Syn, you have tremendous work capacity! So much for “non-functional” mass. Those workouts must be frying the shit in anyone.
=) keep it up!
[quote]synergy93 wrote:
I’ve been following a program CT designed for me, for the past 4 weeks (6 week program).
He just did a live spill about this type of program tonight. Check it out, very similar to what I’ve been doing. Mine involves a ton more work than the ones he’s posting in the spills, but the basic principles are the same.
Simply awesome.[/quote]
Sorry, I meant the one you’re going to be running for the local guys and filming. Sorry, I wasn’t very clear!
The Indigo Project
Day 1: AM Strength and Complex work
A. BB Bench + 150 lbs of chains
Ramped up to top 5 rep weight
Active Rest (AR): done between sets of ramping…kettle bell curls…with wrists extended to minimize forearm assistance
Complex B (Performed exercise pairings/supersets at each station, then moved to the next pairing…went threw 5 different pairings, before stating over at the beginning)
Rest: none…did biceps work as active rest between sets of press movements
B1 Med Ball chest throws into wall…5 reps
**took one step and threw the ball as hard as possible
14 lb ball
Active Rest (AR): Standing DB Hammer curls…no prescribed rep range, performed curls as the other person did the med ball chest throws
B2 BB bench plus chains (used about 20-30 lbs. less than the top weight reached in Exercise A)
AR: Blast strap curls on side of power rack
B3 Speed DB press (used a DB weight we could do about 30-40 times, but did them as fast as possible for 20 seconds or until speed slows significantly)
AR: Neutral Grip Kettle bell curls
B4 Prowler Chest throws…covered the entire length of the floor and back (about 25 yards each way)…got in about 15-17 reps total
AR: One Kettle bell…curls
B5 Plyo Pushups on tires…10 reps
AR: Cable curls…using either an EZ bar or rope attachement
I think we made it through this complex 4 or 5 times…wasn’t counting, just staying in the zone and focusing on maximum effort
Post Complex Work
3 Way Reverse Band Bench Press
C1 Close Grip Bench…8 reps
30 seconds rest
C2 Wide grip Bench…max reps with same weight
30 seconds rest
C3 Intermediate (regular grip) bench…max reps same weight
AR: Blast strap reverse flies
Performed this complex a total of 3 times
Killer workout! Could DEFINITELY feel the effects of the elevation.
CT’s coaching is better than advertised…that guy really knows how to train!
Rumor is, we will be doing isolation work for the push muscle focus from this morning, this afternoon
Crazy! Just a quick question- what are blast strap curls? I’ve heard them before, never seen them.
[quote]byukid wrote:
Crazy! Just a quick question- what are blast strap curls? I’ve heard them before, never seen them.[/quote]
The blast straps are attached to the top of the power rack…
you angle your body at about 45 degrees, with your arms extended and curl your body weight up to the point of maximum contraction of the biceps
The steeper the angle, the more difficult the movement
That makes so much more sense than my mental image of you trying to lift up one side of the rack whilst curling.
Looks awesome man. I think I read you were about to take down 14,000 calories and head in to the next session 
You’re probably saving money going out there now that you don’t have to pay for the supplements.
The vibe in that place must be through the roof, I’m jazzed just following along at home here.
Synergy—was all the “active rest” bicep stuff done for time or for a a rep range? You said above that the DB hammer curls were just while you were waiting on the teammate to finish the set. Was it the same for everything else? Also, how light in comparison to “normal” bicep work were the weights you handled for active recovery.
This. Looks. Epic.
Don’t know what else to say.
Thanks for the update, I hope you’re having a great time!
B.
[quote]Aragorn wrote:
Synergy—was all the “active rest” bicep stuff done for time or for a a rep range? You said above that the DB hammer curls were just while you were waiting on the teammate to finish the set. Was it the same for everything else? Also, how light in comparison to “normal” bicep work were the weights you handled for active recovery.[/quote]
There wasn’t a prescribed rep range for the active rest biceps work. It’s basically meant to add more overall work to the workout, but not interfere with the main movement it’s paired with.
As with all biceps work (CT style) the focus isn’t on weight, but quality of contraction, length of set, fatigue loading (via the first two things mentioned), etc.
Yes, the overall weights were lower than a stand alone bicep (and lats) workout, but weight isn’t the main objective, at least for today.
The Indigo Project
Day 1: PM structural workout
A. 3 Grip Reverse Band Bench press (Exactly the same as this morning)
A1 CG bench…8 reps
A2 Wide Grip Bench…max reps same weight
A3 Intermediate/Regular grip bench…max reps same weight
AR: abs
Rested about 30 seconds between grips
Chest Isolation Complex B
B1 Single Arm Cross-body machine chest press…8 reps each side
**The focus here was to “squeeze” the weight across your body and hold the peak contraction for 2 seconds
B2 Machine Chest Press (both arms at same time)…max reps same weight
AR: various kettle bell curls
*Performed 4 rounds of this complex
Chest Isolation Complex C
C1 Kettle Bell power flies…8 reps
**2 second stretch at bottom…2 second squeeze at top
C2 KB chest press…max reps same weight
C3 Push ups on floor…max reps with bodyweight
AR: None…didn’t do anything between sets of this
*Performed 4 rounds of this
Chest Isolation Complex D
D1 High to Low cable cross over…2 second hold in front of hips…think of a “most muscular” pose in bodybuilding
D2 High to low cable cross over…max reps same weight—hands finished in front of upper stomach
D3 Dips…max reps bodyweight
*Performed 3 rounds of this circuit
You forgot to include the activation exercise. Squeeze presses & abs as active rest.
The way i’m imagining neutral grip kettle bell curls seems really awkward/uncomfortable, were they? Seems like the weight would be pulling down on your fingers
How’s your chest feel? Lol. That would kill my chest for a month! Also, how did you like that sideways hammer strength chest press? It looked aweomse!
This is awesome that you’re listing the workouts. Thanks synergy! You look big enough to block out the sun
[quote]xdsho wrote:
This is awesome that you’re listing the workouts. Thanks synergy! You look big enough to block out the sun[/quote]
ditto. thanks a lot synergy, its gonna be really awesome to see how the other body parts get fucked up as much as your chest must have today!!
A lot of people saying this, but thanks for the insight and detailed workouts. Much appreciated.
Missing my trainer - but looks like your having “fun” out there! Keep up the good work!
[quote]erinjanepitsor wrote:
Missing my trainer [/quote]
Lucky you!
It looks like you are killing it out there. They definately picked the right guy to be out there.