming, and ruck marching (prepping for special forces). This is what I came up with:
1 - Upper (followed by 2 mile run for time)
2 - Fun run (3-5 miles)
3 - Lower (followed by swim)
4 - Fun run (3-5 miles)
5 - Upper (followed by interval session)
6 - Ruck march (3-12 miles, progressing with heavier/longer distances week to week)
7 - Off
Note: I put swim instead of intervals after Day 3/Lower to give my running a break. Thanks for any help.[/quote]
I’ll first mention that progress when attempting to max out on cardiovascular capacity and strength will be hard. I’m not saying that you can’t progress both ways at the same time, but that you will not progress optimally in either capacities by training both of them hard.
But in your situation I guess you don’t have much choice.
Some recommendations…
I don’t like to do a cardio session where the upper body is heavily involved on a lower body day, especially if you have 2 upper body sessions in the week.
So a better schedule would look like:
1 - Upper (followed by 2 mile run for time)
2 - Lower (followed by intervals)
3 - OFF
4 - Upper (followed by swim session)
5 - Fun run (3-5 miles)
6 - Ruck march (3-12 miles, progressing with heavier/longer distances week to week)
7 - Off
OR…
1 - Upper (followed by 2 mile run for time)
2 - Lower (followed by intervals)
3 - OFF
4 - Fun run (3-5 miles)
5 - Upper (followed by swim session)
6 - Ruck march (3-12 miles, progressing with heavier/longer distances week to week)
7 - Off[/quote]
Thanks Thib, I’m going to go with Option 2. I guess when SF assessment/selection nears I can up my running to 4-5x a week and drop all weights if needed and just focus on BW stuff.
CT
Why do you prefer the olympic back squat over the powerlifting back squat for athletes?
I was thinking of trying a low bar back squat (still going as deep as possible) to emphasise the glutes and hamstrings more, good idea even if just for some variation?
Thanks.
[quote]jk270 wrote:
CT
Why do you prefer the olympic back squat over the powerlifting back squat for athletes?
I was thinking of trying a low bar back squat (still going as deep as possible) to emphasise the glutes and hamstrings more, good idea even if just for some variation?
Thanks.[/quote]
It depends on what the rest of your plan looks like. If you are already doing deadlifts (or RDLs) and other posterior chain work, then I would suggest sticking with the olympic squat (or even front squat) since the quads might be left “unloved”.
If you are not deadlifting or doing any significant amount of posterior chain work, you can use a powerlifting squat.
Thibs,
I’m planning on doing the coan/philipi deadlift plan. How would you suggest I structure the rest of my week?
I was thinking something like:
[quote]Mondy wrote:
Thibs,
I’m planning on doing the coan/philipi deadlift plan. How would you suggest I structure the rest of my week?
I was thinking something like:
I’d recommend:
Mon: Deadlift (if this is your priority put it first in the week)
Tues: Light cardio and abs (a deadlift day is often hell on the CNS, recover on that day)
Wed: Pressing workout (various types of press and triceps work)
Thur: OFF
Fri: Front squat session, grip, calves, abs
Sat: Optional beach work
Sun: OFF
[quote]Christian Thibaudeau wrote:
[quote]jk270 wrote:
CT
Why do you prefer the olympic back squat over the powerlifting back squat for athletes?
I was thinking of trying a low bar back squat (still going as deep as possible) to emphasise the glutes and hamstrings more, good idea even if just for some variation?
Thanks.[/quote]
It depends on what the rest of your plan looks like. If you are already doing deadlifts (or RDLs) and other posteror chain work, then I would suggest sticking with the olympic squat (or even front squat) since the quads might be left “unloved”.
If you are not deadlifting or doing any significant amount of posterior chain work, you can use a powerlifting squat.[/quote]
Thanks. I am doing more posterior chain work than quad work. It’s just that the last month or so my olympic back squat and deadlift have both plateaued. I train them both once every six days (Squat, OH press, rest, Dead, Bench, rest) with one or two assistance exercises for each depending on how I feel, usually RDL, GHR and split squats.
Could it be that for me, this is too much and I should prioritise on one of those lifts? I just feel I’m being lazy then. Thanks.
[quote]jk270 wrote:
[quote]Christian Thibaudeau wrote:
[quote]jk270 wrote:
CT
Why do you prefer the olympic back squat over the powerlifting back squat for athletes?
I was thinking of trying a low bar back squat (still going as deep as possible) to emphasise the glutes and hamstrings more, good idea even if just for some variation?
Thanks.[/quote]
It depends on what the rest of your plan looks like. If you are already doing deadlifts (or RDLs) and other posteror chain work, then I would suggest sticking with the olympic squat (or even front squat) since the quads might be left “unloved”.
If you are not deadlifting or doing any significant amount of posterior chain work, you can use a powerlifting squat.[/quote]
Thanks. I am doing more posterior chain work than quad work. It’s just that the last month or so my olympic back squat and deadlift have both plateaued. I train them both once every six days (Squat, OH press, rest, Dead, Bench, rest) with one or two assistance exercises for each depending on how I feel, usually RDL, GHR and split squats.
Could it be that for me, this is too much and I should prioritise on one of those lifts? I just feel I’m being lazy then. Thanks.
[/quote]
I actually don’t see any problem with your split, kinda looks like mine actually (but I also have an olympic lifting day). A lift often plateaus for one specific reason (weak muscle holding you back, neural adaptations have stopped, lack of recovery, weak point in the range of motion, technical issues, CNS fatigue, etc.). So it’s kinda hard to recommend one specific approach to solve your problem without knowing what the source of that problem is.
Sure changing your exercises (e.g. olympic squat to power squat… deadlift to sumo deadlift, etc.) will make you progress again. But this will actually be due to becoming more efficient at the new movements, not necessarily because you are correcting your weaknesses. The first 2-3 weeks on a new exercise, the gains are mostly from neural adaptation. If you only get those gains, your “previous” lifts will not necessarily increase as you are:
I would suggest keeping doing the olympic squat and deadlift BUT prioritizing your assistance work for those. Get all the muscles involved in those lifts strong as hell. From the looks of it you probably need more quads work for example.
I like (love) the glute-ham raise and RDLs, but these do not always directly transfer to full lift performance.
For deadlifts I would make sure to include ONE of each of those categories per session:
HIP/BACK EXTENSION EXERCISE
DEADLIFT OVERLOAD
HAMSTRING WORK
For squats I would include ONE of each of those per session:
SQUATTING/PRESSING MOVEMENT
SQUAT OVERLOAD
QUADS WORK
[quote]jk270 wrote:
[quote]Christian Thibaudeau wrote:
[quote]jk270 wrote:
CT
Why do you prefer the olympic back squat over the powerlifting back squat for athletes?
I was thinking of trying a low bar back squat (still going as deep as possible) to emphasise the glutes and hamstrings more, good idea even if just for some variation?
Thanks.[/quote]
It depends on what the rest of your plan looks like. If you are already doing deadlifts (or RDLs) and other posteror chain work, then I would suggest sticking with the olympic squat (or even front squat) since the quads might be left “unloved”.
If you are not deadlifting or doing any significant amount of posterior chain work, you can use a powerlifting squat.[/quote]
Thanks. I am doing more posterior chain work than quad work. It’s just that the last month or so my olympic back squat and deadlift have both plateaued. I train them both once every six days (Squat, OH press, rest, Dead, Bench, rest) with one or two assistance exercises for each depending on how I feel, usually RDL, GHR and split squats.
Could it be that for me, this is too much and I should prioritise on one of those lifts? I just feel I’m being lazy then. Thanks.
[/quote]
You could also try this split:
Mon: Squat and assistance
Tues: OFF
Wednesday: OH
Thursday: Deadlift and assistance
Friday OFF
Saturday Abs, biceps and forearms (OR you could put the lower body assistance work like extensions and leg curls here)
Sunday: Bench and assistance
I personally find that I’m actually weaker after an off day, especially on “big lifts” because the CNS is less activated. Furthermore, to resume your squat/dead progress you will need more assistance work, which will be harder to recover from. So having your OFF/recovery days AFTER your lower body sessions might allow you to recover and thus progress faster.
Thank you CT, really appreciate your help.
Hey Thib when doing this as you suggest…
"You could also try this split:
Mon: Squat and assistance
Tues: OFF
Wednesday: OH
Thursday: Deadlift and assistance
Friday OFF
Saturday Abs, biceps and forearms (OR you could put the lower body assistance work like extensions and leg curls here)
Sunday: Bench and assistance
I personally find that I’m actually weaker after an off day, especially on “big lifts” because the CNS is less activated. Furthermore, to resume your squat/dead progress you will need more assistance work, which will be harder to recover from. So having your OFF/recovery days AFTER your lower body sessions might allow you to recover and thus progress faster."
Would it be okay to do the main lift in the a.m. and do the assistance work in the p.m. say 6 hours later???
I just love training twice a day…what do you think?
[quote]lllDUTCHlll wrote:
Hey Thib when doing this as you suggest…
"You could also try this split:
Mon: Squat and assistance
Tues: OFF
Wednesday: OH
Thursday: Deadlift and assistance
Friday OFF
Saturday Abs, biceps and forearms (OR you could put the lower body assistance work like extensions and leg curls here)
Sunday: Bench and assistance
I personally find that I’m actually weaker after an off day, especially on “big lifts” because the CNS is less activated. Furthermore, to resume your squat/dead progress you will need more assistance work, which will be harder to recover from. So having your OFF/recovery days AFTER your lower body sessions might allow you to recover and thus progress faster."
Would it be okay to do the main lift in the a.m. and do the assistance work in the p.m. say 6 hours later???
I just love training twice a day…what do you think?[/quote]
sure, good idea
Hey Coach,
You may have answered this before, but I couldn’t find the answer.
When doing 1/2, 1/4, etc. squats from pins, how is the perfect rep utilized? Do you explode from the pins after the weight is resting on them?
[quote]ChronosOceanus wrote:
Hey Coach,
You may have answered this before, but I couldn’t find the answer.
When doing 1/2, 1/4, etc. squats from pins, how is the perfect rep utilized? Do you explode from the pins after the weight is resting on them?[/quote]
I mentionned several times that ‘the perfect rep’ (fast turnaround) and lifts from a deadstart are TWO DIFFERENT THINGS.
[quote]Christian Thibaudeau wrote:
[/quote]
Interesting exercise… Should it be done :
a) from standard deadlift height ?
b) similar to how you would deadlift but stop at the knees ?
c) touch-n-go or reset after each rep ?
Hey Coach,
Was wondering if you could list a break-down of recommended training volume? Like for example, the approximate percentage of lifts that should be completed using the perfect rep method, the number using deadstart method and also blast/pulse isometrics(although I interpreted these should be used more as an activation technique)
I obviously understand you cant be exact in such a recommendation but what you would consider a sensible solution.
The reason I ask is that I find the deadstart technique much more intense and it take longer to recover from itthan the perfect rep. Maybe this is something to do with explosiveness(iv always performed reps in a way similar to the perfect rep) being a fair bit better than my strength.
[quote]Thy. wrote:
[quote]Christian Thibaudeau wrote:
[/quote]
Interesting exercise… Should it be done :
a) from standard deadlift height ?
b) similar to how you would deadlift but stop at the knees ?
c) touch-n-go or reset after each rep ?
[/quote]