Hey CT,
First time posting on your forum but I’m a long time fan of your training methods. I was reading earlier about a live spill you posted some time ago about a push/hips power building program which has you pressing and dead lifting three times per week. I would really like to give this template a go to bring up those lifts, but I was wondering if, based on your new principles, there would be any adjustments or changes you would apply to this.
Thanks Coach
Honestly I do not remember that program so you’d have to post it for me to know if I would make any adjustments
http://www.T-Nation.com/strength-training-topics/494
My apologies I should’ve including the link in the first post. It was a livespill
I still like that format a lot. I would say that if there is one thing I would do differently it is doing less assistance work. 2 main movements and 1 assistance exercise is all I would do then I would conclude the session with 5 sets of 1 minute of loaded carries.
Awesome thanks CT. I’m gonna try this out for a few weeks and let you know how it’s going.
One more question CT… Sorry if I’m nitpicking
Which of your progression models would you use for this type of training? Or would just ramp up in 3s or 5s like you stated in the livespill?
[quote]kollak95 wrote:
One more question CT… Sorry if I’m nitpicking
Which of your progression models would you use for this type of training? Or would just ramp up in 3s or 5s like you stated in the livespill? [/quote]
Right now I would recommend a double progression scheme…
First do 2 preparatory sets, both using a very slow eccentric (6 seconds) and normal concentric, first set at 60%, second at 70%.
Then you do 3 work sets. You use a percentage only for the first session (85%), the load to use for the subsequent sessions for that lift will depend on the performance of the preceding session.
Work set 1: do as many complete reps as you can with the selected weight.
Work set 2: take off 10% from the first set and perform 1 more rep (e.g. if you reached 6 reps in work set 1, do 7 reps in the second set)
Work set 3: take off another 10% and do one more rep (if you got 6 reps in the first set, did 7 reps in the 2nd, do 8 in the third set)
PROGRESSION: If you were able to reach at least 6 reps in the FIRST SET then for your next workout you add 5lbs for each extra rep (e.g. if you did 6 reps, go up by 5lbs in your next workout, if you got 7 reps increase by 10lbs for your next workout)… if you got less than 6 reps in your first set, then you keep the same weight for the next workout.
Wow thanks for the detailed response. Ready to get this going tomorrow! Interesting that this is slightly higher reps than I see you normally prescribe.
Update so far… awesome program.
Push press has gone from 125 for 6 and bench has gone from 185 for 8 to 205 for 6 in a week… not bad at all considering I hadn’t done much heavy pressing in a while.
“Hips” day has been somewhat problematic… the high pulls have given me some terrible headaches and pain all through my right trap (I’m guessing its the high pulls since I went from not doing any to 3x/week and I read on a few other posts that explosive pulls can cause that exact pain). The pain also persisted with deadlifts, so rather than not do any of them I have been focusing on squats and they improved as well as the pressing movements.
I have also included chins between every pressing set and bent rows on the hips days so there is plenty of pulling.
All in all, this program combined with the sets and reps CT prescribed has been outstanding. My only question for CT would be any movements, stretches, techniques for getting rid of the trap pain and headaches. Other than that, thank you so much! Will continue posting updates
Just realized I left out my new push press weights lol. Its up to 140 for 6.
Hey, kollak - did you stop following this format shortly after?
I think I ran this for about a month or so… the deadlifting volume just wore me out too much to carry it out much further than that. Its an awesome short term setup and the progression model CT posted are both awesome, but the pulling takes it toll after awhile.
Yeah, that was my main concern. Perhaps one could modify the frequency OR simply do squats (or Trap Bar DL) instead as the main lift. However, it wouldn’t be the same program. Thanks for the answer, man!
No problem! Yeah I actually thought the same thing about squatting… it would definitely be something worth trying. I highly recommend trying that progression model as well. Adds wait to the bar every workout