Thibs,
How would you set up the routine if it was a push, pull and squat competition? Would it be smart to alternate the squat/deadlift weekly?
[quote]Mondy wrote:
Thibs,
How would you set up the routine if it was a push, pull and squat competition? Would it be smart to alternate the squat/deadlift weekly?[/quote]
The cycle couldnât really be constructed the same way. It depends on too many variables. For example the squat and deadlift style; if the lifter pulls conventional and squat with a medium stance it will be easier to plan out a cycle than if the lifter pulls conventional and squat with a wide stance OR pulls sumo and squat with a narrow stance.
From experience, with the cycle I presented, It is impossible to train hard and peak on three competition lifts. If the squatting and deadlift stances are the same, you can probably get by because you will not have to pull and squat as much since the gains on one lift will somewhat carryover on to the next.
[quote]Mutsanah wrote:
[quote]MikeTheBear wrote:
[quote]Christian Thibaudeau wrote:
FEBRUARY 4TH
ESTELLE (hey, if the Crossfit guys can name their workouts, so can I!)
My partner Nick and I did this exact workout yesterday. It may not look so special but the exercise selection and order as well as the way we progressed in loading led to some very good lifting. Nick got a PR on the power snatch (by 25lbs!) and on the push press (by 30lbs!). I also got very good numbers despite having been sick for 7 days and not having any solid food for the past 3.
A. One-arm DB snatch
Starting at 60% and gradually working up for a ââcomfortable maximumââ (the heaviest weight we felt comfortable doing with perfect form and speed), doing 1 rep per side on each set.
B. Power snatch from the floor
Starting very light (50kg which is roughly 40% of my current max and 55% of Nickâs max), ramping up using sets of 2 reps until we reached the max force point for 2 reps, then we did 2-4 singles (2 for Nick, 4 for me) working toward a comfortable max for the day. Nick did 2 back-off sets with 10kg less than his max as I continued to ramp up.
C. One-arm DB clean and press
Same progressing as one-arm snatch
D. Push press
Same progression as snatch
Nick ended up doing 90kg on the power snatch and 120kg on the push press. Not huge numbers, but for a guy who was doing ââbodybuilding stuffââ only 2 months prior, itâs decent. I stayed somewhat conservative with 110 and 130 as I was feeling bizarre because of the lack of food and high doses of cold medication![/quote]
I had to try this. Iâll be damned. It really worked.[/quote]
So, Thib:
Suppose a push workout like bench, close grip bench.
What one arm exercise would you use before bench?
Thanks,
M
[/quote]
1-arm DB clean and press
[quote]MikeTheBear wrote:
[quote]Christian Thibaudeau wrote:
FEBRUARY 4TH
ESTELLE (hey, if the Crossfit guys can name their workouts, so can I!)
My partner Nick and I did this exact workout yesterday. It may not look so special but the exercise selection and order as well as the way we progressed in loading led to some very good lifting. Nick got a PR on the power snatch (by 25lbs!) and on the push press (by 30lbs!). I also got very good numbers despite having been sick for 7 days and not having any solid food for the past 3.
A. One-arm DB snatch
Starting at 60% and gradually working up for a ââcomfortable maximumââ (the heaviest weight we felt comfortable doing with perfect form and speed), doing 1 rep per side on each set.
B. Power snatch from the floor
Starting very light (50kg which is roughly 40% of my current max and 55% of Nickâs max), ramping up using sets of 2 reps until we reached the max force point for 2 reps, then we did 2-4 singles (2 for Nick, 4 for me) working toward a comfortable max for the day. Nick did 2 back-off sets with 10kg less than his max as I continued to ramp up.
C. One-arm DB clean and press
Same progressing as one-arm snatch
D. Push press
Same progression as snatch
Nick ended up doing 90kg on the power snatch and 120kg on the push press. Not huge numbers, but for a guy who was doing ââbodybuilding stuffââ only 2 months prior, itâs decent. I stayed somewhat conservative with 110 and 130 as I was feeling bizarre because of the lack of food and high doses of cold medication![/quote]
I had to try this. Iâll be damned. It really worked.[/quote]
Yes it does. I was kinda surprised myself. I basically improv that workout. I was still a bit sick and hadnât train in 2 days. Nick was coming back from a vacation (alcohol is generally involved) so I wasnât expecting much.
The exercise order do seem to have a strong ââ1+1=3ââ effect. Midway through the workout I was actually very surprised with what was happening.
[quote]MikeTheBear wrote:
[quote]fredarn wrote:
[quote]Osmosis wrote:
HOOK GRIP
Would someone please post some step by step pics of establishing a hook grip? What I call a hook grip is where the fingers wrap over the thumb, which essentially is using the thumb somewhat like a lifting strap. Maybe Iâm doing it wrong, but it feels like my thumb is going to pop out of itâs socket and therefore very uncomfortable, so Iâve never employed to any extent.[/quote]
It felt like that for me to, but it gets better with time. I guess you might wanât to start a little light with that grip to strengthen up your thumb, but I didnât and my thumb is still in place :P[/quote]
I also struggled with the hook grip. Hereâs how I got over it - it was almost by accident. I went to an Olympic weightlifting clinic were they had us start doing drills with just the bar. We then added a little weight - like 115 tops. However, they had us use the hook grip the whole time.
One of the reasons they enfored this rule is because a proper hook grip places your arms in the optimal position - with the elbows pointed out - for doing an Olympic pull. Three hours later my thumbs were sore but I had learned to like the hook grip. Now I use for deadlifting as well - it feels more secure than the alternating grip.
When hooking, donât just grab the bar with a regular overhand grip and try to wrap your fingers around your thumbs. Instead, approach the bar with your hand sideways and push the fleshy part between your thumb and forefinger into the bar. Your elbows should be pointing out rather than towards your body. Wrap fingers around your thumb. Then, place the remaining fingers around the bar.
Hook grip anytime youâre pulling with the bar no matter how light. Put athletic tape around your thumbs. This helps a lot with the discomfort and also makes the grip more secure.[/quote]
I have actually also started using hook grips for deadlifts now, without even thinking about it I just started doing it automatically. it feels much more secure nowâŠ
[quote]Christian Thibaudeau wrote:
FEBRUARY 4TH
ESTELLEâŠ
âŠI stayed somewhat conservative with 110 and 130 as I was feeling bizarre because of the lack of food and high doses of cold medication![/quote]
â110 and 130â when sick as a dog⊠you make me sick Christian!
Hell Iâm struggling to Push Press 89 kg on a good day!!!
(electronically signed âGreen with Envyâ)
[quote]Christian Thibaudeau wrote:
[quote]MikeTheBear wrote:
[quote]Christian Thibaudeau wrote:
FEBRUARY 4TH
ESTELLE (hey, if the Crossfit guys can name their workouts, so can I!)
My partner Nick and I did this exact workout yesterday. It may not look so special but the exercise selection and order as well as the way we progressed in loading led to some very good lifting. Nick got a PR on the power snatch (by 25lbs!) and on the push press (by 30lbs!). I also got very good numbers despite having been sick for 7 days and not having any solid food for the past 3.
A. One-arm DB snatch
Starting at 60% and gradually working up for a ââcomfortable maximumââ (the heaviest weight we felt comfortable doing with perfect form and speed), doing 1 rep per side on each set.
B. Power snatch from the floor
Starting very light (50kg which is roughly 40% of my current max and 55% of Nickâs max), ramping up using sets of 2 reps until we reached the max force point for 2 reps, then we did 2-4 singles (2 for Nick, 4 for me) working toward a comfortable max for the day. Nick did 2 back-off sets with 10kg less than his max as I continued to ramp up.
C. One-arm DB clean and press
Same progressing as one-arm snatch
D. Push press
Same progression as snatch
Nick ended up doing 90kg on the power snatch and 120kg on the push press. Not huge numbers, but for a guy who was doing ââbodybuilding stuffââ only 2 months prior, itâs decent. I stayed somewhat conservative with 110 and 130 as I was feeling bizarre because of the lack of food and high doses of cold medication![/quote]
I had to try this. Iâll be damned. It really worked.[/quote]
Yes it does. I was kinda surprised myself. I basically improv that workout. I was still a bit sick and hadnât train in 2 days. Nick was coming back from a vacation (alcohol is generally involved) so I wasnât expecting much.
The exercise order do seem to have a strong ââ1+1=3ââ effect. Midway through the workout I was actually very surprised with what was happening.[/quote]
Would you ever include any tricep assistance work with this routine? Any recommendations?
[quote]ScienceGuy wrote:
[quote]Christian Thibaudeau wrote:
[quote]MikeTheBear wrote:
[quote]Christian Thibaudeau wrote:
FEBRUARY 4TH
ESTELLE (hey, if the Crossfit guys can name their workouts, so can I!)
My partner Nick and I did this exact workout yesterday. It may not look so special but the exercise selection and order as well as the way we progressed in loading led to some very good lifting. Nick got a PR on the power snatch (by 25lbs!) and on the push press (by 30lbs!). I also got very good numbers despite having been sick for 7 days and not having any solid food for the past 3.
A. One-arm DB snatch
Starting at 60% and gradually working up for a ââcomfortable maximumââ (the heaviest weight we felt comfortable doing with perfect form and speed), doing 1 rep per side on each set.
B. Power snatch from the floor
Starting very light (50kg which is roughly 40% of my current max and 55% of Nickâs max), ramping up using sets of 2 reps until we reached the max force point for 2 reps, then we did 2-4 singles (2 for Nick, 4 for me) working toward a comfortable max for the day. Nick did 2 back-off sets with 10kg less than his max as I continued to ramp up.
C. One-arm DB clean and press
Same progressing as one-arm snatch
D. Push press
Same progression as snatch
Nick ended up doing 90kg on the power snatch and 120kg on the push press. Not huge numbers, but for a guy who was doing ââbodybuilding stuffââ only 2 months prior, itâs decent. I stayed somewhat conservative with 110 and 130 as I was feeling bizarre because of the lack of food and high doses of cold medication![/quote]
I had to try this. Iâll be damned. It really worked.[/quote]
Yes it does. I was kinda surprised myself. I basically improv that workout. I was still a bit sick and hadnât train in 2 days. Nick was coming back from a vacation (alcohol is generally involved) so I wasnât expecting much.
The exercise order do seem to have a strong ââ1+1=3ââ effect. Midway through the workout I was actually very surprised with what was happening.[/quote]
Would you ever include any tricep assistance work with this routine? Any recommendations?[/quote]
Itâs not a ââroutineââ; itâs ONE workout that we did. We donât do this exclusively day in and day out!
[quote]Christian Thibaudeau wrote:
[quote]ScienceGuy wrote:
[quote]Christian Thibaudeau wrote:
[quote]MikeTheBear wrote:
[quote]Christian Thibaudeau wrote:
FEBRUARY 4TH
ESTELLE (hey, if the Crossfit guys can name their workouts, so can I!)
My partner Nick and I did this exact workout yesterday. It may not look so special but the exercise selection and order as well as the way we progressed in loading led to some very good lifting. Nick got a PR on the power snatch (by 25lbs!) and on the push press (by 30lbs!). I also got very good numbers despite having been sick for 7 days and not having any solid food for the past 3.
A. One-arm DB snatch
Starting at 60% and gradually working up for a ââcomfortable maximumââ (the heaviest weight we felt comfortable doing with perfect form and speed), doing 1 rep per side on each set.
B. Power snatch from the floor
Starting very light (50kg which is roughly 40% of my current max and 55% of Nickâs max), ramping up using sets of 2 reps until we reached the max force point for 2 reps, then we did 2-4 singles (2 for Nick, 4 for me) working toward a comfortable max for the day. Nick did 2 back-off sets with 10kg less than his max as I continued to ramp up.
C. One-arm DB clean and press
Same progressing as one-arm snatch
D. Push press
Same progression as snatch
Nick ended up doing 90kg on the power snatch and 120kg on the push press. Not huge numbers, but for a guy who was doing ââbodybuilding stuffââ only 2 months prior, itâs decent. I stayed somewhat conservative with 110 and 130 as I was feeling bizarre because of the lack of food and high doses of cold medication![/quote]
I had to try this. Iâll be damned. It really worked.[/quote]
Yes it does. I was kinda surprised myself. I basically improv that workout. I was still a bit sick and hadnât train in 2 days. Nick was coming back from a vacation (alcohol is generally involved) so I wasnât expecting much.
The exercise order do seem to have a strong ââ1+1=3ââ effect. Midway through the workout I was actually very surprised with what was happening.[/quote]
Would you ever include any tricep assistance work with this routine? Any recommendations?[/quote]
Itâs not a ââroutineââ; itâs ONE workout that we did. We donât do this exclusively day in and day out![/quote]
Poor word choice on my part. I ccompletely understand this is one workout. I assumed you derived it from your previous oly lifting days, and it was part of a general oly routine. I figured it focused on overhead strength and speculated you might include some tricep work with some athletes. Possible?
[quote]Christian Thibaudeau wrote:
Itâs not a ââroutineââ; itâs ONE workout that we did. We donât do this exclusively day in and day out![/quote]
This is whatâs really great about autoregulation - it provides flexibility to try some new techniques while still keeping some basic structure. Yesterday I planned to work on the snatch anyway, so I didnât go too far out of my way by beginning my workout with some one-arm DB snatches. And I had a great workout as a result. Obviously, this can get out of hand if you donât use common sense. But I generally donât see a problem in trying a new technique if it will enhance what I was planning to do that day anyway.
[quote]Christian Thibaudeau wrote:
[quote]Mutsanah wrote:
[quote]MikeTheBear wrote:
[quote]Christian Thibaudeau wrote:
FEBRUARY 4TH
ESTELLE (hey, if the Crossfit guys can name their workouts, so can I!)
My partner Nick and I did this exact workout yesterday. It may not look so special but the exercise selection and order as well as the way we progressed in loading led to some very good lifting. Nick got a PR on the power snatch (by 25lbs!) and on the push press (by 30lbs!). I also got very good numbers despite having been sick for 7 days and not having any solid food for the past 3.
A. One-arm DB snatch
Starting at 60% and gradually working up for a ââcomfortable maximumââ (the heaviest weight we felt comfortable doing with perfect form and speed), doing 1 rep per side on each set.
B. Power snatch from the floor
Starting very light (50kg which is roughly 40% of my current max and 55% of Nickâs max), ramping up using sets of 2 reps until we reached the max force point for 2 reps, then we did 2-4 singles (2 for Nick, 4 for me) working toward a comfortable max for the day. Nick did 2 back-off sets with 10kg less than his max as I continued to ramp up.
C. One-arm DB clean and press
Same progressing as one-arm snatch
D. Push press
Same progression as snatch
Nick ended up doing 90kg on the power snatch and 120kg on the push press. Not huge numbers, but for a guy who was doing ââbodybuilding stuffââ only 2 months prior, itâs decent. I stayed somewhat conservative with 110 and 130 as I was feeling bizarre because of the lack of food and high doses of cold medication![/quote]
I had to try this. Iâll be damned. It really worked.[/quote]
So, Thib:
Suppose a push workout like bench, close grip bench.
What one arm exercise would you use before bench?
Thanks,
M
[/quote]
1-arm DB clean and press[/quote]
I tried this today and whatta ya knowâŠit worked.
Did light one arm DB clean and press just 40âsx3, 50âsx3 and 60âsx3 to start then went into Close grip bench ramping.
It was strange, 295 felt âheavyâ but CNS still felt pretty fired up so I did a 365 max hold for 5 secs just before lockout.
Then put some microplates on there for 316 1/4 and got a solid double no grind. Was very surprised that I got the PR.
Backed down to 265x3 for 2 sets and 245x3 for final set. Was pretty fatigued by that point so stopped as acceleration was slowing.
But new PR - thanks for the tip, Thib!
M
Should I try for more weight in the one arm DB clean and press to start workout before bench? Thinking I could get the 90âs for 2 or 3 reps without grindingâŠ
1 Like
After that Paul Chek article, I could really use a Thib Thought to cleanse my mental palate. Anyone else agree? 
Nah, just kidding. Chek is an interesting guy to say the least.
[quote]MikeTheBear wrote:
After that Paul Chek article, I could really use a Thib Thought to cleanse my mental palate. Anyone else agree? Nah, just kidding. Chek is an interesting guy to say the least.[/quote]
Yes no doubt. Lots of what he has to say is interesting and is worthy of being analyzed with an open mind. I tend to list to anybody who gets results repetitively, and Chek has. While I donât buy into everything he has to say, or about how he sometimes says it, I still consider him to be a worthy source of information.
Hey Mr. Thibs,
Have a couple of questions about the Strength Endurance circuit training you posted for 14 January. Some times there are one or two exercises that seem rather easy for that given day.
My question is should I a) ramp up the weight after a circuit or two b) keep going no matter how many circuits until I canât dominate the weight or c) wait until I only have the one or two exercises Iâm doing well on and do a rep max for the final circuit?? Iâm also wondering what would be the average number of circuits done if the weight is selected correctly. The auto-reg system seems to take care of a lot of daily differences in strength and endurance which is great.
Thanks for the circuit idea and all the info you provide.
[quote]sojunk wrote:
Hey Mr. Thibs,
Have a couple of questions about the Strength Endurance circuit training you posted for 14 January. Some times there are one or two exercises that seem rather easy for that given day.
My question is should I a) ramp up the weight after a circuit or two b) keep going no matter how many circuits until I canât dominate the weight or c) wait until I only have the one or two exercises Iâm doing well on and do a rep max for the final circuit?? Iâm also wondering what would be the average number of circuits done if the weight is selected correctly. The auto-reg system seems to take care of a lot of daily differences in strength and endurance which is great.
Thanks for the circuit idea and all the info you provide.[/quote]
a) Ramp up the weight when you can.
The number of circuits vary depending on your level of conditioning. But most seem to get the better results when workout time is roughly 35 minutes.
Regarding the Push-Pull spec cycle, if I were to turn it into a Push-Squat spec cycle, what do you think of this for the Day 4 Assistance work:
A. Olympic Squat
B. Top Half Squat from Pins
C. RDL or Good Morning
The other days were pretty easy to figure out and I would keep the same rep scheme.
[quote]timmcbride00 wrote:
Regarding the Push-Pull spec cycle, if I were to turn it into a Push-Squat spec cycle, what do you think of this for the Day 4 Assistance work:
A. Olympic Squat
B. Top Half Squat from Pins
C. RDL or Good Morning
The other days were pretty easy to figure out and I would keep the same rep scheme.[/quote]
Start with the top half squat from pins and use the RDL instead of goodmorning to reduce the amount of time where the bar is on the shoulders - spine.
[quote]Christian Thibaudeau wrote:
[quote]timmcbride00 wrote:
Regarding the Push-Pull spec cycle, if I were to turn it into a Push-Squat spec cycle, what do you think of this for the Day 4 Assistance work:
A. Olympic Squat
B. Top Half Squat from Pins
C. RDL or Good Morning
The other days were pretty easy to figure out and I would keep the same rep scheme.[/quote]
Start with the top half squat from pins and use the RDL instead of goodmorning to reduce the amount of time where the bar is on the shoulders - spine.[/quote]
Thanks CT! I appreciate the help.
CT I would like to get in touch with you, what is your mail address?
[quote]JamFly wrote:
CT I would like to get in touch with you, what is your mail address?[/quote]
Right, if I give it on the internet Iâll be instantly flooded with 10 000 emails basically asking the same questions as I get here. If you want to contact me, add me as a friend on facebook.