Hey Coach CT, would taking each spec phase in the IBB program for 8 weeks be too long? I just finished the shoulder spec two weeks ago( ran this phase for 8 weeks) and can’t believe how well it worked.
I know you’ve heard this before but thanks for this great program.
Gus
[quote]gustavopacho wrote:
Hey Coach CT, would taking each spec phase in the IBB program for 8 weeks be too long? I just finished the shoulder spec two weeks ago( ran this phase for 8 weeks) and can’t believe how well it worked.
I know you’ve heard this before but thanks for this great program.
Gus
[/quote]
6 weeks is fine… 8 weeks might be pushing it. But if you are still getting gains and are not fed up with the program, why not.
CT,
i noticed yesterday while DLing that in the beginning of the movement my hips start to rise faster than my upper body straightens out. the motion doesnt seem like it is as fluid as it should be and i think i turn it into too much of a low back exercise instead of hams…
should i drop down the weight?
would getting a belt (PLing or BBing?) help?
any help is appreciated. thanks
Hey CT
[quote]nickj_777 wrote:
Hey CT
[/quote]
The clean pull from the hang would be a better choice.
Hi Coach, I’ve been doing a lot of reading lately on this board and poliquin’s site about the biosig method and it’s very interesting. It seems that you’ve had a lot of success with the protocols that you’ve tried and have helped many others progess as well.
While I don’t plan on doing any of the full protocols because I am nowhere near a biosig practitioner, I plan on experimenting with some of the variables. You mentioned to another poster that when trying to improve cortisol and testosterone function as well as insulin sensitivity that it would be wise to alternate cortisol and testosterone protocols.
Essentially, you mentioned that during a cortisol protocol low volume works best, and heavy weight training during testosterone phases work best. How low would you go with the volume, would you just ramp with sets of 3 during the cortisol phase and limit accessory exercises, then during the testosterone phase maintain the same exercises but drop the reps the 1-2?
would this be the time to add partial reps? The concepts behind biosig seem to fit well with the newest techniques that you have been writing about.
Thanks
Thib,
Barbell curls always caused long-term annoying injuries to my wrist ligaments. I don’t understand… does it indicate that I have weak wrists/forearms OR that I have poor levers or something for this exercsise ?
Hey CT I tired this yesterday and I hit a PR in my bench. I did the ratchet yet the first rep was with tiger grips and the set of 3 was without. Im guessing it was what you call potentiation and more activation of HTMU. What do ye think?
Hey CT, you once posted the following training schedule for busy times in your life. Have you ever written out this template including sample exercises which be most effective?
A very good abbreviated schedule for 3 weekly workouts would look like this:
DAY 1
Squat movement
Vertical pushing movement
Vertical pulling movement*
*The last two exercises being performed as an antagonist pair
DAY 2
Deadlift movement
Horizontal pushing movement
Horizontal pulling movement*
*The last two exercises being performed as an antagonist pair
DAY 3
Olympic lift variation (e.g. power clean from blocks or power snatch from hang)
Deadstop pressing exercise
Deadstop pulling exercise
[quote]Thy. wrote:
Thib,
Barbell curls always caused long-term annoying injuries to my wrist ligaments. I don’t understand… does it indicate that I have weak wrists/forearms OR that I have poor levers or something for this exercsise ?[/quote]
Is it only with a straight bar or with an E bar too? If you are fine with an EZ bar, it could indicate a lack of capacity to supinate as well as tight internal rotators of the shoulder.
Hey Coach,
I’m using OVT again and was wanting to incorporate some power cleans this time. If I were to put power cleans in the program a) would it be on legs day or an additional day? b) what supplemental exercise would I superset it with?
Thanks
[quote]Griff14 wrote:
Hey Coach,
I’m using OVT again and was wanting to incorporate some power cleans this time. If I were to put power cleans in the program a) would it be on legs day or an additional day? b) what supplemental exercise would I superset it with?
Thanks[/quote]
I would add it at the beginning of the lower body sessions as an activation tool. So do it by itself before doing the rest of the workout.
[quote]Christian Thibaudeau wrote:
[quote]Thy. wrote:
Thib,
Barbell curls always caused long-term annoying injuries to my wrist ligaments. I don’t understand… does it indicate that I have weak wrists/forearms OR that I have poor levers or something for this exercsise ?[/quote]
Is it only with a straight bar or with an E bar too? If you are fine with an EZ bar, it could indicate a lack of capacity to supinate as well as tight internal rotators of the shoulder.[/quote]
Better with an EZ bar, but still not good. I’m very flexible everywhere so not a tigthness issue. The pain is most prominent straight down from the pinky finger side, not the whole wrist.
Thib, do you know a good olympic barbell supplier in Montreal or Quebec?
[quote]CPerfringens wrote:
Thib, do you know a good olympic barbell supplier in Montreal or Quebec? [/quote]
[quote]Christian Thibaudeau wrote:
This has nothing to do with training tips… but it is something random and it happened today.
I just received 3 olympic lifting bars and 530lbs worth of bumper plates. Bought them very cheap from Sorinex. They make their own stuff so I bought their home brand, which is VERY inexpensive.
They make bumper plates in both kg and lbs. Although I come from an olympic lifting background and work well in Kg, everybody I work with normally uses lbs. So I bought the lbs option.
2 man’s bars
1 woman’s bar
4 x 45lbs
4 x 35lbs
4 x 25lbs
6 x 15lbs (first time I’ve seen those)
2 x 10lbs (also a first)
All in bumper plates for less than 2000$ including shipping! Not bad considering that a Eleiko BAR (only the bar) costs almost that much!
During my lifting career I’ve trained on most olympic lifting brands (Eleiko, Ivanko, York competition and training sets, Ueseka, etc.) and on some unknown foreign stuff and the Sorinex stuff is just as good as any training set I’ve used. I will not be idiotic and claim that it is as good as Eleiko’s competition stuff (although 99% of those who compare both will not see a difference) but it is at least as good as the York’s and Ivanko’s olympic lifting bumper sets and most other brands.
Those who are looking into buying bumpers for their home gym should take a look at these. For less than 700$ you can get 260lbs in bumper plates and a quality bar. Hard to get a better deal on new stuff.
http://store.sorinex.com/Black_Bumper_Plates_s/112.htm
http://store.sorinex.com/Sorinex_All_Terrain_Bar_45lb_p/sorb-1.htm
[/quote]
hope that helps 
[quote]CPerfringens wrote:
Thib, do you know a good olympic barbell supplier in Montreal or Quebec? [/quote]
If you don’t mind ‘‘generic’’ olympic lifting bars and bumpers (that’s what I have):
http://www.thegaragegymstore.ca/
They are in Ontario but they ship nationwide.
Coach,
What do you think of trap bar jumps used instead of power cleans? Joe Defranco prefers this to power cleans for his athletes because he’s seen many athletes come to him with prior wrist injuries from the catch of the clean and improper form…not that he has anything against the olympic lifts but they must be well coached and take a lot of time to learn usually.
Do you think this would be a better exercise for someone to perform who has no experience with cleans and less than stellar flexibility?
[quote]Christian Thibaudeau wrote:
This has nothing to do with training tips… but it is something random and it happened today.
I just received 3 olympic lifting bars and 530lbs worth of bumper plates. Bought them very cheap from Sorinex. They make their own stuff so I bought their home brand, which is VERY inexpensive.
During my lifting career I’ve trained on most olympic lifting brands (Eleiko, Ivanko, York competition and training sets, Ueseka, etc.) and on some unknown foreign stuff and the Sorinex stuff is just as good as any training set I’ve used.
I will not be idiotic and claim that it is as good as Eleiko’s competition stuff (although 99% of those who compare both will not see a difference) but it is at least as good as the York’s and Ivanko’s olympic lifting bumper sets and most other brands.
Those who are looking into buying bumpers for their home gym should take a look at these. For less than 700$ you can get 260lbs in bumper plates and a quality bar. Hard to get a better deal on new stuff.
http://store.sorinex.com/Black_Bumper_Plates_s/112.htm
http://store.sorinex.com/Sorinex_All_Terrain_Bar_45lb_p/sorb-1.htm
[/quote]
Thank a lot for the replies.
I’m looking for a quality bar, but not a competition one. You say “generic” like it’s a bad thing, but I’ve been in a few gym and was able to compare barbell quality and as you’ll probably agree there are VERY significant differences to notice between a quality bar and a cheap bar, with the knurling being the biggest one.
If those generic bars are what I call a quality bar and they suit you, they’ll certainly suit me.
I’ve a 2-3 bad experiences about shopping for a bar. When you talk to a clerk that’s not into weigthlifting, he’ll look at you like you’re stupid for wanting a sharp diamond knurling when the only bar he has to offer has a flat framed knurling with no grip at all. Or he warrants that 6 ft and a diameter below 28 mm is “standard”. That’s annoying, I’ll never go back to fitness depot again!
Montreal is a big city, I expected to find at least one retailer of quality barbell. If even you don’t know one, I think all hopes are dead.
[quote]CPerfringens wrote:
[quote]Christian Thibaudeau wrote:
This has nothing to do with training tips… but it is something random and it happened today.
I just received 3 olympic lifting bars and 530lbs worth of bumper plates. Bought them very cheap from Sorinex. They make their own stuff so I bought their home brand, which is VERY inexpensive.
During my lifting career I’ve trained on most olympic lifting brands (Eleiko, Ivanko, York competition and training sets, Ueseka, etc.) and on some unknown foreign stuff and the Sorinex stuff is just as good as any training set I’ve used.
I will not be idiotic and claim that it is as good as Eleiko’s competition stuff (although 99% of those who compare both will not see a difference) but it is at least as good as the York’s and Ivanko’s olympic lifting bumper sets and most other brands.
Those who are looking into buying bumpers for their home gym should take a look at these. For less than 700$ you can get 260lbs in bumper plates and a quality bar. Hard to get a better deal on new stuff.
http://store.sorinex.com/Black_Bumper_Plates_s/112.htm
http://store.sorinex.com/Sorinex_All_Terrain_Bar_45lb_p/sorb-1.htm
[/quote]
Thank a lot for the replies.
I’m looking for a quality bar, but not a competition one. You say “generic” like it’s a bad thing, but I’ve been in a few gym and was able to compare barbell quality and as you’ll probably agree there are VERY significant differences to notice between a quality bar and a cheap bar, with the knurling being the biggest one.
If those generic bars are what I call a quality bar and they suit you, they’ll certainly suit me.
I’ve a 2-3 bad experiences about shopping for a bar. When you talk to a clerk that’s not into weigthlifting, he’ll look at you like you’re stupid for wanting a sharp diamond knurling when the only bar he has to offer has a flat framed knurling with no grip at all. Or he warrants that 6 ft and a diameter below 28 mm is “standard”. That’s annoying, I’ll never go back to fitness depot again!
Montreal is a big city, I expected to find at least one retailer of quality barbell. If even you don’t know one, I think all hopes are dead. [/quote]
The problem is that in 90% of the places selling barbells, you will only find ‘‘cheap’’ bars. Not that they are fragile or anything, but they:
Are non revolving or don’t rotate much. With a quality bar you can spin a plate that is on the bar and it will keep spinning for several seconds. This is VERY important if you perform any of the olympic lifts. While the olympic lifts CAN be done on a poorly rotating bar, the risk for wrist and elbows injury drastically increases.
Are only tested up to 500lbs. Most bars you find in gyms are like this and over time, if you are handling 400lbs loads frequentely (squats, deads, rack pull, etc.) the bar will bend and stay bent.
Your best best in Montreal would be to contact the olympic lifting federation (www.fedhaltero.qc.ca), they could provide you with a retailer. But chances are that you would still need to order and end up paying more than the online store I sent you.
A ‘‘Generic’’ bar is NOT the cheap bars you find in gyms. Most commercial gyms (even the big ones) have cheap bars. BTW, the knurling is about the last thing I look like when comparing bar quality. For example Eleiko is the best barbell in the world, but has very little knurling compared to a York bar. And the Ueseka bar’s knurling is so rough that I could never train on one without tearing my hands! But all three are high quality bars. Toughness and the quality of the revolving sleeve are the most important things to consider.
A generic bar answers all the specs of a competition olympic bar as far as it’s capacity to withstand punishment without staying bent (up to 1000lbs) and the rotation of its sleeve.
THIS would be a good choice and is fairly cheap: http://www.thegaragegymstore.ca/York_Standard_Men_s_Needle_Bearing_Olympic_Trainin_p/32110.htm
[quote]nycsfinest wrote:
Coach,
What do you think of trap bar jumps used instead of power cleans? Joe Defranco prefers this to power cleans for his athletes because he’s seen many athletes come to him with prior wrist injuries from the catch of the clean and improper form…not that he has anything against the olympic lifts but they must be well coached and take a lot of time to learn usually.
Do you think this would be a better exercise for someone to perform who has no experience with cleans and less than stellar flexibility?
I have used jump squats extensively with athletes with mobility problems… same thing. Although a heavy trap bar jump could seriously injury the shoulders upon landing (motion similar to pulling your arms out of their sockets).