[quote]jreed212 wrote:
Hi Chad, I just recently made up a program with many of your principle using the 10x3 5x5 and 3x8. To me it looks like their might be a lil too much volume. I was wondering if you can just check it out for me and see what you think. Thanks
An addenum… I’m doing day 3 today. I’ve never done hanging pikes, but I’m pretty sure that I can do 10 without reaching near-failure (as in 15 would be my max). If this isn’t the case though, what exercise could I use for substitute? I remember that you answered this before in the abbh thread, but it was with progressing from knee raises (which don’t work my abs at all) to leg raises to pikes. Is there any other way?
[quote]nopal_juventus wrote:
Chad,
I started your ABBH program today. For day 1 I did slide push ups with bdyweight supersetted with bb rows. The thing is that I’d never done slide pushups before, so I wasn’t sure of my 1rm, or if my bodyweight would suffice.
I just finished the workout, and while the pushups were a little taxing, I don’t know if I should continue on them or switch to a weighed exercise like flat db bench where I do know my 1rm for the duration of the routine (I felt a little fatigued at the end, but not like with the barbell rows, which were harder to do during the last couple of sets).
Should I add a 10 lb plate on my back for the next 2 10x3 upper body workouts, or switch to bench (another concern is that my tri’s and front delts didn’t feel it near as much as if I had done bench)?[/quote]
Yes, you should increase the load for the next workout. As you suggested, throw a plate on your back or some 10 lbs ankle weights for a little more load.
[quote]AMIRisSQUAT wrote:
Chad, you’re absolutely out of control. Im moving to Arizona and Im gonna come out to see you, You’re the sole reason I finally have been able to get my training back on track after a year of zero fucking progress.
Now, all I need are your thoughts on Intensficiation and Acccumulation phases for a strength athlete (i train for strongman). Basically what periodization protocols have you found to be best for gaining maximal strength and are seperate macorcycles of volume and high weight needed are can they both be combined into one phase with progressive manipulation over time to allow recovery?
And what do you think is a good way to plan a back-off week?
And how often if at all should one change excercises, Im not a powerlifter but I make overhead pressing, squatting and rowing a priority and keep these three in any routine I plan. Would I benefit from dropping any of my main movements every now and then from my cycles?
Amir[/quote]
For strongman competitors my Waterbury Method works extremely well. Basically, you should perform the workout as prescribed; in addition, perform my GPP ASAP routine on your off days during the week. Then, on the weekends practice your specific strongman events.
[quote]Watts wrote:
Chad-
Considering Hybrid Hypertrophy, but I am wanting to gain strength and mass in the legs, do you suggest following this program straight or do you have any possible modifications or other suggestions? Thanks[/quote]
Nope, follow as prescribed. In the meantime, focus on squat and deadlift variations with 10x3 and 5x5 parameters alternated throughout the week.
[quote]
nopal_juventus wrote:
Chad,
I started your ABBH program today. For day 1 I did slide push ups with bdyweight supersetted with bb rows. The thing is that I’d never done slide pushups before, so I wasn’t sure of my 1rm, or if my bodyweight would suffice.
I just finished the workout, and while the pushups were a little taxing, I don’t know if I should continue on them or switch to a weighed exercise like flat db bench where I do know my 1rm for the duration of the routine (I felt a little fatigued at the end, but not like with the barbell rows, which were harder to do during the last couple of sets).
Should I add a 10 lb plate on my back for the next 2 10x3 upper body workouts, or switch to bench (another concern is that my tri’s and front delts didn’t feel it near as much as if I had done bench)?
Yes, you should increase the load for the next workout. As you suggested, throw a plate on your back or some 10 lbs ankle weights for a little more load. [/quote]
Okay, thanks. Sorry for the double post then, I’ll just edit it out and leave the last part.
My head is spinning is if im in a gym full of hyperlordotic lap dancers in thongs doing slow tempo squats… (sorry loss of blood to the head there)
In short i need some direction buddy. The aim is fat loss, im 6’1. 217lbs, approx 18% BF and trying to get lean (i work as a male stripper so it helps being Christian Thibaudeau like (apart from the bald head!)
After starting a diet diary i noticed i was on approx 1700calories a day, i freaked then upped to 2500 then 3000 following the t-dawg principles.
At the moment im just about to finish the waterbury method which is undoubtably awesome, but i still need to loose this fat. Now iv stocked up Alpha Male, Carbolin 19, HOT-ROX and use Surge during my workouts and opt for a meal directly after my workouts.
Im considering a gh, t3, clen, winny primo stack as iv some experience there but nothing this large or expensive so im researching lots on dosage etc.
Im considering a detox as i think there may be some probs with my absorption but im not sure if a detox is the answer, im also thinking about trying the velocity diet but as im sure you can see my head is coming out of my ass so the more i read and learn the less i know which is confusing!!!
So i guess i need something to direct me down the path of a model waistline not the before pics of the mutation series (much love CT).
Im hoping you can help buddy but in the meantime ill get back to my thoughts of that spandex gym heaven…
Silent j
The wife is calling…
Thanks, Chad, for your time and expertise. It’s very generous of you to do this. God Bless. Looking forward to next time, and that “rumored to be true” book coming up.
Hey CW, I’m searching for a strength and stability program that I could use to improve my lower back, as I’ve got a few herniated discs in the lumbar region. I need something that can compliment my normal lifting and cardio routine and hopefully change my lower back from a weak point to a strong one. Any advice? Thanks.
[quote]KombatAthlete wrote:
Could I do power cleans in ABBH? Would they be considered an upper body pull or leg exercise, as it seems to use both significantly.[/quote]
You’re better off sticking to the program as prescribed. But, you could use them in place of a vertical pulling exercise.
[quote]silent j wrote:
My head is spinning is if im in a gym full of hyperlordotic lap dancers in thongs doing slow tempo squats… (sorry loss of blood to the head there)
In short i need some direction buddy. The aim is fat loss, im 6’1. 217lbs, approx 18% BF and trying to get lean (i work as a male stripper so it helps being Christian Thibaudeau like (apart from the bald head!)
After starting a diet diary i noticed i was on approx 1700calories a day, i freaked then upped to 2500 then 3000 following the t-dawg principles.
At the moment im just about to finish the waterbury method which is undoubtably awesome, but i still need to loose this fat. Now iv stocked up Alpha Male, Carbolin 19, HOT-ROX and use Surge during my workouts and opt for a meal directly after my workouts.
Im considering a gh, t3, clen, winny primo stack as iv some experience there but nothing this large or expensive so im researching lots on dosage etc.
Im considering a detox as i think there may be some probs with my absorption but im not sure if a detox is the answer, im also thinking about trying the velocity diet but as im sure you can see my head is coming out of my ass so the more i read and learn the less i know which is confusing!!!
So i guess i need something to direct me down the path of a model waistline not the before pics of the mutation series (much love CT).
Im hoping you can help buddy but in the meantime ill get back to my thoughts of that spandex gym heaven…
Silent j[/quote]
I’m not sure if you mistakenly posted this on my forum, instead of CT’s? But, my advice is this:
Start taking a liver support formula such as Nature’s Way Advanced Detox Formula. It sounds like you might have insufficient liver functioning.
Remain on the T-Dawg 2.0 diet and follow it to the “letter.” Or, simply incorporate Berardi’s “7 Habits of Effective Eating” plan.
Follow my Outlaw Strength and Conditioning program. It sounds like you aren’t new to training, therefore, this workout will help rip off the fat.
[quote]vtkess02 wrote:
Hey CW, I’m searching for a strength and stability program that I could use to improve my lower back, as I’ve got a few herniated discs in the lumbar region. I need something that can compliment my normal lifting and cardio routine and hopefully change my lower back from a weak point to a strong one. Any advice? Thanks.[/quote]
I prefer to avoid giving rehab advice via computer, but I’ll give you a few recommendations.
Traction: depending on the location of your herniated disc, traction (inversion boots) can help alleviate the pain.
Check out the “Feel Better for 10 Bucks” article.
Perform 18-20 reps of reverse hypers off the edge of a flat bench. Perform 2 sets everyday with 2-3 more reps with each subsequent workout.
I prefer to avoid giving rehab advice via computer, but I’ll give you a few recommendations.
Traction: depending on the location of your herniated disc, traction (inversion boots) can help alleviate the pain.
Check out the “Feel Better for 10 Bucks” article.
Perform 18-20 reps of reverse hypers off the edge of a flat bench. Perform 2 sets everyday with 2-3 more reps with each subsequent workout. [/quote]
That’s understandable, thanks for the advice… as far as hyperextensions go, or any other rehab-type exercise for that matter, how often is too much? I know that the lower back is especially susceptible to overtraining, so how often can I work it directly in addition to all the indirect work it gets in the normal course of my workouts?