T Nation

Getting Bigger, Stronger w/ Thibs Principles


#1

Right, since moving back to uni ive been completely uncommitted, aswell as drank too much and been lazy in general! Its time to make myself accountable and change all that.

Im about 5'7, currently 64k. Got a gym membership about 20 months ago, didn't know what i was doing, very inconsistent as when i moved home for holidays i wouldn't train for up to a month. Joined a better gym in december of last year and started squatting and focusing on free weight exercises.

Between january and april i went from 54k to 65k. I have had some very bad digestive problems which will randomly rear their heads and prevent me eating enough but i have got that back under control fortunately through use of a lean gains style I.F and am ready to move on to bigger and better things.

Just come off a 2 week break of constant drinking and hardly eating.

Current Strength
Squat 87.5k x3 (well below parallel)
Sumo Deadlift 130k x1
Bench 70k x3
BTN 45k x3

My goal is to gain up to around 70k then reassess where i am, hit a 160k deadlift, squat 110k, bench 80 x3 by january while staying reasonably lean.


#2

Currently employing a push/pull/legs and sporting a cold but heres how it went

Standing BTN press
Bar x8
30k x3
35k x3
37.5k x3
40k x3
42.5k x3
45k x3 (solid reps)

High incline press (70 deg)
45k x3
50k x3
52.5k x3
55k x3
57.5k x3
60k x3 (Again solid reps)(PR)

Bench was in use so i subbed in Dips
body weight x5
7.5k x3
8.25k x3
10k x3
11.25k x3
12.5k x3
15k x3
17.5k x3

Then performed a circuit of max reps of machine shoulder press -> Incline bench -> bench press ups until near failure
Better session than i expected while feeling ill, and am sure i would have hit a bench PR the way incline went but ill just have to wait for that.


#3

Later on yesterday i preformed a make shift eccentric-less circuit for 15-20 mins, had definitly helped with the sorreness that was coming on to the point where i don't have any at all today!

Today was a volume fest, searching for exercises i feel best and prefer doing most aswell as different rep and intensity techniques

Back

Chin ups
Bodyweight x6
5k x6
7.5k x6
10k x4

DB row (Very strict with pause at peak contraction)
20k x8
22.5k x6
25k x7
25x6

Wide grip cable row to sternum pause at contraction (Would have preferred pendlay rows but no space today)
No actual weights on stack so...
N0.6 x8
No.7 x6
No.7 x6

Pull over 1 set, really didn't like the feel of this particular machine

EZ curl
20k + bar x6, x6, x8 +3 +3 +3 +3

Facepulls
No.3 x12
No.4 x7 +3 +3 +3 +3

V pull down again pause at contraction
45k x6
50k x6
50k x6
55k x6 +3 +3 +3

V cable row some x some

Incline curl some x some

Then finally 2 circuits;
Machine row tucked elbows => machine row to chest => Facepulls
Reverse curls => Curls => Hammer curls

I also meant to bust out some Kroc rows but it slipped my mind, I liked the rest pause technique for lats and the V pull down so that will be kept! Im expecting some serious soreness unless i can fit in some eccentric-less work later.


#4

After the back workout i did another eccentric-less workout and just had a little tightness in the morning, so that was very pleasing!

Very brief session today as it my best mates birthday weekend which means a lot of drinking friday and saturday and didn't want any soreness going into the weekend and squats killed me last time out.

Back Squat

Bar x5
30k x3
40k x3
50k x3
60k x3
70k x3
75k x3
77.5k x3
80k x3
82.5k x3
85k x3
87.5k x3
90k x3 (Solid reps Post Time off PR)

Then did a collection of power moves vertical jumps, long jumps.

Ill be uploading some pictures on monday and if possible in the coming weeks some videos.


#5

Finally back in the gym today. im not in a good place at the moment my life was great 3 months but now its turned, suffice to say training today has cured it somewhat.

Push

Mill press from upper chest
20k x5
30k x3
35k x3
37.5k x3
40k x3
42.5k x3
45k x3
47.5k x3
50k x3
52.5k x3
55k x3
57.5k x3 (Massive PR, i best i had previously was 55k from chin level!)

70 deg incline press
50k x3
52.5k x3
55k x3
57.5k x3
60k x3 (Really seem to lose power about 8 inches of chest as if i fall out the groove)

Dips
10k x3
12.5k x3
15k x3
17.5k x3
20k x3 (PR)
22.5k x3 (PR)

Incline bench
5 sets of 50k x3 with between 40 and 60 seconds between sets.

Stopped as i started to lose focus. Ill have another eccentric-less session later today focusing on lateral delts and upper chest. Was in and out in about 50 mins. Also i have a feeling that cleaning the bar up actually helps my mill press maybe helps activate the stabilizing muscles or sum such thing.


#6

Yesterday was pull day, i did a load of stuff with unkown rep ranges and sets, i had been out the night before and was still drunk and more dehydrated than i knew but i still dragged myself to the gym and had a decent session, lots of volume similar to the previous pull day.

Today should have been a leg day but i have my first competitive 5 a side 'soccer' game tonight and need my legs to be fresh. Now instead of staying out of the gym like i probably should have, i went and trained anway and did a push session for the 2nd time in 3 days.

Mill press from upperchest
20 x5
30 x5
40k x3
45k x3
47.5k x3
50k x3
52.5k x3
55k x3
57.5k x3

70 deg Incline press
45k x3
50k x3
52.5k x3
55k x3
57.5k x3
60k x3
62.5k x4 (with a 5 rep that needed help from spotter)PR

Flat bench
60k x3
62.5k x3
65k x3
67.5k x3
70k x3
72.5k x2 (Died on the 3rd and spotter helped)(post break PR)
60k x10

Felt pretty drained after all the forced reps so called it a day.


#7

Uknow that u're writing ''k'' not kg, k means a 1000, and i doubt u can bench 87500 kg:)


#8

Ha just got into the habit of doing it in my notebook log and didnt even think about it, ill remember for next time!


#9

Right because of my schedule ive moved onto a strange split, its a two day split so i can make sure hit each body part at least twice a week.

Today was a lower body and traps day

Power clean
20kg x5
40kg x5
45kg x3
50kg x3
55kg x3
60kg x3
65kg x3 (PR)
67.5kg x3 (PR)

RDL
75kg x3
80kg x3
85kg x3
90kg x3
95kg x3

Conv' dead
100kg x3
105kg x3 (upper back and hams were pretty weak and i was puting alot of pressure on lower back)

Front squat ATG
20kg x5
40kg x5
45kg x5
50kg x5
55kg x9 (max reps) => ham curl 30k x7 => Kroc rows 27.5kg x17

Only took around 40 minutes! Will take more rest on the pulls next time while also adding more volume as i get used to the nature of the workout. Bit of density never hurt anyone though, although i think my traps will not agree by tomorrow. I expect the weights i was hittingh later in the workout to shoot up as there no where near where they should be.


#10

Press

Mill press
20kg x5
30kg x5
40kg x5
42.5kg x5
45kg x5
47.5kg x3 Felt really weak, had a feeling my back muscles weren't activated at all so...

DB clean and press (all explosive and held a couple of seconds at lockout as i found this helps)
10kg x5
15kg x3
17.5kg x3

Low incline press (No arch)
30kg x5
40kg x5
50kg x5
52.5kg x5
55kg x5
57.5kg x5
60kg x5
62.5kg x5 (PR)
65kg x5 (PR)

Dips
BW x5
+5kg x5
+5kg x5
+7.5kg x5
+ 7.5kg x5
+10k x5

Reverse grip bench 40s - 1 min rest between sets
55kg x5
55kg x5
55kg x5
55kg x5
55kg x5 (last rep was a little slow)

Then 2 circuits, Incline flyes => flat flyes => DB bench
Laterals => DB upright row => standing press

my rear delts were a little achy from the pull workout and rock climbing so between all pressing apart from dips where i went heavy i just did light rear delt, rotator cuff and rhomboid work. I love how much work i can get in by doing accessory muscles between sets.

Next press workout will be sets of 3s again with for the first 3 exercises then the rest of the time will be dedicated to lots of volume on lats and biceps. Im going to have to have two squat sessions in a row though instead of deadlift to get the pattern right.


#11

Legs had to be a short session today as im traveling

Leg press While waiting for rack
2 plates(a side) x8
2 plates x8
3 plates x5
3 plates x5

Squats
60kg x5
70kg x5
75kg x5
80kg x5
85kg x5
90kg x5 ( reckon i may have had 95k x5 in me but for a tired back meaning i couldn't keep tight)

Leg ext some x some

Shrugs
just stuck a couple of plates on and went for high reps to get some blood in there see if i cant get rid of this soreness

If i can fit it in later i might do some biceps an lats work as they've been missed because of rock climbing this week


#12

Up to just over 65kg now.

Upper body performance

BTN press
30kg x5
35kg x5
37.5kg x5
40kg x5
42.5kg x5
45kg x5
47.5kg x5 (rep PR)

70 deg Incline Press super set rear delt/rhomboid work
47.5kg x5
50kg x5
52.5kg x5
55kg x5
57.5kg x4
60kg x2 ( the last 2 sets i couldnt stabilize the bar at all, i was all over the place)

Close grip bench super set seated power cleans
60kg x5
62.5kg x5
65kg x5
67.5kg x4 (PR)

Had to close grip as it was much easier to keep the bar path, i think i may have pushed it a bit far with the rear delt work between sets which cause the stabilization problem.

Myo-repped some lat rows than max rep set, would have done more but short on time, felt a good pump any way.

Tricep circuit
CGB 55k x20 => Tri dips x13 => diamond press ups 7

My heart rate never dropped throughout the whole session! may move back to 3 reps sets because of this, ill just go by feel an see what i feel like other days. Happy with all the PRs flooding in at the moment long may it continue.


#13

Legs and traps

Power clean
40kg x5
45kg x3
50kg x3
55kg x3
57.5kg x3
60kg x3
62.5kg x3
65kg x3
67.5kg x3
70kg x3 (PR)

Front squat ATG
50kg x5
55kg x5
60kg x5
65kg x5
70kg x5 (PR)

Rack pull shrug thing
70kg x5
80kg x5
90kg x5
95kg x5
100kg x5
105kg x5

Kroc rows
30k x18


#14

Push

Mill Press from upper chest
20kg x10
40kg x3
45kg x3
47.5kg x3
50kg x3
52.5kg x3
55kg x3
57.5kg x3
60kg x3 (PR should hit body weight soon!)

Low incline
60kg x3
62.5kg x3
65kg x3
67.5kg x3
70kg x2 (Weight PR im sure i could have hit a 3rd if i had a spotter but as soon as i had a moment of doubt i knew i needed to rack it)

Dips
10kg x3
12.5kg x3
15kg x3
17.5kg x3
20kg x3
22.5kg x3 (PR)
Also not getting any pain in shoulder when i go past parallel now.

Within 20 mins of waking up i had to be in the gym, only 6.30 hours sleep, had terrible stomach cramps and was ill but as soon as i was in their i felt good and hit PRs on everything which i was delighted about.

Couldn't do my circuits as i had a seminar, so tonight i will do some circuits for volume then approximately an hour later ill do some eccentric-less work.


#15

"The more i eat the better my genetics get" i definitely believe this!

Because of the way my schedule has worked out ive swapped my days around so today was another upper body performance + lats

BTN press
30kg x5
35kg x5
37.5kg x5
40kg x5
42.5kg x5
45kg x5
47.5kg x5
50kg x5 (PR)

70 deg incline
50kg x5
52.5kg x5
55kg x5
57.5kg x5
60kg x5 (PR last rep was a bit grindy)

Close grip bench in smith
52.5kg x5
55kg x5
57.5kg x5
60kg x5
62.5kg x5
Bench was taken unfortunately, seemed to isolate my tris better than freeweight

Pull down myo reps style (pause at peak contraction
a few warm up sets
55k x12 +5 +5 +5 +5 +5 +5 +5

One arm cable row from high attachment point (paused at peak contraction)
No.3 x8
No.3 x8
No.3 x12
Loved this, ive never got a better stretch in my lats than this an its the movement i feel the mind muscle connection most as well as allowing an insane range of motion. Even with a terribly low my lats felt ripped to shreds.

Circuits
Standing DB press => Laterals => upright row
Incline bench => press ups just two as had a great pump any way and was wiped out

Another very good session. Intelligent training courtesy of CT and food = PRs.


#16

Did legs friday while i was at home, turned into a volume fest because of lack of equipment, lots of sets of 3 reps with about 85% of max on power clean, front squats.

Upper body performance

BTN press
20kg x10
30kg x3
40kg x3
42.5kg x3
45kg x3
47.5kg x3
50kg x3
52.5kg x3 (PR)

Incline press superset 20kg Flared elbow DB row
50kg x1
52.5kg x3
52.5kg x3
55kg x3
55kg x3
57.5kg x3
57.5kg x3
60kg x3
60kg x3 (comfortable reps)

Dips superset with face pulls
+10kg x3
+15kg x3
+17.5kg x3
+20kg x3
+22.5kg x3
Forgot my notebook and unsure whether i went for a 25k set which would have been a PR

Extra pressing volume
DB standing press 8 sets of 3 with 20k DBs and 40-60 secs rest
CLose grip bench 7 sets of 60k x3 with 40-60 secs rest

Cable row to sternum no.6 high reps little rest


#17

Legs and traps

Squat
bar x10
40kg x3
50kg x3
60kg x3
70kg x3
75kg x3
77.5kg x3
80kg x3
82.5kg x3
85kg x3
87.5kg x3
90kg x3
92.5kg x3 (post time off PR)
95kg x3 (All time PR)

Power clean
40kg x3
50kg x3
55kg x3
60kg x3
62.5kg x3
65kg x3
67.5kg x3
70kg x3
72.5kg x3 (PR)
75kg x3 (PR)
60kg x5

Kroc rows
22.5kg x8
32.5kg x14 (grip failed, but thats part of the reason im using them)

Good session today, need to work on hamstring flexibility to make sure i can power out the hole when squatting. Power cleans felt great today, was hardly having to duck under the bar on the weight from last weeks PR, i didnt even intend to up the weight this week because i cant afford to fail a lift because of flooring and lack of rubber plates!


#18

Upper body performance

Military press
Bar x8
40kg x5
45kg x5
47.5kg x5
50kg x5
52.5kg x5
55kg x5
57.5kg x5
60kg x5 (PR)

Low incline with flared elbow row 22.5k x6-8
60kg x5
62.5kg x5
65kg x5
67kg x2
60kg x3

Dips with face pulls
10kg x5
15kg x5
17.5kg x5
20kg x5

Lat pull down
50k x5
55k x5
60k x5
65k x5
60k x9 3 3 3 3 3

One arm cable row from high attachment point
N0.3 3 sets of 10-12

Surpinated grip cable row to abs
3 sets of 8 reps


#19

Loads of stuff has stopped me training properly but ive had decent work outs away from the gym and rock climbing for 2 hours which left me sore all over!

Upper body performance

DB clean and press warm up

Mill press
30k x3
40k x3
45k x3
47.5k x3
50k x3
52.5k x3
55k x3
57.5k x3
60k x3

70 deg Incline press
50k x3
52.5k x3
55k x3
57.5k x3
57.5k x3

CGB
60k x3
62.5k x3
65k x3
67.5k x3

Dips
BW + 10k x3
+12.5k x3
+15k x3
+17.5k x3
+20k x3
+22.5k x3

70 deg Incline press set every 40-60 secs
50k x3 for 8 sets

DB standing press
20k x4
20k x5
20k x5


#20

Legs

Squat

bar x10
40kg x3
50kg x3
60kg x3
70kg x3
75kg x3
77.5kg x3
80kg x3
82.5kg x3
85kg x3
87.5kg x3
90kg x3
92.5kg x3
95kg x3

Power clean
40kg x3
50kg x3
55kg x3
60kg x3
62.5kg x3
65kg x3
67.5kg x3
70kg x3
72.5kg x3
75kg x3

Leaning shrugs worked up to 90k x10

Not hitting PRs last couple of workouts, unfortunately fell off the wagon last week and got very drunk a couple of days and couldn't eat properly and lost weight. What and idiot!