Chad,
I wanted to ask your opinion on the following matter. Ramadan will be starting in a few weeks, and by then I should hopefully be done with TTT (if I ever get over this cold). I had planned to do ABBH2 after, but was wondering what program you would suggest using during this time. Workouts would probably get shifted towards the evening so I could eat PWO, and possibly a small meal before. I have every intention on keeping caloric intake where it is.
[quote]BoxBabaX wrote:
Hi Chad,
How could i incorperate overhead squats and cleans in TBT? what catagories would they fall under? Also, are the antogestic sets very important, or is it possible to do standard sets for the even weeks too?
thanks for the help [/quote]
OH squats and cleans require intelligent program design. Perform either as your quad dominant exercise. But keep in mind that you’re also taxing your upper back.
OUCH!!! I tried that, and I can’t even get remotely close to that! It’s sad, because I was a competitive swimmer some 12 years back. I used to have remarkable range of motion, but now I can hardly scratch my back. This shoulder inflexibility is keeping me from squatting as well, as I can’t fit under the bar. I can’t retract my shoulders back enough so that my hands can hold the bar; my hands are usually 2-4 inches in front of the bar. What else can I do to get the flexibility back? TIA -Starkdog
Will do Coach! Thanks!
I posted a question about instinctive training at your new article since I dont know if youre going to come back to this thread again.
You rule man!
Amir
[quote]Chad Waterbury wrote:
AMIRisSQUAT wrote:
Chad, thanks for the double PT. Im not in NY right now and can’t get you on PT when you’re actually on.
Just wanted to know what you thought of this programme -
Monday -
A.M
A1. Military press - 5x3
A2. Pullup - 5x3
B1. Flat bench - 4x6
B2. Barbell row - 4x6
P.M
Deadlift - 5x3
Front Squat - 5x3
Tuesday - GPP
Wednesday -
A.M
Dynamic Squat - 8x3
Dynamic Military press - 8x3
Dynamic pulldown - 8x3
P.M
Dynamic Deadlift - 8x3
Dynamic Flat bench - 8x3
Dynamic barbell row - 8x3
Thursday - GPP
Friday -
A.M
A1. Flat bench press - 5x3
A2. Barbell row - 5x3
B1. Military press - 4x6
B2. Pullups - 4x6
P.M
Back squat - 5x3
RDL - 5x3
Saturday - planning on doing some super high-rep training, like 100 rep method with bodyweight excercises throughout the day.
Sunday - Off
My plan is to increase weight on MxS training (5x3) 2.5% every week till I unload (on week 4 this time). My rest period between supersets for MxS training will be 150 seconds.
To decrease the rest period by 5 seconds each week on the Sp-st or dynamic training day( 8x3), b/t sets, until the unload. My rest period for dynamic training will start off being 60 seconds between straight sets.
And to increase one rep per week for the rep method (4x6) each week till the unload. The rest period for the rep work supersets will be 90 seconds.
Ill be able to get 8 good hours of sleep and even a couple of 30 minute naps during the day. Im having around 800-1000 grams of protein per day and my nutrition is quite in order.
Any suggestions or comments would be GREATLY appreciated. Mainly, Ive used all your progression methods and am trying density manipulation as well. So three methods of progression per week. Each movement worked with MxS , rep training and dynamic training parameters EXCEPT for the squat and dead. I have unusually massive quads, hams, glutes and spinal erectors and rep method lower body work just isnt necessary , besides the fact that above 80% of load with a rep method would just kill. But thats it.
Thanks in advance coach!
Amir
P.S I’m on an “extended vacation” thats why I can get the two workouts. And I’m going to put a client of mine on your perfect 10 in 3 weeks from now. Will definitely let you know how that goes. Hope the book is going well, can’t wait!
You’d be better off performing AM/PM sessions with different parameters. Therefore, I’d advise performing the dynamic exercises (I assume you mean “speed” exercises) during your PM session. Keep your AM session with the heavier 5x3 parameters.
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