[quote]J Moose wrote:
Right off the bat I’d like to point out something that CT said would be very effective towards building the “Power-Look”
Decline bench press tilt, accessory lift floor press
Power clean & press, accessory lift front squat
SGHP, accessory lift Deadlift
Ramp up to a 1RM
Then 3 sets of 3 reps with 85-90% of the 1RM (5 sec. rest between each repetition)
Then 10 sets of 2 reps with 60% of the 1RM done in as little time as possible [/quote]
Apologies if the answer is out there, but what are the parameters for the accessory lifts in this scenario? Same as main lift? 4-6 sets?
I’ve been dying to get back into the Layer System, but with my hockey schedule, I’m afraid of the recovery needs. But this layout looks like a good place to jump back in.
Thanks![/quote]
I never saw CT outline the parameters for the accessory work in this particular scenario. But, in other instances its typically 4-6 sets of 4-6 reps with big compound movements like the accessory work mentioned above. And 4-6 sets of 6-8 reps when talking about smaller muscle groups like biceps and triceps.
[quote]J Moose wrote:
Right off the bat I’d like to point out something that CT said would be very effective towards building the “Power-Look”
Decline bench press tilt, accessory lift floor press
Power clean & press, accessory lift front squat
SGHP, accessory lift Deadlift
Ramp up to a 1RM
Then 3 sets of 3 reps with 85-90% of the 1RM (5 sec. rest between each repetition)
Then 10 sets of 2 reps with 60% of the 1RM done in as little time as possible [/quote]
Apologies if the answer is out there, but what are the parameters for the accessory lifts in this scenario? Same as main lift? 4-6 sets?
I’ve been dying to get back into the Layer System, but with my hockey schedule, I’m afraid of the recovery needs. But this layout looks like a good place to jump back in.
Thanks![/quote]
I never saw CT outline the parameters for the accessory work in this particular scenario. But, in other instances its typically 4-6 sets of 4-6 reps with big compound movements like the accessory work mentioned above. And 4-6 sets of 6-8 reps when talking about smaller muscle groups like biceps and triceps.[/quote]
That’s what I figured, so thanks for the double check!
50 ring dips 50 ring rows - done in as few sets and as little time as possible
BONUS: 5 burp eyes every time I let go of the rings
TOTAL TIME = 14:31
5 x 10 calves
NOTE: the dips/ring rows is some of the best layer accessory work I’ve done thus far. it’s extra volume for chest, back and arms. done for time with the burpees added in its killer conditioning and core work as well. defintiely going to be a staple for the foreseeable future. if I had a prowler id use it with these every single day I trained. Too bad. Thanks for the idea though CT! you certainly do know your stuff.
50 ring dips 50 ring rows - done in as few sets and as little time as possible
BONUS: 5 burp eyes every time I let go of the rings
TOTAL TIME = 14:31
5 x 10 calves
NOTE: the dips/ring rows is some of the best layer accessory work I’ve done thus far. it’s extra volume for chest, back and arms. done for time with the burpees added in its killer conditioning and core work as well. defintiely going to be a staple for the foreseeable future. if I had a prowler id use it with these every single day I trained. Too bad. Thanks for the idea though CT! you certainly do know your stuff. [/quote]
J Moose, you do the 50 ring dips 50 ring rows every day or only on workout SGHP?
50 ring dips 50 ring rows - done in as few sets and as little time as possible
BONUS: 5 burp eyes every time I let go of the rings
TOTAL TIME = 14:31
5 x 10 calves
NOTE: the dips/ring rows is some of the best layer accessory work I’ve done thus far. it’s extra volume for chest, back and arms. done for time with the burpees added in its killer conditioning and core work as well. defintiely going to be a staple for the foreseeable future. if I had a prowler id use it with these every single day I trained. Too bad. Thanks for the idea though CT! you certainly do know your stuff. [/quote]
J Moose, you do the 50 ring dips 50 ring rows every day or only on workout SGHP?[/quote]
CT told me about them and says he does them everyday. Right now I plan on doing them on SGHP and
Clean & Press Day. So Mondays and Fridays. I do Extreme ROM Lateral Raises and abs with pressing layers on Tuesdays and Thursdays and some extra leg work on Wednesdays with TBDLs
[quote]mutantcolors wrote:
I envy your access to rings. I had that ONCE ever and want it back.[/quote]
I bought my own rings from Rage. I set them up. Bust out my ring work then pack em up and leave. Although… I do get some strange looks at the gym when Im using them haha.
I made my own pull up grips for my last apartment in the USA. Had a staircase from which I could hang, so I cut a piece of 2.5" PVC elbow conduit in half and ran paracord through the tube. Those were TOUGH on the grip. I had to work up to 10 pull ups. I’d bring them into the gym. Had a trainer there interrogate me about them and say he wished he thought of it!
[quote]Mateus wrote:
Is there any reason that the same format can’t be used for snatch grip deads from the floor instead of trap bar deads?[/quote]
I believe any big compound movement will “work” using the layering approach. Can you do snatch grip deads? For sure. Is it as effective as trap bar deads with this system? Definitely not. But then again, it all depends on you goals.