Single's Club (Chad's workout)

Bigger Stronger Leaner Competitive Bodybuilding
1

Chad or anyone,

I’m about to start the single’s club workout and was wondering if “all” exercises on day one and day 6 should be performed 14x1.

I also can’t deadlift at the present time due to a nerve problem in my upper back area. Only deadlifts seem to aggrivate it. Do you think good mornings would be a good substitute for 3x18? I’m going to go get ART soon and hopefully this will correct this.

2

Yes, “all” exercises should be performed with 14 x 1 on both days. That’s the whole purpose of the program.
Feel free to substitute GM’s for Deadlifts if you don’t have any pain associated with the GM movement.
Let me know how it goes!

3

The Search engine hasn’t yeilded immediately obvious results to my query, so…

what issue can I find CW’s Single’s Club article?

4

Thanks a lot Chad. You’re one helpful mofo.

5

Right Side up,

It’s actually in the issue 2 weeks ago.

6

Im on the third week of the program, so far so good. It is a good change from my normal workout routines.

7

Looks like an excellent program. I look forward to feedback from people who give it a shot.

Mike Mahler

8

haven’t tried the program as of yet…but it’s autoregulatory training which is incorporated into my current microcycle, and i must say…it is absolutely rockin.

9

1st week on it… ouch!! hoping to straighten out legs by weeks end. Great program as usual from CW

10

Jason - Doh!

Thanks.

11

Chad,

Can good mornings be substituted for back extensions for those of us who train at home? Would that be too much combined with the squats on Day 1?

Or do you recommend something else?

12

bump for CW.

13

I’m not CW, but I remember seeing this asked in an earlier post. Here’s what he replied:
“I don’t recommend Good Mornings as a substitute since you’ll already be performing heavy squats. Such a combo could be detrimental to your lower back.
Reverse Hypers would be a good substitute if you absolutely cannot perform back extensions.”

“…choose Pull-throughs if you’ve got the equipment. That’s a great exercise.”

Here’s a link to the thread:
http://t-nation.com/readTopic.do?id=476184

14

Thanks for the link!

Unfortunately, I don’t have access to reverse hypers or pull-throughs. I’ll have to figure out something else. Maybe have someone hold me legs down on the flat bench so I can do back extensions.

15

Nate,

Yes, with a little ingenuity, you should be able to figure out a way to hook your heels for the back extension. I’ve heard of many different “homemade” ways of doing it, but since I don’t know what equipment you have, I’ll leave it up to you.

16

Thanks Chad. I’ll figure out how to hold myself down or do reverse hypers off the Swiss ball.