Thank you coach, if you have any suggestions to improve the program please say so…ill be grateful to say the least…and really the 14 day stuff is really funny when i read it again…but im trying my best…thanks again[/quote]
Well I actually just started the layers myself, and of course I need to include Olympic lifting in any program I do to some degree (since it’s my background). CT made a detailed post here: http://tnation.T-Nation.com/free_online_forum/sports_body_training_performance_bodybuilding_thibaudeau/olympic_liftscomplexes_and_layer_system
I decided that this was the best set-up for me because 1) it included the Oly lifts, 2) it also had a fat loss/metabolic conditioning component, which for me is a huge benefit right now as I have to make sure to keep my conditioning up for my career.
I can tell you I did the The Bear complex with only 115 lbs (4-7 reps) and it absolutely destroyed me.
I’m still figuring out the proper layer set-up when one’s goal is metabolic conditioning, but I felt the example that CT gave in that link was adequate. I’m also still trying to figure out proper a bench press with incline tilt set-up, as it didn’t feel right. I’m thinking of using a 45 lb bumper plate next week instead of a 25 lb plate, like I used today.