Thibs New Training Questions #3

Training
1101

I am having trouble settin up a circuit for Day 2 of my leg spec phase. Any critique on the following would be great. Thanks.

Strength Circuit:

Front Squat, Step up, Deadlift

And for an isolation circuit…

Leg Extension, SLDL, Leg Curl

And finally the max reps circuit…

Front Squat, Leg Extension, Deadlift, Leg Curl

Am I trying to do too much? Should I just focus on either quad dominant or hip dominant?

I can’t remember if you stated a goal percentage for the strength circuit, but I was thinking roughly 70 to 80% of 1 RM?

1102

Sorry Coach if stupid question,and I now you already for this question,but I don’t find exactly answer

How activate the nervous system whit HEAVY PARTIAL without causing fatigue?

How many volume for doing activation HEAVY PARTIEL correctly.

Thanks for your time

1103

[quote]timmcbride00 wrote:
I am having trouble settin up a circuit for Day 2 of my leg spec phase. Any critique on the following would be great. Thanks.

Strength Circuit:

Front Squat, Step up, Deadlift

And for an isolation circuit…

Leg Extension, SLDL, Leg Curl

And finally the max reps circuit…

Front Squat, Leg Extension, Deadlift, Leg Curl

Am I trying to do too much? Should I just focus on either quad dominant or hip dominant?

I can’t remember if you stated a goal percentage for the strength circuit, but I was thinking roughly 70 to 80% of 1 RM?[/quote]

  1. I don’t like the use of a step-up in a strength circuit… front squat,leg press, deadlift would be better

  2. I don’t see how you can put the SLDL in an isolation circuit. Something like extension, calves raises, leg curl would be better

  3. I don’t really like the front squat for max rep sets as the grip or holding proper body position will give before the main muscle group. I normally don’t go with one squat and one deadlift variation either because of excessive lower back fatigue.

Is it too much? It depends on how many sets of each you are doing. But you should be fine.

75-85% if a good range for the strength circuit.

1104

Wow, I had it completely botched! Thanks for the help.

  1. I don’t have access to a leg press, what if I threw in back squat after front squat?

  2. And switch out the front squats for back squats on the max reps due to the grip issue you mentioned?

I could take out the deadlift (on the max rep circuit) due to the lower back fatigue you mentioned and use my tire sled there instead.

[quote]Christian Thibaudeau wrote:

[quote]timmcbride00 wrote:
I am having trouble settin up a circuit for Day 2 of my leg spec phase. Any critique on the following would be great. Thanks.

Strength Circuit:

Front Squat, Step up, Deadlift

And for an isolation circuit…

Leg Extension, SLDL, Leg Curl

And finally the max reps circuit…

Front Squat, Leg Extension, Deadlift, Leg Curl

Am I trying to do too much? Should I just focus on either quad dominant or hip dominant?

I can’t remember if you stated a goal percentage for the strength circuit, but I was thinking roughly 70 to 80% of 1 RM?[/quote]

  1. I don’t like the use of a step-up in a strength circuit… front squat,leg press, deadlift would be better

  2. I don’t see how you can put the SLDL in an isolation circuit. Something like extension, calves raises, leg curl would be better

  3. I don’t really like the front squat for max rep sets as the grip or holding proper body position will give before the main muscle group. I normally don’t go with one squat and one deadlift variation either because of excessive lower back fatigue.

Is it too much? It depends on how many sets of each you are doing. But you should be fine.

75-85% if a good range for the strength circuit.[/quote]

1105

[quote]timmcbride00 wrote:
Wow, I had it completely botched! Thanks for the help.

  1. I don’t have access to a leg press, what if I threw in back squat after front squat?

  2. And switch out the front squats for back squats on the max reps due to the grip issue you mentioned?

I could take out the deadlift (on the max rep circuit) due to the lower back fatigue you mentioned and use my tire sled there instead.

[quote]Christian Thibaudeau wrote:

[quote]timmcbride00 wrote:
I am having trouble settin up a circuit for Day 2 of my leg spec phase. Any critique on the following would be great. Thanks.

Strength Circuit:

Front Squat, Step up, Deadlift

And for an isolation circuit…

Leg Extension, SLDL, Leg Curl

And finally the max reps circuit…

Front Squat, Leg Extension, Deadlift, Leg Curl

Am I trying to do too much? Should I just focus on either quad dominant or hip dominant?

I can’t remember if you stated a goal percentage for the strength circuit, but I was thinking roughly 70 to 80% of 1 RM?[/quote]

  1. I don’t like the use of a step-up in a strength circuit… front squat,leg press, deadlift would be better

  2. I don’t see how you can put the SLDL in an isolation circuit. Something like extension, calves raises, leg curl would be better

  3. I don’t really like the front squat for max rep sets as the grip or holding proper body position will give before the main muscle group. I normally don’t go with one squat and one deadlift variation either because of excessive lower back fatigue.

Is it too much? It depends on how many sets of each you are doing. But you should be fine.

75-85% if a good range for the strength circuit.[/quote]
[/quote]

If you have a tire sled, I would suggest the following as you max rep circuit:

Front squat
Walking backwards with the sled in a crouched position
Leg extension
Sled pull-through
Leg curl

For the strength circuit, with your options, the following could be good:

Front squat
Deadlift
Back squat

But I would take a slightly longer break between each circuit

1106

[quote]Christian Thibaudeau wrote:

If you have a tire sled, I would suggest the following as you max rep circuit:

Front squat
Walking backwards with the sled in a crouched position
Leg extension
Sled pull-through
Leg curl

For the strength circuit, with your options, the following could be good:

Front squat
Deadlift
Back squat

But I would take a slightly longer break between each circuit
[/quote]

Excellent, much obliged.

I will try not to botch it up so badly next time. :slight_smile:

1107

[quote]timmcbride00 wrote:

[quote]Christian Thibaudeau wrote:

If you have a tire sled, I would suggest the following as you max rep circuit:

Front squat
Walking backwards with the sled in a crouched position
Leg extension
Sled pull-through
Leg curl

For the strength circuit, with your options, the following could be good:

Front squat
Deadlift
Back squat

But I would take a slightly longer break between each circuit
[/quote]

Excellent, much obliged.

I will try not to botch it up so badly next time. :)[/quote]

Hey, I botched more than a few thing in my career!!! Don’t worry about it.

1108

CT,

I think i read somewhere that you prefer a Push/Pull/Legs approach to training (not in any particular order, just the set-up). Is it best to just repeat these as much as possible without taking a rest day, or instead of a rest day doing a neural charge workout?

I have been trying to lower volume and lift Push/Legs/Pull as often as I can but I don’t think I’m ready yet for that high frequency. Is this something you build your CNS up to handle over time?

Thank you,
Adam

1109

[quote]Christian Thibaudeau wrote:

Hey, I botched more than a few thing in my career!!! Don’t worry about it.

[/quote]

Thanks, I appreciate your humility.

Side note (no question, just praise):

I just did a performance quad dominant workout; Vertical Jump, Front Squat, Back Squat, Half Squat (all 5 reps ramping), Leg Curl, Sled sprints.

It was awesome!

I’ve been working out on my lunch break so I can have time for double sessions. One session at 12 noon, the other at 4pm or 7pm depending on my schedule. I have never felt better since implementing the second session (eccentric-less with my tire sled).

I look fuller all the time and I recovery much better, Thanks for all the great information.

I look forward to the circuits tomorrow!

1110

[quote]timmcbride00 wrote:

[quote]Christian Thibaudeau wrote:

Hey, I botched more than a few thing in my career!!! Don’t worry about it.

[/quote]

Thanks, I appreciate your humility.

Side note (no question, just praise):

I just did a performance quad dominant workout; Vertical Jump, Front Squat, Back Squat, Half Squat (all 5 reps ramping), Leg Curl, Sled sprints.

It was awesome!

I’ve been working out on my lunch break so I can have time for double sessions. One session at 12 noon, the other at 4pm or 7pm depending on my schedule. I have never felt better since implementing the second session (eccentric-less with my tire sled).

I look fuller all the time and I recovery much better, Thanks for all the great information.

I look forward to the circuits tomorrow![/quote]

Great to hear! Always fun to have dedicated and smart people give our concepts a solid test drive.

1111

[quote]ashylarryku wrote:
CT,

I think i read somewhere that you prefer a Push/Pull/Legs approach to training (not in any particular order, just the set-up). Is it best to just repeat these as much as possible without taking a rest day, or instead of a rest day doing a neural charge workout?

I have been trying to lower volume and lift Push/Legs/Pull as often as I can but I don’t think I’m ready yet for that high frequency. Is this something you build your CNS up to handle over time?

Thank you,
Adam[/quote]

Neural charge workouts are superior to OFF days 95% of the time. And yes, by having them instead of your off days you will eventually improve your capacity to train hard more frequentely.

1112

[quote]Christian Thibaudeau wrote:

[quote]ashylarryku wrote:
CT,

I think i read somewhere that you prefer a Push/Pull/Legs approach to training (not in any particular order, just the set-up). Is it best to just repeat these as much as possible without taking a rest day, or instead of a rest day doing a neural charge workout?

I have been trying to lower volume and lift Push/Legs/Pull as often as I can but I don’t think I’m ready yet for that high frequency. Is this something you build your CNS up to handle over time?

Thank you,
Adam[/quote]

Neural charge workouts are superior to OFF days 95% of the time. And yes, by having them instead of your off days you will eventually improve your capacity to train hard more frequentely.[/quote]

Thanks a lot! I was planning on taking the day off to do some studying, but I might see if I can’t make it in for a quick session.

1113

[quote]Christian Thibaudeau wrote:

[quote]nickj_777 wrote:
Hey Thibs can you explain in this piece you wrote why you finish with the shortest movement (i.e. from pins)? By the way I was thinking am I right that Stan Mcquay hasn’t done well since you worked with him?
.[/quote]

Regarding Stan; I wont make any comments. He is a good guy. He has made some improvements in that he looks to be bigger. But his waist has also gotten bigger, IMHO Stan’s strength was his line and aesthetics, and although he is bigger now, he doesn’t seem to look as good.[/quote]

What exactly made his waist to grow? And how can it be avoided? Thank you

1114

Thibs,

At what weight does it become dangerous to shoulder health (i’m thinking ac joint injury) to perform olympic lifts without bumper plates and being able to drop the barbell?

my power clean is now getting over 200 lbs, so i’m wondering if there’s anything to worry about

once my rugby season ends in november, i’m going to join the olympic lifting club at my uni gym, but that’s still a ways away.

Thanks

1115

hey Thib,

i feel like my strength gains have stagnated after ditching the olympic lifts. Do you think that they boost upper and lower body gains or could it be another reason.

1116

I made myself a program using a 6-8 sets of 3 perfect reps basis…

Day 1: Bench Press 8x3, Deadlift 8x3 , Straight Bar Curls 6x4

Day 2: Pushpress 7x3, Power Clean 7x3 Closegrip Bench 5x3

Day 3: Frontsquats 7x3 , Cablerows 8x3 , Calves

Deadlift progress has been great. went up 20 pounds a week for 3 weeks. My only problem is that my benchpress has appeared to stagnate. I had 3 weeks in a row of great progress… last set of one week I did 230 for 6, then 235 for 3 for the next, and the next week 240 for 4 on the last set… The next week i only got 245 for a set of 2. and every week after that, ive been stuck at 240 for 3… im not exactly sure what i should do to regain progress. do i back off?

1117

CT

I can only make it to the gym 4 times a week in the AM.I have a small gym in my apartments which would be ok for N-Charge workouts. Could you please have a look at my shedule and give me any advice on which would be more effective ?:

Mon -Upper body performance ( + tri’s)
tues -Lowerbody
Wed -Foundation
Thurs -off/or NC workout PM
Fri - Upper performance ( + traps. rhombs and rear delts)
sat- off
Sun - NC PM

or

Mon -Upper body performance (+ traps. rhombs and rear delts )
tues -Lowerbody
Wed -off/or NC workout PM
Thurs - Foundation
Fri - Upper performance (+tris)
sat- Off
Sun- NC workout PM

If you can suggest a better shedule I would appreciate your input.

Thanks in advance as always, you guys are doing a great job…Keeping training fresh and interesting, as well as helping chaps like myself look good for ‘da ladies’

Moogweasel

1118

[quote]RawMinded wrote:
hey Thib,

i feel like my strength gains have stagnated after ditching the olympic lifts. Do you think that they boost upper and lower body gains or could it be another reason.[/quote]

They can help gain strength in all muscles since they involve most of them to some degree. The OL a particularly effective at activating the nervous system, which increases overall strength and power.

1119

Hey Thib,

Off day from Oly lifting, so today I would like to do some active recovery eccentric-less work for 30 mins for my entire body. Which sled variations would be best to use? I was thinking: sled pull-though, sled walk (forward/backward), sled curls/extensions, sled rows, sled rear-delt flies (from high to low like in your vids), sled front raises, sled external rotation… any recommendations?

1120

[quote]ahu2468 wrote:

[quote]bloodnsweat wrote:

[quote]Christian Thibaudeau wrote:

LOWER BODY PERFORMANCE

ACTIVATION
Jump squat (20% of max) 3-4 sets of 3 OR�?�¢?�?�¦
Vertical jump 3-4 sets of 5 OR �?�¢?�?�¦
Depth jumps 3-4 sets of 4 OR …
Olympic variation 3-4 sets of 2-3 reps

[/quote]

Is this the order you perform them in? Just curious to your reason behind their order. I get why you would have depth jumps after standard verticals, but I would’ve put the jump squat last in the activation since it’s being loaded. Does it potentiate the jumps when it’s at the beginning?

Also, I play basketball and have at least a 34" vert. I lose quite a bit of height after 1 or 2 vertical jumps and it takes a lot out of me. Is 1 rep good enough for an activation set? I’m thinking maybe jump squats might be a better option for me (I can do 3 before I lose noticeable explosiveness). What do you think?
[/quote]

No expert but the activation description says “OR” after each exercise meaning that it’s not a circuit but a choice of one of the four or five exercises.

As for your activation sets, my EDUCATED GUESS is that you have been playing b-ball for a while and have become a better reciter of the HTMUs in your lower body with all the sprinting and explosive jumping inherent in the game.

What one jump does for you might equal 3-5 jumps for me. Just food for thought.

NOt sure if one method is better than the other though, but with all the talk about auto-regulation, I’m guessing which ever one makes you feel more “on” is the better method.[/quote]

Ah! I didn’t notice the “or” thanks for pointing that out, you’re likely right. Same with the rest of your post, thanks!