Thibs New Training Questions #4

Training
381

[quote]Christian Thibaudeau wrote:
A. Military press - Ramping sets of 3 reps
B. Incline press - Ramping sets of 3 reps where the military press ended
C. Bench press - Ramping sets of 3 reps where the incline press ended
D. Top half bench press - Ramping sets of 3 reps where the bench press ended\

*In between sets of these I would throw in traps, rear delts and rhomboid work.
[/quote]

CT,

I did this last night and used the micro ramping protocol. I cannot believe how good I felt. I train at night and at times have a hard time getting the intensity going. Not last night!

Between each exercise, I did MP Shrugs (I have to practice these), then DB rotator cuff work, and then face pulls. My plan was to finish up with 1x10-12 flat DB flies, but did not need it. I did do a three round RP set (21reps) on overhead rope extensions. My energy level was very high and my performance was great. I was expecting to be painfully sore today. However, I am not sore at all. The muscles do feel very full though.

I am going to follow the following split, as it is almost exactly what I was doing:

DAY 1 - Upper body performance (pressing plus auxiliary rear delts, traps and rhomboids work)
DAY 2 - Lats and biceps
DAY 3 - Upper body performance 2 (abs and neck work)
DAY 4 - Lower body

Now for my question… my day 4 is deads, hams, quads. This past Saturday I did the following:
Deads 9x3
Seated ham curl - double ramp 6x3 (too easy as my stack is too light for x3)
Front squats - 8x3
Wide stance BB squats - 8x3

Do you see any issues with this day? Is this enough hamstring work? I will be doing prowler work too.

382

[quote]Liv92 wrote:

[quote]Christian Thibaudeau wrote:

[quote]Liv92 wrote:
CT, do you still recommend this split:

Monday: Upper body performance 1
Tuesday: Lower body performance
Wednesday: Upper body foundation
Thursday: OFF/Neural charge workout
Friday: Upper body performance 2
Saturday: Lower body work capacity <----- about this, I don’t have a sled or anything… so I could I do deadlifts and some hamstring work here?
Sunday: OFF/Neural charge workout
[/quote]

Yes, that is one of the split I use.

For the lower body work capacity day, you don’t want to do stuff that is draining on the nervous system… so deadlifts are not my best option. If you don’t have a sled (buy one) I would go with a lower body circuit, 4-5 exercises, 6-8 reps per exercise trying to de-emphasize the eccentric.[/quote]

I’m just wondering, why don’t you really recommend 3 Upper Body Performances anymore? [/quote]

I didn’t say that I didn’t recommend 3 upper bod performances sessions… I said that thr split above is ONE that I recommend. I PERSONALLY use up to 5 such days per week.

383

[quote]Christian Thibaudeau wrote:

[quote]Liv92 wrote:
CT, do you still recommend this split:

Monday: Upper body performance 1
Tuesday: Lower body performance
Wednesday: Upper body foundation
Thursday: OFF/Neural charge workout
Friday: Upper body performance 2
Saturday: Lower body work capacity <----- about this, I don’t have a sled or anything… so I could I do deadlifts and some hamstring work here?
Sunday: OFF/Neural charge workout
[/quote]

Yes, that is one of the split I use.

For the lower body work capacity day, you don’t want to do stuff that is draining on the nervous system… so deadlifts are not my best option. If you don’t have a sled (buy one) I would go with a lower body circuit, 4-5 exercises, 6-8 reps per exercise trying to de-emphasize the eccentric.[/quote]

If you are using sled type work on the second lower body day (or circuits). Do you do deadlifts and squats on the same day on the first lower body day? I have seen the leg workouts posted and haven’t seen where deadlifts fit in?

384

5 days of upper body performance work is possible. I have been on powerlifting type routines where I have bench pressed up to 5 days per week using many sets each day usually in the 70-80% range not going to failure. You probably have to have a high work capacity, I consider mine to be pretty high but not at the level of Christian

385

[quote]Christian Thibaudeau wrote:

[quote]Liv92 wrote:

[quote]Christian Thibaudeau wrote:

[quote]Liv92 wrote:
CT, do you still recommend this split:

Monday: Upper body performance 1
Tuesday: Lower body performance
Wednesday: Upper body foundation
Thursday: OFF/Neural charge workout
Friday: Upper body performance 2
Saturday: Lower body work capacity <----- about this, I don’t have a sled or anything… so I could I do deadlifts and some hamstring work here?
Sunday: OFF/Neural charge workout
[/quote]

Yes, that is one of the split I use.

For the lower body work capacity day, you don’t want to do stuff that is draining on the nervous system… so deadlifts are not my best option. If you don’t have a sled (buy one) I would go with a lower body circuit, 4-5 exercises, 6-8 reps per exercise trying to de-emphasize the eccentric.[/quote]

I’m just wondering, why don’t you really recommend 3 Upper Body Performances anymore? [/quote]

I didn’t say that I didn’t recommend 3 upper bod performances sessions… I said that thr split above is ONE that I recommend. I PERSONALLY use up to 5 such days per week.[/quote]

Alrighty, thank you Coach. Your input is highly appreciated. =]

386

oh and to add to my previous post, Coach do you ever get any type of discomfort or tendonitis in the shoulders when pressing 5 times per week?? I did but I still made good progress strength and size wise and when progress stopped after a couple of months I stopped.

387

CT,
When is your new book coming out? And does it contain most, if not all, of the training principles you have talked about in these training questions and what you learnt training the guys in The Training Lab?

It would be good to have it all explained in one place rather than having it spread out over several training question threads and videos.

388

[quote]pro.nub wrote:
CT,
When is your new book coming out? And does it contain most, if not all, of the training principles you have talked about in these training questions and what you learnt training the guys in The Training Lab?

It would be good to have it all explained in one place rather than having it spread out over several training question threads and videos.[/quote]

It is far from being finished. So I have no idea when it will be out.

389

[quote]JosephT123 wrote:
oh and to add to my previous post, Coach do you ever get any type of discomfort or tendonitis in the shoulders when pressing 5 times per week?? I did but I still made good progress strength and size wise and when progress stopped after a couple of months I stopped. [/quote]

I did when I started with the bench press. It has stopped ever since I started debuting every workout with an overhead pressing exercise.

390

[quote]JosephT123 wrote:
5 days of upper body performance work is possible. I have been on powerlifting type routines where I have bench pressed up to 5 days per week using many sets each day usually in the 70-80% range not going to failure. You probably have to have a high work capacity, I consider mine to be pretty high but not at the level of Christian[/quote]

It’s something that you build up (capacity to train a certain movement often)… when I was competing in Olympic lifting we were doing the competitive lifts and squats 6 days a week, often twice a day… so my body is used to it.

A young guy I’m training (Mathieu Lafrance is his name) went from 265 up to 315 (he is 170lbs) in a bit less than a month, pressing 3 to 4 days a week.

391

[quote]thrasher_09 wrote:

[quote]Christian Thibaudeau wrote:

[quote]Liv92 wrote:
CT, do you still recommend this split:

Monday: Upper body performance 1
Tuesday: Lower body performance
Wednesday: Upper body foundation
Thursday: OFF/Neural charge workout
Friday: Upper body performance 2
Saturday: Lower body work capacity <----- about this, I don’t have a sled or anything… so I could I do deadlifts and some hamstring work here?
Sunday: OFF/Neural charge workout
[/quote]

Yes, that is one of the split I use.

For the lower body work capacity day, you don’t want to do stuff that is draining on the nervous system… so deadlifts are not my best option. If you don’t have a sled (buy one) I would go with a lower body circuit, 4-5 exercises, 6-8 reps per exercise trying to de-emphasize the eccentric.[/quote]

If you are using sled type work on the second lower body day (or circuits). Do you do deadlifts and squats on the same day on the first lower body day? I have seen the leg workouts posted and haven’t seen where deadlifts fit in?[/quote]

It depends on the purpose of the phase. During a bodybuilding contest prep I do not use deadlifts (although I sometimes use the trap bar deadlift). And if the athlete is required to train at a VERY high frequency (multiple times per day, everyday) I do not use the deadlift either as it will make it hard for the CNS to recover fast enough to allow for the desired frequency.

392

[quote]Christian Thibaudeau wrote:

[quote]JosephT123 wrote:
5 days of upper body performance work is possible. I have been on powerlifting type routines where I have bench pressed up to 5 days per week using many sets each day usually in the 70-80% range not going to failure. You probably have to have a high work capacity, I consider mine to be pretty high but not at the level of Christian[/quote]

It’s something that you build up (capacity to train a certain movement often)… when I was competing in Olympic lifting we were doing the competitive lifts and squats 6 days a week, often twice a day… so my body is used to it.

A young guy I’m training (Mathieu Lafrance is his name) went from 265 up to 315 (he is 170lbs) in a bit less than a month, pressing 3 to 4 days a week.[/quote]

That is really amazing work coach.

393

CT, I workout at home. I am using the upper body performace 3 days a week. {Mon.,Wed., Fri.} What are your thoughts if I added your Triple Threat Training program once a week on a Thursday for example? My reasoning for using this method is that I could take care of two body parts at one time.{back & legs.} Thanks in advance and I really like your work.

394

i use “pendulum training” principle for my workouts, it went very good with first two weeks (structural hyperthropy and functional strength) and now i am at strength-speed week and i have never done any olimpic lifts (only power clean ), on snatch variations is it possible to substitute snatch grip high pull from hang/block instead of snatch from blocks/hang? Or should i go with one hand variations like dmb snatch ?

395

Hey Coach:

So last 2 months my pressing went up almost every WO, now stalled but my squat is now going up every WO. Not sure why.

I went from 320 to 350 in my close grip bench, but feels stalled now.

Squat has gone from 405x1 to 435 for a deep double today in 6 weeks. Had a competition judge watch me today for depth.

My question is this:

Have you ever had that happen where one movement pattern just stalls no matter what you try?
What do you personally do when that happens?
I am just going with it for now - trying to be patient and not forcing the pressing movements at this time. Happy about squat :slight_smile:

Thanks,
M

396

What do you think of the good morning as a hip dom exercise, do you think it is a viable alternative to the deadlift? If you think it is worth using would you prefer to train it with lower or higher reps? Thanks for your
time

397

[quote]Mutsanah wrote:
Hey Coach:

So last 2 months my pressing went up almost every WO, now stalled but my squat is now going up every WO. Not sure why.

I went from 320 to 350 in my close grip bench, but feels stalled now.

Squat has gone from 405x1 to 435 for a deep double today in 6 weeks. Had a competition judge watch me today for depth.

My question is this:

Have you ever had that happen where one movement pattern just stalls no matter what you try?
What do you personally do when that happens?
I am just going with it for now - trying to be patient and not forcing the pressing movements at this time. Happy about squat :slight_smile:

Thanks,
M[/quote]

I’m going to ask that CT not respond to your question unless you tell us in detail how you added 30 lbs. (and probably more since you compared a single to a double) to your squat in 6 weeks. :slight_smile:

398

[quote]MikeTheBear wrote:

[quote]Mutsanah wrote:
Hey Coach:

So last 2 months my pressing went up almost every WO, now stalled but my squat is now going up every WO. Not sure why.

I went from 320 to 350 in my close grip bench, but feels stalled now.

Squat has gone from 405x1 to 435 for a deep double today in 6 weeks. Had a competition judge watch me today for depth.

My question is this:

Have you ever had that happen where one movement pattern just stalls no matter what you try?
What do you personally do when that happens?
I am just going with it for now - trying to be patient and not forcing the pressing movements at this time. Happy about squat :slight_smile:

Thanks,
M[/quote]

I’m going to ask that CT not respond to your question unless you tell us in detail how you added 30 lbs. (and probably more since you compared a single to a double) to your squat in 6 weeks. :)[/quote]

I wish I could say exactly - same ‘phenomena’ happened in last streak with bench. Weight just seemed light although every week was a PR. At one point on my Push Press I went from 220 to 260 in 7 WO’s (That was about 6 wks ago). Every WO was a new PR then I just started to fade last best push press was 245 last week.

Now squat is moving so I’m going with it. For the record, I’m lifetime pure, never even taken a prohormone. Only thing I take now is Anaconda, Power Drive, Spike tabs, Surge Recovery, BCAA’s, a multi, magnesium, extra zinc, Vit C, fish oil, HCL, nettle root extract, Alpha GPC, Curcumin, OK, that seems like a lot - sheesh! ‘Only thing I take…’ Oh yeah, throw some Glutamine in there too…

Now maybe CT will help us out, eh Bear?

Today’s squat WO went like this:

Rack overloads for activation (bar at bottom of sternum):
All for triples concentrating on speed of bar movement - I do rack overloads every 3 squat WO’s, others are jumps squats or snatch to start.
135
225
275
325
365
405
455
495
535
570 (used a light belt on last 3 sets) no wraps or equipment - this was fairly easy considering the weight, probably 90% 3RM for overloads.

Full Squats - all singles for speed until last set
135
185
235
275
315
345
375
410
435x2

Did some calves after this - entire WO was 50 mins.

399

thib,

since barbell rows are out because they are too neurally draining for upper body performance days, when do you fit them in? Also, what do you think of performing an upperbody perfomance day where trap/rhomboid/rear delt is worked followed by deads the following day? I would assume if I stuck to rhomboid rows, and band pull-aparts that the drain would not be too much for deadlifts the following day

Thanks

400

[quote]Christian Thibaudeau wrote:

[quote]T100 wrote:
CT, the video posted recently of Daryl’s specific activation workout for Push workout was fantastic. I used both routines the next day.

How often can you do the same exercises for a activation workout before they become less effective? If so what is the cool down between using the same neural charge workout?

Also will you be uploading a specific activation workout for Pull day?

Cheers.[/quote]

It depends on the exercise. The more complex a neural charge exercise is, the more often you can use it. Most neural charge workouts should be changed after 2 times… but you don’t have to change all the exercises within a workout, you can keep half the exercises and change the other half.

After 2 weeks without using an exercise, you can bring it back in.

Complex movements like the olympic lifts can be kept in for longer, 4-6 times in a row.

We have some specific activation for pulling movements (medicine ball slam for example). But I personally do not use activation workouts specific to pulling movements. I recently came to the conclusion that pulling muscles should not be trained for performance while pushing muscles should.

Pulling muscles respond better to higher volume of work (high reps) and don’t require charging. Although you can improve the quality of any workout (including pulling) with whole-body neural charge workouts.

BTW… I DO NOT consider deadlifts as a pulling exercise. It is a lower body pressing movement (mechanically speaking it is closer to a squat or leg press) … in a regular deadlift (not a stiff-leg or romanian) deadlift you are PUSHING THE FLOOR AWAY not pulling the bar up.[/quote]

So you would want to go up with higher weight increase then other bodyparts? Or doing reps of 1-3 while still ramping up with small increase just to prime the cns and not get tired for the more important sets with 8-12 reps?