Biotest

Christian Thibaudeau Log 3


#241

Hi CT, here’s my situation: I’ve just complete both phase of the German Volume Training; 6 weeks 10X10, 4 weeks of a transition program and 6 weeks of 10X6. In fact, I only did 5 weeks of the second phase, next week was suppose to be the last but I do not feel right. I had some gains throughout the program but I feel that I’m not able to adapt any further. Recently I starded to had some ‘‘overtraining’’ symptoms; less energy, mood swing, inflammation, soreness, a significant drop in libido, depresive state and weight loss.

So I will take the next week completely off to recover from that. My problem is that I don’t know what to do after that week, it would make sense to do an intensification phase with a lower volume (like the5% solution from Charles Poliquin) but I wanted to do some specialisation phase this fall (like the HSS-100 or I,Bodybuilder).

In the specialisation phase that I planned to do this fall the volume is quite high but the meat of the program is in the functional-hypertrophy range (6-8reps) so I tought maybe it’s isn’t that bad if I choose that path after my week off. I’m pretty confuse with all this and I was curious to know what you think about all this.

Thank you to enlighten me !


#242

Here’s a drill for those who have problems reaching a wide split in the split jerk.

By starting in a half split position you automatically receive the bar in a wide split. And by doing the dip and drive from a split, which is weaker than a regular stance you wont drive the bar as high and you will have to go under faster/lower.


#243

[quote]J Moose wrote:
Hey CT. I was working on some power cleans yesterday. Not super heavy really just trying to work the technique. Here is a triple that I did. It seems to me I need to be more explosive when I make contact with he bar and I need to get my elbows through quicker when I’m receiving he bar at the top. If you could tell me what you see is greatly appreciate it. Thanks again coach.

http://youtu.be/fcoRTeni4q0 [/quote]

Actually it’s pretty darn good… well the 2nd and 3rd reps are good. The first rep was crap :wink:

You don’t lack speed. Your last 2 reps are solid. What I notice in the first rep (so I assume that it represents your weak points/technical errors) is that when you make a mistake on the pull it is exploding too early (so contacting too low on your legs)… you must be more patient and explode as late as possible. When you contact the legs (or hips in the snatch) and explode your torso should be upright, if it is leaning forward it’s no good. You feel like your elbows turnaround is slow because in those reps (low contact) the bar travels a bit more forward which makes it hard to rotate around during the turnaround.

The second mistake is that you don’t punch your hips back (in the first rep) to catch the barbell… when that happens it will not be possible to turn the lift into a full clean. This is likely due to the low contact and forward torso lean too since the bar is a tad forward you will need to keep your hips forward to catch the bar, not punch them back.

EDIT
After more careful watching it is really your hips GETTING BACK AFTER THE EXPLOSION that is slow, not the explosion itself. There is a slight delay between the upward explosion of the hips and the AGGRESSIVE hip punch back to get under… you almost float in the air.

THE “HIP PUNCH BACK” NEEDS TO BE THE MOST AGGRESSIVE PART OF THE MOVEMENT. Everybody puts so much emphasis on teaching/learning the pull yet don’t spend any energy focusing on the most important part of the lift: getting under the bar FAST and with the proper positions.

Watch Felix here… he doesn’t explode up faster than you, it is the transition from hips punching the bar to hips punching back that is faster and THAT’S what constitutes fast in weightlifting.

Also notice the torso angle at the moment of contact.


#244

Thanks for responding to my Twitter question but I was wondering if you could somehow help me further with understanding something. I will be completing the Power Look Program and would love to run another 10 weeks but you said you would switch up the main lifts. Could you give me an example of what you mean by that. By far this was one of my favorite workouts I have completed! Thanks for the help!


#245

[quote]Ptnzlo89 wrote:
Thanks for responding to my Twitter question but I was wondering if you could somehow help me further with understanding something. I will be completing the Power Look Program and would love to run another 10 weeks but you said you would switch up the main lifts. Could you give me an example of what you mean by that. By far this was one of my favorite workouts I have completed! Thanks for the help![/quote]

Use the same movement pattern but different variants.

For example:

Front squat --) Zercher squat, Zombie squat, safety bar squat, back squat (pick one)

Deadlift --) Sumo deadlift, snatch-grip deadlift, deficit deadlift (pick one)

Bench press --) Floor press, close-grip bench press, incline presse, decline press (pick one)

Military press --) push press, behind the neck press, behind the neck push press, high incline 60-75 degrees) press (pick one)

And use different assistance exercises than last time.

You can’t use two peaking programs for the same lifts in a row. Trainability will decrease too much and you wont see the same rate of improvement.

You will, of course, need to establish maxes for the new lifts.


#246

http://images.t-nation.com/forum_images/8/4/84163_ORIG-topbox.jpg

Great day today.

My team won the Top Box Classic, becoming the top crossfit gym in the province of Quebec and Alex Vigneault got a 380lbs clean.


#247

Oh and Alex just got a 600lbs dealift. Not bad for the end of the day, from a guy who pretty much never trains the deadlift heavy!


#248

That guy makes me wanna do CF! What a beast. That mix of strength and conditioning is IMO far more intresting than some powerlifter who deadlifts 200 lbs more but couldn’t walk a flight pf stairs.


#249

Hey CT,

One more thing. I have a few “bro’s” that want to start lifting (a few frats at the university, so all I can do is beg they don’t go bro-mode in the gym), and I kinda invited them to come with me sometime soon. I was thinking what I should give them, maybe starting strength, but there are some concerns about that: isn’t there too much leg emphasis? And I believe high bar beats low bar if deadlifts are in the program already (heard that from you;)) But SS insists low bar squats I believe.

Do you have some tips/program recommendations? I started winging it with a bro split for 3x10 before I found T-Nation, I hope not to doom them to that.


#250

Hi Coach, I do Crossfit. Can I use de Layer System with some cleans? (Front Squats, Overhead Press, High Pull & Cleans?) Thank you!!


#251

Hey CT,

I was wondering how many days a week you would suggest training calves and arms. I do a ton of big movements, and I total around 1000 in the big three, but my arms and calves aren’t where I’d like them to be. If you could point me in the right direction, that’d be awesome. Thanks!


#252

[quote]LuchoCA wrote:
Hi Coach, I do Crossfit. Can I use de Layer System with some cleans? (Front Squats, Overhead Press, High Pull & Cleans?) Thank you!![/quote]

It’s doable (I had Alex Vigneault do it for 3 weeks prior to Regionals) BUT it’s VERY demanding and you can’t do any other strength work on the day you do a layer for one exercise.


#253

[quote]Christian Thibaudeau wrote:

[quote]masfonos wrote:
Hi CT, just got access to an assault bike, brutal is an understatement!!!
I have read how you use it with your crossfit atheletes, but what frequency/intensity would you use it for general conditioning & fatloss?
I also do fullbody training 5 x per week(Bulgarian simplified).

Thanks in advance[/quote]

You can use it daily. Even though it’s hard on the muscles, there is no eccentrics… it’s a bit like the prowler in this regard.

I would vary the use throughout the week. For example…

BURSTS: 20 calories as fast as possible/rest 1 minute x 5-7
INTERVALS: 30 seconds intense/15 seconds rest/30 seconds super relax x 5-7
LONG & MOD INTENSITY: 300 calories
TOUGHNESS TEST: As many calories as possible in 10 minutes
WINGATE TEST REPS: As many calories as possible in 30 seconds. Do 3-4 sets. 3 minutes of rest between sets.

Etc. Honestly for fat loss is doesn’t matter… just do work.
[/quote]

Ct- thank you once again for looking at my power clean. Been really trying to get back under the bar after extension, as you mentioned. I’ve been drilling it a bunch.

I’m am going to assault bike 300 calories for time. What times would you assign as elite, advanced, intermiate and beginner?

Last week I did 50 calories in 1:14. I’ve never gone as long as 300 calories so I am am not sure what kind of pace to shoot for. Thanks again coach.


#254

[quote]J Moose wrote:

[quote]Christian Thibaudeau wrote:

[quote]masfonos wrote:
Hi CT, just got access to an assault bike, brutal is an understatement!!!
I have read how you use it with your crossfit atheletes, but what frequency/intensity would you use it for general conditioning & fatloss?
I also do fullbody training 5 x per week(Bulgarian simplified).

Thanks in advance[/quote]

You can use it daily. Even though it’s hard on the muscles, there is no eccentrics… it’s a bit like the prowler in this regard.

I would vary the use throughout the week. For example…

BURSTS: 20 calories as fast as possible/rest 1 minute x 5-7
INTERVALS: 30 seconds intense/15 seconds rest/30 seconds super relax x 5-7
LONG & MOD INTENSITY: 300 calories
TOUGHNESS TEST: As many calories as possible in 10 minutes
WINGATE TEST REPS: As many calories as possible in 30 seconds. Do 3-4 sets. 3 minutes of rest between sets.

Etc. Honestly for fat loss is doesn’t matter… just do work.
[/quote]

Ct- thank you once again for looking at my power clean. Been really trying to get back under the bar after extension, as you mentioned. I’ve been drilling it a bunch.

I’m am going to assault bike 300 calories for time. What times would you assign as elite, advanced, intermiate and beginner?

Last week I did 50 calories in 1:14. I’ve never gone as long as 300 calories so I am am not sure what kind of pace to shoot for. Thanks again coach. [/quote]

EDIT: ended up with 300 calories in 19:36. Was hoping to get it around the 17 minutes mark but I got slightly too conservative in middle portion of the workout. Sold out in the last 2 minutes and went pretty hard. Glad to have a benchmark though.


#255

Hello CT. I am curently running this program. This is a little modification of a program I was doing for last 3 months. No i make a 4 week cycle to progress in main lifts. So i do them in 5 reps scheme with the same weight, but progres increase weight every workout. The other exercices i do on about 60% of my 1RM.
1.
Squat 5x5 max (120x5)
Stiff leg deadlift 3x10
Dumbell incline press 4x10
Bench press 3x10
triceps 4x10

2
Military press 5x5 (max 70x5)
lateral raise 3x10
Pull ups 4x 10
barbell row 3x10
Biceps 4x10

3 OFF

4
Bench press 5x5 (max 120x5)
Dips 3x10
squat 4x10
front squat 3x10 or calves
triceps 4x10

5
Deadlift 5x5 (max 150)
chin ups 3x10
overhead press 4x10
front raise 3x10
biceps

6 OFF

7 Start Again

Now i am thinking on some new program. I was thinking about Arnold’s Agonist-Antagonist Training cause it is something I did not try yet a horizontal and vertical push/pull. When i still want to increase strenght i would also like to work on my shoulders. Espesially on width. Cause when i am doing those presses all te time, the power is there but i want that powerfull round look on my delts. I was also filming my deadlift. Cause I have long legs, and normal lenght arms i have a problem in the first phase of deadlift. My legs work to much and my back position in horizontal to the ground with my head even lower than my ass. Legs are in 90 degrees just like in squat. So i got an advice that i shoould try w deadlift from higher position so i put more work on my back. This also helps keeping perfect position. So i will try this variation of deadlift from next workout, I am sure i will help me add more weights.
Todat I saw Your Growth Factor Shoulder Training and it looks sick. So i wanted to as You about a routine that can keep me going forward with my main lifts, and also add this sick houlder routine. I can workout 4 up to 5 days a week.


#256

Last week I did 50 calories in 1:14. I’ve never gone as long as 300 calories so I am am not sure what kind of pace to shoot for. Thanks again coach. [/quote]

EDIT: ended up with 300 calories in 19:36. Was hoping to get it around the 17 minutes mark but I got slightly too conservative in middle portion of the workout. Sold out in the last 2 minutes and went pretty hard. Glad to have a benchmark though.
[/quote]

@Jmoose,
Damn bro your killing it on the assault bike!!!
That thing is no joke


#257

[quote]J Moose wrote:
EDIT: ended up with 300 calories in 19:36. Was hoping to get it around the 17 minutes mark but I got slightly too conservative in middle portion of the workout. Sold out in the last 2 minutes and went pretty hard. Glad to have a benchmark though.
[/quote]

19:36 for 300 calories is very good. One of my training partner, a regional caliber team athlete and hockey player did 150 cals in a tad under 10 minutes which is about the same pace.17 minutes would have been close to Games level.


#258

Hello CT ,

Do you still use a westside inspired approache?

I dont know how to describe my question, whats the role of neural efficency in building muscle? What i mean is in strenght sports for a competition you need a high neural efficency in the competiton lifts, but for buidling muscle you often hear “always change,the body adapts…” I hope you ubderstand what i mean…

Thanks in advance CT!


#259

[quote]Akidara wrote:
Hello CT ,

Do you still use a westside inspired approache?

I dont know how to describe my question, whats the role of neural efficency in building muscle? What i mean is in strenght sports for a competition you need a high neural efficency in the competiton lifts, but for buidling muscle you often hear “always change,the body adapts…” I hope you ubderstand what i mean…

Thanks in advance CT! [/quote]

No, it didn’t give the results I wanted and I reinjured my shoulder, it also left me neutrally drained. I went back to my roots and I am now using the methods that make me strong and muscular in the first place… lots of isometrics, eccentrics and mixed methods. In 2 weeks I’m already seeing drastic changes in how my physique looks. Much harder looking, shoulders have improved and I have zero pain.

The nervous system is VERY important. It is the nervous system that recruits the muscle fibers. The more efficient it is, the more fibers you can recruit. The more fibers you can recruit the more growth you can stimulate.


#260

[quote]Christian Thibaudeau wrote:

[quote]Akidara wrote:
Hello CT ,

Do you still use a westside inspired approache?

I dont know how to describe my question, whats the role of neural efficency in building muscle? What i mean is in strenght sports for a competition you need a high neural efficency in the competiton lifts, but for buidling muscle you often hear “always change,the body adapts…” I hope you ubderstand what i mean…

Thanks in advance CT! [/quote]

No, it didn’t give the results I wanted and I reinjured my shoulder, it also left me neutrally drained. I went back to my roots and I am now using the methods that make me strong and muscular in the first place… lots of isometrics, eccentrics and mixed methods. In 2 weeks I’m already seeing drastic changes in how my physique looks. Much harder looking, shoulders have improved and I have zero pain.

The nervous system is VERY important. It is the nervous system that recruits the muscle fibers. The more efficient it is, the more fibers you can recruit. The more fibers you can recruit the more growth you can stimulate.[/quote]

Thanks for the fast answer, sad to hear about your shoulder. Do you still experiment with the tricep machine?

About neural efficency: from reading the westside articles they say after 3 workouts you should xhange RE exercises…