@CT: I’m loving this! What 3 exercises would you recommend as the base of a system like this if The “Power Look,” was your primary goal? Thank you, thank you, thank you CT!!! (I have a dead-squat bar too)
[quote]deshawn wrote:
Thanks coach. Could one swtich out the bench press to comcentrate on the OH aspect.[/quote]
There’s already enough overhead work as it is, you don’t want movement-specific fatigue and you also need the overall strength-building effect of the bench.
[quote]sput79 wrote: @CT: I’m loving this! What 3 exercises would you recommend as the base of a system like this if The “Power Look,” was your primary goal? Thank you, thank you, thank you CT!!! (I have a dead-squat bar too) [/quote]
As the 3 main movements: bench, clean & press, snatch high pull
As 3 secondary movements: floor press, front squat, deadlift
[quote]sput79 wrote: @CT: I’m loving this! What 3 exercises would you recommend as the base of a system like this if The “Power Look,” was your primary goal? Thank you, thank you, thank you CT!!! (I have a dead-squat bar too) [/quote]
As the 3 main movements: bench, clean & press, snatch high pull
As 3 secondary movements: floor press, front squat, deadlift[/quote]
Is there something i could use instead of the clean?
I haven’t been able to do cleans with any sort of weight. tears up my elbows in the catch.
CT thank you for your answer and time. I have seen some outstanding results using the layer system, yesterday two people who I see at the gym regularly told me I looked noticeably leaner, and my strength increases have been great also.
CT: Why has your stance on high rep SGHP’s changed? Not too long ago you mentioned that you didn’t like to go above 5 because of the metabolic demand and also that your performance and strength increases suffered on this exercise because of trying to go too high in reps.
[quote]Jamesliftsheavy wrote:
CT: Why has your stance on high rep SGHP’s changed? Not too long ago you mentioned that you didn’t like to go above 5 because of the metabolic demand and also that your performance and strength increases suffered on this exercise because of trying to go too high in reps. [/quote]
5 or 6 is the same thing in my book. 1-2 is one zone, 3-4 is another zone, 5-6 is a third zone. So reallym there is no real difference between 5 or 6 reps per set. I sometimes terminate the set at 5 if I feel that performance will suffer.
I did not change my stance… the high reps I’m talking about was the 5-4-3-2-1 HDL and max reps HDL which had 12-15 reps per set. THAT was hurting performance.
Christian what is your stance on this new form of layering? How do you feel it stacks up to the other? I’m having a blast alternating between a str layer and hdl layer monthly and seeing great results but if you think this is going to work better I’m all for switching it up
[quote]Jamesliftsheavy wrote:
Christian what is your stance on this new form of layering? How do you feel it stacks up to the other? I’m having a blast alternating between a str layer and hdl layer monthly and seeing great results but if you think this is going to work better I’m all for switching it up[/quote]
The “layer system” really is all about conjugating various training types during a workout/series of days/training cycle.
The goal is to create an optimal physiological response. There is not one universal best layer application as it depends on your training history and status. But they will all work very well regardless of your choice. I personally prefer the later version since it suits my taste in training more.
I want to use the new layer template presented here for training the back squat but I don’t want to do all those prowler pushes…is there something I can sub for this work?
Second question…on the off days can I throw in deadstop rowing or arms? Calves even?
I want to use the new layer template presented here for training the back squat but I don’t want to do all those prowler pushes…is there something I can sub for this work?
Second question…on the off days can I throw in deadstop rowing or arms? Calves even?[/quote]
Honestly, just skil the prowler pushes, do not add anything. The template you are talking about is based on Tunya’s powerlifting prep, since she is already doign a lot of prowler, I kept that in.
As for dead-start rows. If you want to do them, do them at the end of a workout where pulling is being trained (e.g. deadlift or high pull day). As for calves work, I’ve never done a single set of calves work in my life and of all the 80+ people I’ve trained, I might have had 3 people do some calves work. So I’m certainly not one who will tell you to do it!
From experience you have 2 types of people when it comes to calves:
Those who naturally have them and do not need to train them
Those who have bad genetic for calves and who cannot make them grow regardless of what they do for them
@CT: Big thank you for this form of layering approach…I just started it this week & love it! It’s easier to recover from too based on my HRV readiness score, plus I can focus on the movements for the “Power Look,” more frequently which I like. I’m loving all the explosive movements & what they’re doing to my physique too! AWESOME JOB! I look forward to see what else evolves from this.
