Love the workout. Been through first two sessions now.
Pros
-You’ll get a serious sweat going in minutes
-No grinding out stupid 20 rep sets
-Get to test your strength every session, but don’t feel my CNS is fried
Cons
-These workouts take a LONG time, even in a deserted gym early morning when I lift. I’m going for fat loss and keeping rest periods to a minimum. Still took over an hour on the first session. I expect that to decrease as I get more familiar with it
-Shoulder abuse. Doing ballistic shoulder work and then ballistic chest work on consecutive days isn’t easy
I’m not even thinking of adding lats and biceps (and abs) until my body adapts a little bit.
[quote]FatPixelStudios wrote:
Love the workout. Been through first two sessions now.
Pros
-You’ll get a serious sweat going in minutes
-No grinding out stupid 20 rep sets
-Get to test your strength every session, but don’t feel my CNS is fried
Cons
-These workouts take a LONG time, even in a deserted gym early morning when I lift. I’m going to fat loss and keeping rest periods to a minimum. Still took over an hour on the first session. I expect that to decrease as I get more familiar with it
-Shoulder abuse. Doing ballistic shoulder work and then ballistic chest work on consecutive days isn’t easy
I’m not even thinking of adding lats and biceps (and abs) until my body adapts a little bit. [/quote]
yeah i hear ya man. alotta hard work and kind of hard to set up for all of it in a crowded gym. i love the way it works the muscles. hoping to get some good results out of this.
I’m assuming your lifts are in lbs not kgs. Just food for thought although I’m sure you’ll make great gains on this program you might be better served using a more basic plan to build up your size and lifts first.
That program uses alot of advanced techniques that aren’t really needed yet and could cause significant injury if your body isn’t used to throwing heavy weights around.
[quote]Think tank fish wrote:
OP can I ask how long you’ve been training?
I’m assuming your lifts are in lbs not kgs. Just food for thought although I’m sure you’ll make great gains on this program you might be better served using a more basic plan to build up your size and lifts first.
That program uses alot of advanced techniques that aren’t really needed yet and could cause significant injury if your body isn’t used to throwing heavy weights around.[/quote]
Thanks for the concern. Yeah ive been lifting seriously for id say about a year and half. ive “worked out” since i was a freshman but just recently got used to it. The techniques i havent had a problem with so far. ima stickler for form cuz i dont wanna get injured. What kind of plan would you suggest?
Good luck. I’ve been doing this program (this is my third week). I really just wanted to change things up from my regular routine and it’s been pretty awesome. Absolutely destroyed my nervous system for the first couple weeks and my lifts went down (struggling to pull 315 for reps on the deadlift was embarrassing)
However it seems fairly well rounded and all the pressing has helped add upper body even-ness. I’m doing about an hour cardio in the morning mon/tues/thurs/fri and the workouts in the evening. Arms wed/sat.
It actually feels better after the second week, but you will still soak your shirt daily. Get more rest than you usually do and best of luck!
[quote]Think tank fish wrote:
OP can I ask how long you’ve been training?
I’m assuming your lifts are in lbs not kgs. Just food for thought although I’m sure you’ll make great gains on this program you might be better served using a more basic plan to build up your size and lifts first.
That program uses alot of advanced techniques that aren’t really needed yet and could cause significant injury if your body isn’t used to throwing heavy weights around.[/quote]
Thanks for the concern. Yeah ive been lifting seriously for id say about a year and half. ive “worked out” since i was a freshman but just recently got used to it. The techniques i havent had a problem with so far. ima stickler for form cuz i dont wanna get injured. What kind of plan would you suggest?
[/quote]
Well obviously you know your own body better than anyone else. I just think some of the explosive weighted exercises (eg. The jump deadlift) can be tough on joints. I had loads of sucess alternating unweighted ballistic exercises with heavy lifts for the same movement.
For example 3 explosive pushups superset with 3 heavy bench presses with no rest.
Thibs workout goes 3 steps further. Which is awesome, but pretty advanced.
[quote]Think tank fish wrote:
OP can I ask how long you’ve been training?
I’m assuming your lifts are in lbs not kgs. Just food for thought although I’m sure you’ll make great gains on this program you might be better served using a more basic plan to build up your size and lifts first.
That program uses alot of advanced techniques that aren’t really needed yet and could cause significant injury if your body isn’t used to throwing heavy weights around.[/quote]
Thanks for the concern. Yeah ive been lifting seriously for id say about a year and half. ive “worked out” since i was a freshman but just recently got used to it. The techniques i havent had a problem with so far. ima stickler for form cuz i dont wanna get injured. What kind of plan would you suggest?
[/quote]
Well obviously you know your own body better than anyone else. I just think some of the explosive weighted exercises (eg. The jump deadlift) can be tough on joints. I had loads of sucess alternating unweighted ballistic exercises with heavy lifts for the same movement.
For example 3 explosive pushups superset with 3 heavy bench presses with no rest.
Thibs workout goes 3 steps further. Which is awesome, but pretty advanced.
[/quote]
true. i actually nixed the jump deadlift. thought that was just a lil to much. id rather do a power clean and jumps. but hey thanks for the advice man, i appreciate it. my main problem at this point is not sticking with programs and jumping around to much. im gonna stick with this for the 6 weeks, barring any weird changes in my health. i’ll stay safe and scale it to my strength levels. thanks again man.
[quote]Kawull wrote:
Good luck. I’ve been doing this program (this is my third week). I really just wanted to change things up from my regular routine and it’s been pretty awesome. Absolutely destroyed my nervous system for the first couple weeks and my lifts went down (struggling to pull 315 for reps on the deadlift was embarrassing)
However it seems fairly well rounded and all the pressing has helped add upper body even-ness. I’m doing about an hour cardio in the morning mon/tues/thurs/fri and the workouts in the evening. Arms wed/sat.
It actually feels better after the second week, but you will still soak your shirt daily. Get more rest than you usually do and best of luck![/quote]
hell id be stoked to pull 315 haha im just gonna work hard at it, eat and sleep lots and freaking stick with a program for once. thanks for the good luck man.
Alrite, pretty good workout today. getting the hang of doing the movements and such.
Over head press complex 4 rounds
Top Half press:95X5 for all (think i need to set the pins higher)
Over head press:95X5 for all
Pushpress: 105X3 for all
One arm dumbell snatch:30X5, 35X5, 40X3, 45X3
Feet elevated pushups:10Xbodyweight
Squat complex 3 rounds, cuz of time constraints.
Top half squat: 265X4 for all
Back squat: 195X5 2 rounds, 175X5 for the last one
Front squat:165X5, 175X5, and 175X5 for the last one
Overhead squat:60X8, 75X5
Vertical jump series: 10Xbodyweight
also did pullups and bike. good workout over all, just hard to get a power rack for that long. gotta plan around that. oh and i also did some machine leg work to supplement
For the first week or so of this program is it best to perform one complexe each workout? Or to start right away with rounds of both? Im wondering because im returning from a back injury and not wanting to overtrain; and performing two days of heavy squats and two days of deadlifts per week seems like a lot.
[quote]ja1991 wrote:
hey guys just wondering what you could possibly substitute for the medicine ball push press throw overhead (as i don’t have a medicine ball)?[/quote]
For my press day i do top half, military, push press, the 20sec dbell press, foot elevated plyo pushup so i would do 20-30 sec presses if your goal is size. if it is strength go for 10sec
[quote]Hzn.B wrote:
For the first week or so of this program is it best to perform one complexe each workout? Or to start right away with rounds of both? Im wondering because im returning from a back injury and not wanting to overtrain; and performing two days of heavy squats and two days of deadlifts per week seems like a lot.[/quote]
I would take it slow at first if your coming of a serious injury. Maybe this workout right off the bat isnt for you. But if you do want to do it still just focus on good form and no griding on any of the reps. I was skeptical about the workout at first too and i just completed my first week and it is pretty damn hard. But it is actually fun.
Awesome, I didn’t realize there was an active thread for this.
@Kawull: I’m glad somebody else experienced the initial downturn. I went from HP Mass to this and my bench went south real quick and so did my OHP. I just choked down my pride and dropped the weight a few pounds to focus on crisp explosive movements and I’m back-up and better than before I started.
I have an issue with the Medicine Bally thing too… my gym’s med balls are garbage, nothing heavier than 10lbs and I can damn near throw it across the gym. LOL. I’ve just dropped med ball anything from the complex and I don’t believe I’m suffering anything.
@Hzn.B: I’m in a similar situation, I suffered a disc protrusion in March. The disc is basically healed but I have issues with the surrounding muscles for some reason. I’ve shortened my lower body complexes to this
Shoulder/ Squat day
a1) Hack Squat (maximal load) I cut the top-half squat and back squat because I feel like any compression from the bar messes with my back still, Hack Squat seems to be fine and I make sure to go deep.
a2) Power Snatch (I do these most days unless I’m having problems)
a3) Speed Hack Sqauat
a4) Jump Squat Series
It doesn’t follow CT’s layout but still hits important poins on the strength curve. It’s the best I can do right now. The Deadlift day I do everything but the Jumping Good Mornings. There are some days where I play it safe and skip the lower body piece of the complex unfortunately but not often.
I agree with RyFry (fellow Hoosier) this workout method is by far the most fun and challenge I’ve had in a while. Right now I’m following a diet plan to try and drop bodyfat and it’s workingg well in conjunction with this workout method. I really think I could use this method when I try and put on some mass in the fall. Thoughts on that?
@Jay: currently I am doing the old lats and bi’s workout which came out with hp mass. For chest, tri’s, and shoulders: I’m doing incline flys, heavy side partials, front lat raises, and read delts on a machine. I’m doing pronated triceps kickbacks and skull crushers. I’m also doing some shrugs here and there. I do all that twice a week. I’m at higher cals on a cut so I can get away with it all atm. Probably will go down to once a week in a couple weeks. I think this would be a good workout to put on mass as it is similar to the other workouts ct has posted on here which many people have success with.
[quote]RyFry wrote: @Jay: currently I am doing the old lats and bi’s workout which came out with hp mass. For chest, tri’s, and shoulders: I’m doing incline flys, heavy side partials, front lat raises, and read delts on a machine. I’m doing pronated triceps kickbacks and skull crushers. I’m also doing some shrugs here and there. I do all that twice a week. I’m at higher cals on a cut so I can get away with it all atm. Probably will go down to once a week in a couple weeks. I think this would be a good workout to put on mass as it is similar to the other workouts ct has posted on here which many people have success with.[/quote]
That’s cool. I went through Thibs older Training Lab vids and put together and arm and lat routine, so far so good. I’m also thinking I’m doing too much accessory work but I’m not sure yet. My bench press is strong so I’m going to stick with what I’m doing for now but my Shoulder Press is slowing down, perhaps I’ll drop my shoulder work down a little. My accessory work includes:
Mon/Thur (Shoulders / Legs):
Shoulders: Shrugs, rear dealt rows, lat raise, front raise.
Legs: somedays I do RDL, somedays Leg Curls, somedays none. After watching Meadow’s video wtih Dave Tate today I tried a super set of RDL’s → Leg Curls. Woah…
Tue/Fri (Chest / Deadlift):
Chest: High to Low Cable Crossover and Low to Mid cable crossover. I actually have a slight muscle imbalance and my triceps are too involved in my BP so I don’t do any Tricep work right now.
Deadlifts: I might do RDL’s if I don’t do them on Mon/Thur
how long do these workouts usually take daily? 4-6 complex w/ like 30-90 sec rest in between exercises and a bit of rest in between complex rounds times 2 seems like it might take 1.5hrs or more?