Program Question, Days 5-9

Bigger Stronger Leaner Christian Thibaudeau Coaching
1

Hello Christian,

Apologies for starting the 1,000th layer program question.

Can you advise if the below Day 5-9 are ok ? Day 5 went by really fast in the gym - in and out pretty sharpish.

Is this linked to your previous post re CNS usage ?

Thanks as always.

(PS: Day 5 & I’m down 3kgs… I would celebrate but I’m still over 100kg so er not yet !)

DAY 5:
Slight decline bench press ramp to 3RM
Slight decline bench press 8 x 3 @ 90% of no.1
Slight decline 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 6:
Back squat ramp to 3RN
Back squat 6 sets of 3 with 90% of no.1
Deadlift 4-5 sets of 4-6 reps
Cardio

DAY 7:
Snatch-grip high pulls ramp to 3RM
Snatch-grip high pulls, 6 sets of 3 reps with 90% of 1RM
RDL 4-5 sets of 8-10 reps

DAY 8:
Incline bench press ramp to 6RM
Incline bench 4 sets of 6 with 90% of 1RM
Floor press 4 sets of 6 with 80% of 1RM
Rope triceps extension 4-5 x 8-10

DAY 9:
Back squat heels elevated (10lbs plate) ramp to 6RM
Back squat heels elevated (10lbs plate)4 sets of 6 with 90% of 6RM
Power clean complex (3 power clean + 3 front squat + 3 RDL) 3 sets

2

[quote]Voluminous wrote:
Hello Christian,

Apologies for starting the 1,000th layer program question.

Can you advise if the below Day 5-9 are ok ? Day 5 went by really fast in the gym - in and out pretty sharpish.

Is this linked to your previous post re CNS usage ?

Thanks as always.

(PS: Day 5 & I’m down 3kgs… I would celebrate but I’m still over 100kg so er not yet !)

DAY 5:
Slight decline bench press ramp to 3RM
Slight decline bench press 8 x 3 @ 90% of no.1
Slight decline 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 6:
Back squat ramp to 3RN
Back squat 6 sets of 3 with 90% of no.1
Deadlift 4-5 sets of 4-6 reps
Cardio

DAY 7:
Snatch-grip high pulls ramp to 3RM
Snatch-grip high pulls, 6 sets of 3 reps with 90% of 1RM
RDL 4-5 sets of 8-10 reps

DAY 8:
Incline bench press ramp to 6RM
Incline bench 4 sets of 6 with 90% of 1RM
Floor press 4 sets of 6 with 80% of 1RM
Rope triceps extension 4-5 x 8-10

DAY 9:
Back squat heels elevated (10lbs plate) ramp to 6RM
Back squat heels elevated (10lbs plate)4 sets of 6 with 90% of 6RM
Power clean complex (3 power clean + 3 front squat + 3 RDL) 3 sets
[/quote]

I personally prefer to brag about how fast a workout was rather than how long I was in the gym. A lot of people, when you ask them how was their training, they answer: “I trained for 2 hours man!”. While in reality they probably did less volume in 2 hours than I normally do in 30.

It should actually be a badge of honor to finish a workout faster, training at a faster pace. As long as performance is not affected of course.

Personally the only time my workouts last longer than 45 minutes is when I do technique work. For example this morning I did 120 snatches with the empty barbell, in sets of 4 reps. That took me about 33 minutes and then I did my snatch pulls work which laster about 25 minutes. So the workout lasted about an hour which is my average when I do technique work.

3

So the moral is - stop being a martyr get in and get out in the fastest time possible while completing the program :slight_smile:

Thanks.

4

[quote]Voluminous wrote:
So the moral is - stop being a martyr get in and get out in the fastest time possible while completing the program :slight_smile:

Thanks.[/quote]

… and performing at a high level

5

[quote]Christian Thibaudeau wrote:

[quote]Voluminous wrote:
So the moral is - stop being a martyr get in and get out in the fastest time possible while completing the program :slight_smile:

Thanks.[/quote]

… and performing at a high level[/quote]

You know my first post - forget it !

Back squat to a 3rm - 90% 6 sets of 3: quite literally had me done in.

Never mind 5 sets of deadlifts !!

On the other hand my strength is coming back quite quickly.