Today was the third workout for week 7. The plan is awsome I have set some PRs and have grown comfortable with lifts that I had little experience with. That being said i have some advice for those starting this workout. Unless you really like pain, don’t use the week 7 third compound movement sets to learn how to snatch or clean and jerk. All I can say is WOW. I really like the lifts but my lower back and shoulders are so beat up right now! I can’t wain until next week to superset them with pull ups!!!
Cheers and good luck with the program.
By the way i think they call them “snatches” because when you start out they make you feel like a pussy…lol
[quote]wtagye wrote:
…By the way i think they call them “snatches” because when you start out they make you feel like a pussy…lol[/quote]
LOL
Yeah, I’m using TBT to get more familiar with some lifts over the holidays. Good mornings and front squats were both fairly ignored up until now.
Today was the first time I had the ability or flexibility or whatever to properly set the weights on my delts for the front squats.
I am looking forward to getting back into some 10x3 stuff when this is all done though.
[quote]vroom wrote:
Yeah, I’m using TBT to get more familiar with some lifts over the holidays. Good mornings and front squats were both fairly ignored up until now.
Today was the first time I had the ability or flexibility or whatever to properly set the weights on my delts for the front squats.
I am looking forward to getting back into some 10x3 stuff when this is all done though.[/quote]
Front Squats are a killer. Not only is the flexability an issue but as the weight rises the pressure on the collar bones gets a bit rough. I read on this site somewhere that the bar should practically choke you when performing the sets, and when I stay that tight I do feel a little more comfortable (and light headed… just kidding). I think if you have the flexablity in the wrists to keep a snatch grip then they are probrably more comfortable, I don’t have the ROM in my wrists now for that. For now I just stare at the Front Squat Harness that was reviewed and drool, then go to the gym and suck it up.
(Let’s keep this one going…)
Just finished week six. All lifts have increased, I’m up ~8 lbs and I’m not on a bulking cycle (well, maybe a few more Kcals over the holidays), and based on the “look in the mirror” test, bodyfat is slightly reduced.
BTW, after the 3x15 day, I thought the 2x18 would be a breeze. Man, was I wrong! This is one well designed program.
I am in week 2 of my 2nd go-around and the results have been great. What I really like is not having the burden of going to the gym 5 days a week as I would with a split workout. Also all of my aches and pains have gone away! This alone has made me feel better than I have in a long time! I also have been using some exercizes that I previously ignored (sumo, good morn…)Great progress!
Thanks Chad
bump!
I e-mailed Chad the following last week, and he asked me to post it on this thread…
I just finished Week 6 and am looking forward to Weeks 7 and 8. At first it was rough adapting from a traditional split approach, but at this point I can’t imagine performing anything less than a full-body workout from now on.
Before I list my size increases, I’d like to point out that I never ate fewer than 4500 calories in a day, and for the last two weeks of my training I incorporated a mild PH/PS stack.
Beginning Stats:Dec. 3, 2004
Weight: 204
Chest: 43 1/4
Bicep: 15 3/8
Thigh: 24 3/4
Hips: 40 3/4
Calf: 15 1/4
Forearm: 12 1/4
Current Stats:January 14, 2005
Weight: 220 (+16 pounds)
Chest: 44 1/2 (+1 1/4)
Bicep: 16 (+5/8)
Thigh: 26 (+1 1/4)
Hips: 42 (+1 1/4)
Calf: 15 1/2 (+1/4)
Forearm: 13 (+3/4)
My waist measurement obviously went up as well, but I have no problem shedding the inches off that area when dieting time approaches (which incidentally begins at the end of February).
Just wanted to thank you for opening my eyes to a fantastic hypertrophy approach!
I just finished week 5 and must admit that I am quite impressed. The only program that I’ve tried and been so excited about prior to this was the “From Russia With Love Programs.” As of 3 days ago, I was up 9 lbs (some of this may be do to the fact that my training went south when I suffered a muscle tear in my right bicep, all of my numbers were down for a a couple months). My diet has been real clean so my bodyfat hasn’t come up either. It may be down in fact because my abs look a little sharper as well (suppose that could be wishful thinking).
Outside of the muscle I’ve gained I’m also loving the new found endurance. During week 4 I felt like I could take on the world. My squat technique is back to where it used to be as well, seems I’ve got the groove back. I’ve been able to tailor the program to work my lats without hurting my bicep as well which is quite nice.
At the end of week 5 I’m starting to feel a little run down. I switched to barbell hack squats and deadlifts and seemed to run out of gas quickly today and still felt a little sore from the workout I did 72 hours earlier. I’m thinking that deads and hacks(which I’m new at) might be too much in the same workout because I was unable to complete all the reps for the first time. Hopefully it was just one of those days. Might also be because I went too heavy.
Love the program though, thinking about trying the waterbury method or quattro dynamo next. Keeping the great stuff coming Chad.
Well, i’m 16, and I just did the first workout of week 2 yesterday. I also started sleeping more last week to aid recovery. And since I can’t afford supplements right now, and my family cooks oversized dinners, i’ve timed my workouts so that those oversized dinners are my post-workout food. Add that in with eating a lil more during my lunch, mostly adding higher protein foods like chicken, and here’s what i’ve noticed so far.
I’ve noticed a very slight definition increase in my chest, i’ve been feeling more energetic, my stomach has flattened a little (my stomach tends to puff out,not as much now, but definition there has stayed the same), my posture has gotten a very noticeable increase, which adds to the flattening of my stomach. So i’m eating more but looking better! This program is great! I love it! thanks for giving it to us Chad! I will post my continued results as the program goes on.
I really appreciate the feedback that you guys (and gals) continue to give me about TBT.
Believe it or not, all of your comments are taken to heart since they allow me to get a better “feel” for the needs and demands that readers seek from my programs. T-Nation, and I, are here to cater to those demands - so keep 'em coming!
Chad, i also have a question if you don’t mind. How would someone modify your ABBH program if three of the discs in their lower back have ruptured (i think S4, S5, and another one)? My dad would like to start exercising again and i think your ABBH program would do him some good.
maverick_ace,
I get questions like yours all of the time. The problem is this: your dad’s issue is an injury and rehab situation that can’t/shouldn’t be diagnosed or treated via computer contact. He must find a good therapist to help him alleviate the situation.
But I will tell you this, he should probably switch squats and deads to one-legged variations such as step-ups and lunges. Although, I don’t want him to do anything without seeking the help of a therapist in your area. Once he gets the okay from a therapist to perform certain lower body exercises, then he can incorporate my parameters into his weight-training regime. All upper-body work can probably be kept the same (except for standing overhead presses). But, I’m getting ahead of myself.
thanks chad, that lil bit helped plenty. i’ll go back to trying to talk him into seeing his chiro again, there’s a therapist there that can help him.
This was the first weight training program I’ve ever done, and the results have been fantastic. When I weight my self before starting, I was about 190 (my height is 5"12 3/4). After the 8th week, the scaled showed 208. I couldn’t believe it.
After taking a week off, I plan to try out “The Waterbury Method”. Today will be my first workout.
why are there no ab exercises?
[quote]colin1168 wrote:
why are there no ab exercises?[/quote]
There are…squats, and deadlifts to name two…
[quote]Kujo2020 wrote:
I was about 190 (my height is 5"12 3/4). After the 8th week, the scaled showed 208. I couldn’t believe it.[/quote]
5’12 3/4" eh?
[quote]bholiday wrote:
colin1168 wrote:
why are there no ab exercises?
There are…squats, and deadlifts to name two…[/quote]
haha ok, I mean isolation ab exercises. I don’t really find you get enough ab work done with these compund exercises alone, but if Chad Waterbury says it, it must be right!
Im about to start it next week, just choosing my excersises. Been looking forward to trying this for a while. Has anyone any reccommendations as to which lifts to do? on which days?I would like to squat on all 3 days, but that makes slotting in deadlifts so much harder.