From the What I’m Doing Now thread Forums - T Nation - The World's Trusted Community for Elite Fitness :
Initial post in the thread[quote]Christian Thibaudeau wrote:
What I am doing is training following this split:
DAY 1 - pushing
DAY 2 - pulling
DAY 3 - legs
I am training 1 lift per session, 3 sessions per day.
DAY 1
1.1 Bench press
1.2 Military press
1.3 Close-grip bench or dips
DAY 2
1.1 pull-ups
1.2 barbell row
1.3 upright row
DAY 3
1.1 back squat
1.2 leg press
1.3 front squat
BTW I do have a small gym in my garage so it makes it easier.
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Each workout lasts around 30 minutes and consists of doing 8 sets of 3 reps with the maximum weight I can accelerate (around 85%) then drop down by 20-40lbs (depending on the lift) and perform 5 sets of 5 reps.
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I ramp up the weight relatively rapidly until I reach the max force weight, because I’m neurally efficient I don’t need that many ramp up sets
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I train two competitive bodybuilders at the moment, and to keep them going as the diet and preparation take its toll I will sometimes train with either one of them when they are doing something that wont interfere with my main workouts (which is why I trained 4 times yesterday… I did biceps with one of the guys on my pulling day).
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I have 2 scoops of Anaconda and 2 scoops of MAG-10 for the first session (half before, half during) and 2 scoops of Anaconda with 1 scoop of MAG-10 for the other sessions.
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I take 2 FINiBARs 30 min. prior to the first workout and 1 for the 2 other workouts.
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The Anaconda and MAG-10 are mixed in a big jug with 2000 ml of water (CRUCIAL! Fluids are KEY for growth, I can’t overemphasize that.)
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I have 2 scoops of whey protein 15 minutes after my workouts
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I use 1200mg of Alpha-GPC 60-90 minutes prior to the first workout
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The other supplements I’m using are:
- vitamin D3 20 000IU
- Flameout 4 caps
- FA3 4 caps
- Magnesium (after my last session and before bed)
- Zinc (morning and lunch time)
- Curcumin 500, 8 caps
- My diet is not super strict, but I normally have 3 solid meals a day (trust me, with the 3 peri-workout protocols you wouldn’t want to eat more than 3 times either!) which are mostly:
- Yogurt, nuts and a small portion of meat in the morning
- Chicken and rice at lunch
- Red meat and green veggies in the evening
- I wake up at 5:30 and go to bed at 9:30 (unless there is a hockey game on TV) [/quote]
Follow up posts:[quote]Christian Thibaudeau wrote:
jehovasfitness wrote:
So, no pre-planned direct arm work?
how often per week are you doing each Day’s workout?
Yes I do some direct biceps and triceps (also delts, traps and hams) when I train with one of my two bodybuilders, which is anywhere between 1 to 3 times per week, as long as it is not interfering with my daily more important workouts.
I train 3 days on, 1 day off, repeat.
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Also:[quote]Christian Thibaudeau wrote:
I’ll stick to this approach for at least 6 weeks, maybe up to 12 months! Seriously, I never know what my body will demand. I might be going in a completely different direction in 6 weeks. Always based on low reps, high-force lifting, but using different techniques and schemes.[/quote]