Holistic Chest Blast
by Christian Thibaudeau
10/13/08

Thibs is a sadistic SOB because he's always glad to bring more pain your way. This time the red glow of his laser sight is dancing around your chest and he's ready to pull the trigger.

Good information. I really enjoy a weekly article from Thibs.

Great article: good, painful stuff.

Question: How should this be integrated into a weekly workout? Once per week...?

Later edit: Okay, so I'm a total dork. "Mondays with Thibs". Get it? No, I didn't. Now I do. Forty lashes with the nearest pink dumbbell for me.

My bad.

So every monday for the last 3-4 weeks, I've literately said to myself "oh oh, today is Monday with Thibs!"

keep 'em coming!

Trenchant wrote:
So every monday for the last 3-4 weeks, I've literately said to myself "oh oh, today is Monday with Thibs!"

keep 'em coming!

hah me to! I've tried blast strap flies before (well i'm actually using a chain and stirrup handles, works the same) and those were freakin hard. Good read!

CT,
Why are you recommending a lat. dorsi stretch?

Wouldn't a infraspinatus stretch be better since the lat isn't a true antagonist during horizontal pressing?

I apologize if I'm missing something, but I'm not sure I understand the loading on the first exercise.

Each week, what would be the loading for the rep numbers? Using week one, would it be your 7RM, then 5RM, 3RM, then back down to the 7RM load and so forth from there?

What would one do if he under/overestimates the load for the rep scheme of a particular week?

I did this workout today and it is pretty intense. I was surprised at how easy the pull-ups were after the bench. It really felt like the combination of bench and pull-ups made each exercise easier (if that makes any sense). The multiple angle db press was probably the toughest part of the workout for me, by the time I got to the flat press I was fried. I couldn't believe how shaky I was on the different push-up exercises.

Thanks Coach I look forward to these articles each week.

I am going to give this a shot tonight and stick with it for the next 10-12 weeks, as it might be the key to unlocking my stubborn ascent to a 400 lbs bench.

nz6stringaxe wrote:
I apologize if I'm missing something, but I'm not sure I understand the loading on the first exercise.

Each week, what would be the loading for the rep numbers? Using week one, would it be your 7RM, then 5RM, 3RM, then back down to the 7RM load and so forth from there?

What would one do if he under/overestimates the load for the rep scheme of a particular week?

This is an example of wave loading. This is what I understand to be the proper approach to wave loading. Approach the first group of 7/5/3 conservatively and use a weight that you know will get you to the desired reps. Don't make it too easy, but don't kill yourself. On your second run through the group of 7/5/3, add weight, 5-10 lbs. The heavy triple from the first group will have potentiated your nervous system so that you'll be able to use more weight your next time through.

This is a pretty cool way to ramp up your nervous system to get you to lift a heavier weight and it really works. If you totally blow it and go too heavy on your first group and don't get the desired reps, just don't add weight and on your second run you should be able to get all of the reps.

Thib, what weight should be used for the multi angle press? Since at the start in the highest incline position you are shooting for 8-10 reps, would you use a weight you could handle for about 12 reps? Or do you want to hit failure right from the start of the exercise since it gets easier with every lower position?
thanks

Coach Thib,

Is there an exercise for the back that is similar/comparable to the multi-angle DB press? Thanks in advance!

What about the elbow position on bench pressing? I like to tuck my elbows, feeling better on my shoulders. But that wouldnt make much sense?

dphillips wrote:
Coach Thib,

Is there an exercise for the back that is similar/comparable to the multi-angle DB press? Thanks in advance!

Multi-grip chins or lat pulldowns.

CHINS
- Pull-ups (palms facing forward)
- Chin-ups (palms facing you)
- Parellel grip pull-ups

LAT PULLDOWN
- Wide grip to the front (palms facing forward)
- Mid-grip to the front (palms facing forward)
- Close grip to the front (palms toward you)

Italiano wrote:
Thib, what weight should be used for the multi angle press? Since at the start in the highest incline position you are shooting for 8-10 reps, would you use a weight you could handle for about 12 reps? Or do you want to hit failure right from the start of the exercise since it gets easier with every lower position?
thanks

Start with a weight that is challenging for 8-10 reps in the first position. Each position is easier which will allow you to get the reps in.

TooHuman wrote:
CT,
Why are you recommending a lat. dorsi stretch?

Wouldn't a infraspinatus stretch be better since the lat isn't a true antagonist during horizontal pressing?

It stretches the whole upper back musculature, which is the goal. You can vary the angle of the stretch though.

Thanks a lot for this, man!

You planning on writing one of these kinda' things up for back any time soon?

Cheers.

The Young Lad wrote:
Thanks a lot for this, man!

You planning on writing one of these kinda' things up for back any time soon?

Cheers.

Eventually.... there are a lot more weeks/Mondays left this year still!

What sort of percentages do you use for the pressing?

What would be a suitable replacement exercise if you don't have the blast straps?

Kujo2020 wrote:
What would be a suitable replacement exercise if you don't have the blast straps?

It's kinda like asking what's a good replacement for a set of golf clubs if you don't have any and you want to play golf.

Christian Thibaudeau wrote:
Kujo2020 wrote:
What would be a suitable replacement exercise if you don't have the blast straps?

It's kinda like asking what's a good replacement for a set of golf clubs if you don't have any and you want to play golf.

I like your style. I used a Bosu ball instead of the blast straps because the gym doesn't have them. I realize it is a piss poor replacement but sometimes you need to make due. I could barely balance myself as it was.

Thib, two short questions:

1) Why do you put two unstable drills (blast straps & swiss ball push-up) toghether?.

2) If the main objetive of this kind of exercises is to increase pecs recruitment, why perform it to failure?. Wouldn't it be better to perform them far from failure, and thus "waking up" CNS without accumulating fatigue?.

flanker6 wrote:
Christian Thibaudeau wrote:
Kujo2020 wrote:
What would be a suitable replacement exercise if you don't have the blast straps?

It's kinda like asking what's a good replacement for a set of golf clubs if you don't have any and you want to play golf.

I like your style. I used a Bosu ball instead of the blast straps because the gym doesn't have them. I realize it is a piss poor replacement but sometimes you need to make due. I could barely balance myself as it was.

Personally if I see someone using the Bosu ball in the gym I shoot them or throw a DB at them.

Christian Thibaudeau wrote:
flanker6 wrote:
Christian Thibaudeau wrote:
Kujo2020 wrote:
What would be a suitable replacement exercise if you don't have the blast straps?

It's kinda like asking what's a good replacement for a set of golf clubs if you don't have any and you want to play golf.

I like your style. I used a Bosu ball instead of the blast straps because the gym doesn't have them. I realize it is a piss poor replacement but sometimes you need to make due. I could barely balance myself as it was.

Personally if I see someone using the Bosu ball in the gym I shoot them or throw a DB at them.

I did feel shame while using it. I also feel the same way about the swiss ball. They are always "stored" in squat rack