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I,BODYBUILDER - PHASE 2
 

Christian Thibaudeau
Contributor

Join date: Feb 2003
Posts: 21196

BantamRunner wrote:
Something I noticed today on te Back Spec. That's a lot of loaded spine exercises back to back to back...Rack Pull, BB Row, Deadlift. Granted the volume isn't there and so likely won't cause problems. I thought going in that 5 sets of 2 for 5 exercises seemed easy compared to shoulder's Wednesday workout. I'm happily whipped today! Though some of my coworkers also have concerns over the back loading.

Alan


Tell that to farmers and dock workers who load their spine for hours each day!

Seriously, every olympic lifter on the planet (or almost) does the following on a daily basis (sometimes multiple times a day)

- snatch (or power snatch)
- clean (or power clean)
- Squats (or front squats)

A lot of them add various pulls and deadlifts.

They do this 4-6 days a week...and survive.

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WebEyE
Level 3

Join date: Oct 2004
Posts: 193

Coach,

since my gym isn't equipped with a proper power rack with pins (just ordinary squat racks), would it be okay to do romanian deads instead of rack pulls or should i try to build a low-rack out of a few step platforms hoping they won't break.

Cheers
Chris

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Clypher
Level 2

Join date: Oct 2009
Posts: 26

I too don't own a power rack and this program has caused me to come up with a number of novel approaches to some of the exercises... but as far as rack pulls go I opt to instead use cleans as a means of activation. I have found time and time again that my pulling sessions go much better after using cleans to activate.

I also plan to or already use floor pressing/box squatting in place of pins. I know the exact methodology isn't the same, but I expect the integrity of the application to remain intact.

Also, many people have asked about substitution for the medicine ball slams...
step1: find backpack
step2: fill backpack with weights
step3: find suitable surface to absorb impact
step4: hurl backpack at said surface
step5: profit

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Davinci.v2
Level 10

Join date: Jul 2009
Posts: 1382

Christian Thibaudeau wrote:
Davinci.v2 wrote:
I decided to try performing the medicine ball slam on my back day today before my lat pulldowns using a 14 lbs medicine ball. I would like to stress that you choose a ball that does not bounce and is not that light. During my first set, I threw the ball hard enough that it bounced up and forward, shattering a mirror as well as breaking the gym's thermostat into pieces.


Something kinda like this happened to me many years ago. I was still competing in olympic lifting and was having an horrible snatch session. After a missed lift I got pissed, grabbed a medicine ball and threw it away in frustration... it hit the rafters, bounced back toward me, hit me in the face and knocked me out. True story.


Haha. Were there any witnesses?

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Christian Thibaudeau
Contributor

Join date: Feb 2003
Posts: 21196

Davinci.v2 wrote:
Christian Thibaudeau wrote:
Davinci.v2 wrote:
I decided to try performing the medicine ball slam on my back day today before my lat pulldowns using a 14 lbs medicine ball. I would like to stress that you choose a ball that does not bounce and is not that light. During my first set, I threw the ball hard enough that it bounced up and forward, shattering a mirror as well as breaking the gym's thermostat into pieces.


Something kinda like this happened to me many years ago. I was still competing in olympic lifting and was having an horrible snatch session. After a missed lift I got pissed, grabbed a medicine ball and threw it away in frustration... it hit the rafters, bounced back toward me, hit me in the face and knocked me out. True story.


Haha. Were there any witnesses?


A friend of mine actually caught it on tape. But during the same workout I later snatched 142.5kg and squatted 550lbs x 5... so it wasn't all bad.

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Christian Thibaudeau
Contributor

Join date: Feb 2003
Posts: 21196

WebEyE wrote:
Coach,

since my gym isn't equipped with a proper power rack with pins (just ordinary squat racks), would it be okay to do romanian deads instead of rack pulls or should i try to build a low-rack out of a few step platforms hoping they won't break.

Cheers
Chris


Not the same thing at all. You can put the bar on a bench.

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toots27mkc
Level

Join date: Jul 2009
Posts: 344

Christian Thibaudeau wrote:
Quadforce wrote:
Christian, would appreciate your point of view :

You talked about pairing back and biceps specialization before. Biceps and triceps are my weakest points. I've long limbs and find it really easy to put muscle on my torso, but limbs is another story. Would you recommend to make any adjustments for the program in order to make it a little bit more "biceps-friendly" ? Or will it you release a new program in near future where one specializes bodyparts in a different manner.

My triceps respond pretty good to delt-spec, due to lockouts, but biceps never responded well to backtraining.


As I mentioned in the past, this first program is basically only to teach you the basic principles of autoregulation and activation. We will feature many more programs in the future. My goal is to make specific programs for all kinds of special cases. For example a bench press program, a program for long-limbed individuals, a squat program, deadlift program, complete powerlifting program, fat-loss program, etc.

those are sweet ideas

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BantamRunner
Level

Join date: Mar 2009
Posts: 554

Christian Thibaudeau wrote:
BantamRunner wrote:
Something I noticed today on te Back Spec. That's a lot of loaded spine exercises back to back to back...Rack Pull, BB Row, Deadlift. Granted the volume isn't there and so likely won't cause problems. I thought going in that 5 sets of 2 for 5 exercises seemed easy compared to shoulder's Wednesday workout. I'm happily whipped today! Though some of my coworkers also have concerns over the back loading.

Alan


Tell that to farmers and dock workers who load their spine for hours each day!

Seriously, every olympic lifter on the planet (or almost) does the following on a daily basis (sometimes multiple times a day)

- snatch (or power snatch)
- clean (or power clean)
- Squats (or front squats)

A lot of them add various pulls and deadlifts.

They do this 4-6 days a week...and survive.




Good comments CT. As an update I'm starting my 3rd week on the back spec and have had ZERO back issues and weights have gone up on each lift.

Alan

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BantamRunner
Level

Join date: Mar 2009
Posts: 554

A local gym has a cable show that runs from time to time and the trainer was demonstrating med ball throws with this big dude. Well big dude slams the ball on the ground and it comes up and nails him in the face. Unless you've got a ball that doesn't bounce (old school med ball) you will eventually hit yourself in the face. Any time I do med ball slams now I turn my head sideways at the bottom. Almost looks like some kinda of interpretive dance. Jazz hands!

Alan

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SWAT06
Level 2

Join date: Aug 2008
Posts: 107

[quote] toots27mkc a √?¬©crit:
[quote] Christian Thibaudeau a √?¬©crit:
[quote] Quadforce a √?¬©crit:
Christian, appr√?¬©cierait votre point de vue:

Vous avez parl√?¬© de correspondance √?¬† propos dos et les biceps de sp√?¬©cialisation avant. Biceps et des triceps sont mes points faibles. J'ai longues jambes et le trouve vraiment facile √?¬† mettre du muscle sur mon torse, mais les membres est une autre histoire. Souhaitez-vous recommandons de faire des ajustements pour le programme afin de le rendre un peu plus "biceps-friendly√?¬Ľ? Ou bien on lance un nouveau programme dans un avenir proche o√?¬Ļ l'on se sp√?¬©cialise bodyparts d'une mani√?¬®re diff√?¬©rente.

Mes triceps r√?¬©pondre assez bien √?¬† delt-spec, en raison de lock-out, biceps, mais jamais bien r√?¬©agi √?¬† backtraining.
√?¬†[/ quote]

Comme je l'ai mentionn√?¬© dans le pass√?¬©, ce premier programme est fondamentalement seul pour vous enseigner les principes de base de l'autor√?¬©gulation et l'activation. Nous pr√?¬©senterons des programmes beaucoup plus dans l'avenir. Mon but est de rendre les programmes sp√?¬©cifiques pour toutes sortes de cas particuliers. Par exemple, un programme d√?¬©velopp√?¬© couch√?¬©, [size=24]un programme pour les personnes de longs membres[/size] , un programme de squat, soulev√?¬© de programme, programme powerlifting compl√?¬®te, le programme de perte de graisse, etc [/ quote]
Ce sont des id√?¬©es sucr√?¬© [/ quote]

[size=24]un programme pour les personnes de longs membres[/size]
MERCIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIII!!!!!!!!!

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BantamRunner
Level

Join date: Mar 2009
Posts: 554

Question about Wednesday's Workout....

The Shoulder Spec has you doing 7 sets of 8 exercises while most of the other phases have you doing 5 sets of 5 exercises. Why the difference? I'm half way through the Leg Spec now and the Shoulder phase has definetly been the hardest. I would think with the legs general ability to withstand fatigue there would be more sets. Next Wednesday I'll go for more sets and see how that feels.

Alan

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topshape
Level

Join date: Jan 2004
Posts: 19

Loving Phase 2 so far. I gained 10lbs (from 225lbs to 235lbs) on phase 1. Some lady in the gym asked me if I was turning into a superhero.

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R-Banger
Level 10

Join date: Feb 2007
Posts: 80

Coach, I did 5 weeks on phase 1 and just started my second week on phase 2. I somehow managed to pull what feels like my teres major where it inserts close to my tricep doing the weighted pullups on the Monday workout. I was unable to continue so I threw in some core work so as not to cut my workout off after only doing half of the prescribed workout.

I am hoping it will feel better tomorrow so I can be back at it, but from my experience it probably won't. Any recommendations I really don't want to stop progressing after all the hard work and money I have put into this.

Should I maybe take a week off of the protocol and train whatever I can traditionally before I get back on it, or should I grit through and try to do what I can even if I end up unable to complete the whole workout? I appreciate all the effort you have put into creating this it is working great so far.

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chimera182
Level 5

Join date: Mar 2008
Posts: 4120

Hey CT, I'm not sure if it's been answer in the thread, if it has I'll look but I'm strapped for time right now. What would you suggest for 1arm db rows if the dumbbells in my gym don't go heavy enough?

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howie424
Level 10

Join date: Jul 2007
Posts: 1444

Is it okay to do your Saturday full body workout on Thursday? So it goes back, full body, back, full body, back. It's just easier that way to keep a consistent daily routine.

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ACTrain
Level 5

Join date: Oct 2004
Posts: 817

howie424 wrote:
Is it okay to do your Saturday full body workout on Thursday? So it goes back, full body, back, full body, back. It's just easier that way to keep a consistent daily routine.


I've done it this way when I had plans on the weekend that would keep me from training. Personally I prefer the day off in the middle of the week and I think it is better for recovery but in the grand scheme of things I don't think you will notice a huge difference between the two methods.

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howie424
Level 10

Join date: Jul 2007
Posts: 1444

And another question, on day 1 of the Back Phase: is there something i can replace seated rows with? the machine at my gym doesnt go very high and in a week or 2 ill have that thing maxed out. should i just use it until i max out the stack, and then start doing 5 reps instead of 3? any ideas?

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John Schlecht
Level 100

Join date: Aug 2009
Posts: 539

How heavy does the stack go?
Be sure to stretch and fully contract each rep, with no upper body swing.

I've also found that if you do it exactly as they show it in the video (heels on the floor, using the EZ bar attachment)you won't use as much weight as you would with your entire foot on the platform, while using a standard overhand or neutral grip.


You could switch to single arm cable rows or another exercise all together.

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howie424
Level 10

Join date: Jul 2007
Posts: 1444

Week 3 of Phase 2, epic failure.

First two weeks went great, putting on noticable weight and strength, proof that my diet is good. I get to week 3, first two days of it were complete hell, no strength whatsoever. I stormed out of the gym seething with anger both days.

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SILVERDAN7
Level 1

Join date: Mar 2010
Posts: 346

I've seen other comments which suggest that thib's opinion may differ but I am in the final steps of pushing back some herniated disks and have been told by my PT to to no serious loading, as in DL's or good mornings. I just finished the shoulder work and want to continue on but had not realized the back portion was so dl intensive. Any suggestions for subs for the dl and rack pulls?.

I was thinking a barbell bent over row for dl and maybe a modified str8 arm barbell row with scapular rtraction for the rack pull. Just trying to mimic the exercises as best as possible. Also, how much of a counter effect on your growth do you think subbing one or both of the full body days for more midweight metabolic work like bells/trx will effect. I typically go a little heavy with a slower pace to try and focus on the energy systems with a focus on strength.

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MattWeitz
Level 5

Join date: Aug 2010
Posts: 67

Coach, on the Friday back specialization workout, the dumbbell rows are stipulated to be done with maximum force on every rep, but it seems like in the video he is actually lifting the dumbbells fairly slowly... Please clear this up for me. Thanks

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MattWeitz
Level 5

Join date: Aug 2010
Posts: 67

Also wondering, since my gym doesn't have a power cage, what can I use to replace that on exercises like overhead presses from pins?

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