[quote]Christian Thibaudeau wrote:
The Chinese row cannot replace the high pulls. Not the same type of stimulation. Honestly no exercise can replace the type of stimulus placed by the high pulls. If I have to pick one exercise to replace the high pulls if you can’t do them it would be the Kaworski shrugs… which is basically a combination of shrugs and upright row. Pulling the bar to a height between your navel and bottom of rip cage.[/quote]
Sorry CT but I misunderstood your earlier response regarding the Chinese row as meaning it can be subbed for the high pull. For layers with the Chinese row, how would you structure the program without the high pull layers?
I haven’t done high pull’s in a long while and know not to jump into layers with them. Thanks again for the help and sorry for the confusion.
Should the movement with Karwoski shrugs be initiated explosively like that of SGHP or in a controlled manner like shrugs?
Grip width has to be snatch grip or just outside shoulders?
Thanks again for the quick and precise reply.[/quote]
The Kaworsky shrugs are not explosive
Use a “clean” grip… slightly wider than shoulders[/quote]
Coach this is what I’m doing
For layer 2 and 3 Power Cleans from hang because I want to work on my explosiveness and Karwoski shrugs for layer 4 and 5. Hope I’m not too far and away.
Also I’m using fixed incline bench at my gym on Incline Bench day as it is my only option. Is the slight incline bench press preferable, the article didn’t mentioned it?
Should the movement with Karwoski shrugs be initiated explosively like that of SGHP or in a controlled manner like shrugs?
Grip width has to be snatch grip or just outside shoulders?
Thanks again for the quick and precise reply.[/quote]
The Kaworsky shrugs are not explosive
Use a “clean” grip… slightly wider than shoulders[/quote]
Coach this is what I’m doing
For layer 2 and 3 Power Cleans from hang because I want to work on my explosiveness and Karwoski shrugs for layer 4 and 5. Hope I’m not too far and away.
Also I’m using fixed incline bench at my gym on Incline Bench day as it is my only option. Is the slight incline bench press preferable, the article didn’t mentioned it?[/quote]
The power clean is not ideal to build mass (which is the main goal of the program) but if your goal is to get more explosive it’s not a bad choice. The regular incline will do.
Christian, what do you think about adding 1-2 Growth factor supersets at the end of the sessions for the muscles involved in the big lift? Would it be too much? Thank you
Layer 1 is interesting and surprisingly helpful. I used to just load up 200% of my 1RM and hold it but pushing against pins/bar is more convenient and natural.
Few q’s CT if you would…why 2RM vs. the 1RM (original layers) or 3RM (for beginner/intermediate on movements)? Fine to do fairly controlled/slow eccentric/explode at turnaround on ramp or pause?
And heavy eccentrics are very powerful but the weight used in layer 4 is not super heavy (though very challenging) though not light enough to be like an extended stretch…curious about this and also as eccentric might impair insulin sensitvity/recovery?
Merci
[quote]aartu9 wrote:
Christian, what do you think about adding 1-2 Growth factor supersets at the end of the sessions for the muscles involved in the big lift? Would it be too much? Thank you[/quote]
That’s fine if you feel energetic at the end of the session
Hey Coach. Thanks for the program. I was ready for something new after doing 5/3/1 for awhile. For weight progression, should we focus on getting the 4th layer up to a good 3 sets of 7 at 80% and let the ramp be auto regulated? Thanks.
[quote]stoicwarrior wrote:
Hey Coach. Thanks for the program. I was ready for something new after doing 5/3/1 for awhile. For weight progression, should we focus on getting the 4th layer up to a good 3 sets of 7 at 80% and let the ramp be auto regulated? Thanks. [/quote]
Let the ramp be autoregulated and select the weights for the other layers based on the performance of the first one. You don’t use predetermined progression.
Thanks CT. And i just did the high incline press and i think i felt that more in my shoulders than a shoulder press. I might finally make some progress on my shoulders.
It’s likely manageable… try to put as many days as possible between the squat and dead sessions (so they should not follow each other in the order).[/quote]
[quote]stoicwarrior wrote:
Thanks CT. And i just did the high incline press and i think i felt that more in my shoulders than a shoulder press. I might finally make some progress on my shoulders. [/quote]
Yes that’s why I like it over the military press strictly for developing the shoulders. It involved the delts just as much but you can use a bit more weight and it feels more natural.
[quote]stoicwarrior wrote:
Thanks CT. And i just did the high incline press and i think i felt that more in my shoulders than a shoulder press. I might finally make some progress on my shoulders. [/quote]
Yes that’s why I like it over the military press strictly for developing the shoulders. It involved the delts just as much but you can use a bit more weight and it feels more natural.[/quote]
Hi CT,
Probably a dumb question, but… when you say “developing the shoulders” do you mean hypertrophy mostly or will this also translate to greater overhead pressing strength?
If a person wanted to use the layer system, but one of their goals is to develop more overhead pressing strength over shoulder size would you still recommend the incline press over the military press? Thanks!
[quote]stoicwarrior wrote:
Thanks CT. And i just did the high incline press and i think i felt that more in my shoulders than a shoulder press. I might finally make some progress on my shoulders. [/quote]
Yes that’s why I like it over the military press strictly for developing the shoulders. It involved the delts just as much but you can use a bit more weight and it feels more natural.[/quote]
CT, Before you have said the behind neck press is the best overall shoulder builder because it uses the side and rear delts more. If the high incline is your main shoulder movement would you say you need more side and rear delt work to develop full shoulders?
Hey CT I’m excited to jump on the new finalized layer program starting january (after I finish my current block).
I had a few questions
What do you think of using the bb row (any variant) in the layer style for back day instead of just the preacher curl? I remember it being part of the initial layer work out.
Because am at an awesome gym with only a squat rack, and no power rack. I was thinking of using the smith for the isometric work with a ton of immovable weight. I wouldnt be moving in the smith just isometrically contracting so I believe this would be ok.
Last question is what is your position on bear hug carries. I noticed they weren’t in your latest programs that include loaded carries And that the overhead is matched with the bench day.
[quote]AbsoluteBoxer wrote:
Hey CT I’m excited to jump on the new finalized layer program starting january (after I finish my current block).
I had a few questions
What do you think of using the bb row (any variant) in the layer style for back day instead of just the preacher curl? I remember it being part of the initial layer work out.
Because am at an awesome gym with only a squat rack, and no power rack. I was thinking of using the smith for the isometric work with a ton of immovable weight. I wouldnt be moving in the smith just isometrically contracting so I believe this would be ok.
Last question is what is your position on bear hug carries. I noticed they weren’t in your latest programs that include loaded carries And that the overhead is matched with the bench day.
Thank you again![/quote]
I already answered that earlier in the thread. It’s fine to use the Chinese row… I would not use the barbell row because it will tax the lower back too much and you can get false results by changing the torso angle slightly.
Ah yes I see now. Sorry about that… I had read that as Chinese high pull for some reason, didn’t realize you were talking about the chest supported one.
I’m just finishing week two and am struggling to just reach 45-50 secs on the final layer. Should I pay attention to the TUT here or just go with it as long as possible and not worry about time? Or maybe when I can’t keep repping just do a mid range Iso hold a few more secs? Thanks again.