Pendulum Bodybuilding by Christian Thibaudeau
i am starting a new journal this time... i've realized that its better to have a new journal per program... hopefully, in the near future you wont see too many journals of my bi-weekly programs
Pendulum Bodybuilding is one part of three written by Christian Thibaudeau..
here are the links to the articles he's written:
Pendulum Training: this is the first artcile and is basically a set of rules and guidelines
Pendulum Bodybuilding: this is a more indepth look at the pendulum training theory in respect to bodybuilding
0311's Article on Pendulum Training: awesome summary
with the help of Eric and 0311, i have managed to come up with a pendulum program for myself....now i wont go into specifics as to who said what and who didnt say what, but if any of you readers feel that i'm doing something which u feel i shouldnt, then dont think 0311 and Eric advised it because they wouldnt....Eric and 0311 have contributed to my program with their ideas and suggestions, but in the end, it has been upto me to include what they've said....
and this is the program:
Phases 1 and 5 Structural 1 Hypertrophy High Volume/Low Intensity
Load: 60-70% of 1RM, Rest: 60 Seconds
Monday: Chest and Biceps
A1.) Flat Dumbbell Bench Press 4x10
A2.) Flat Flyes 4x15
B1.) Incline Barbell Bench Press 3x10
B2.) Incline Flyes 3x15
C1.) Barbell Curls 4x10
C2.) Reverse Grip Curls 4x15
D1.) Preacher Curls 3x10 Triple Drop Set
A1.) A2G Squats 3x10
B1.) Leg Press 3x10
B2.) Romanian Deadlifts 3x15
C1.) Leg Curls 4x10
C2.) Leg Extensions 4x10
D1.) Standing Calf Raises 4x10
Thursday: Back and Traps
A1.) Lat Pull Downs 4x10
A2.) Pull Overs 4x15
B1.) Barbell Rows 3x10
C1.) Upper Back Machine 3x12
D1.) Barbell Shrugs 3x10
D2.) Upright Rows 3x10
Friday: Shoulders and Triceps
A1.) Dumbbell Press 4x10
A2.) Incline Lateral Raises 4x12
B1.) Machine Military Press 3x10
B2.) Wide Grip Upright Rows 3x12
C1.) Bent Over Lateral Raises 3x12
D1.) Decline Tricep Extensions 3x10
D2.) Reverse Grip Push Down 3x12
***NOTE***The First exercise in any superset has a tempo of 3-0-1 and the second exercise has a tempo of 4-0-2
Phases 2 and 4 Structural 2 Hypertrophy Moderate Volume/Moderate Load
Load: 70-80% of 1RM, Rest: 90 Seconds
1.)A2G Squats 4x8
2.)Romanian Deadlifts 4x8
3.)Leg Press 4x10
4.)Leg Curls 4x10
Tuesday: Chest, Shoulders and Back
1.)Bench Press 4x8
2.)Barbell Rows 4x8
3.)Military Press 4x8
4.)Incline Dumbbell Press 4x10
5.)V Bar Pull Downs 4x10
6.)Lateral Raises 4x10
Thursday: Legs and Shoulders
1.)A2G Squats 4x6
2.)Romanian Deadlifts 4x6
3.)Seated Dumbbell Shoulder Press 4x6
5.)Front Raises 4x8
Friday: Chest, Back and Arms
1.)Incline Barbell Bench Press 4x6
2.)Lat Pull Down 4x6
3.)Dumbbell Bench Press 4x8
4.)Barbell Shrugs 4x8 (3 sec pause)
5.)Preacher Curls 4x8
6.)Triceps Extensions 4x8
Phases 3 Functional Strength
Load: 80-90% of 1RM, Rest: 180 Seconds
***NOTE***pyramid weights for all sets
Here are my pics just so that I can compare them on a 5 week basis
as of now, these are my 1RMs:
Single Rep Maxes:
Squat = 135 kgs = 300 lbs
Bench Press = 90 kgs = 200 lbs
Deadlift = 150 kgs = 330 lbs
Military Press = 75 kgs = 165 lbs
Underhand Barbell JS Rows = 100 kgs = 220 lbs
Overhand Barbell Rows = 90 kgs = 200 lbs
now these are my measurements as of now:
Weight = 78 kgs = 170 lbs
Chest = 41.5"
Arms = 13.5"
Waist = 35"
Thighs = 26"
my next post will be when i am done with today's workout...
see you then mes amis :)
Whatever advice you decided on taking, I hope you achieve what you are striving for!
EDIT: For your strength phase, just to throw out another comment. You may want to consider doing 6 sets of 4 reps on Wednesday, and 8 sets of 3 reps instead of what you have....But, if you want to hit doubles, then I cannot stop you. :D One more idea I want to put out here so I can sleep better at night tonight..Why not structure your strength phase like this:
- First swing: 5x5 (everything)
- Second swing: 6x4
- Third swing: 8x3
I say this because your overall volume will remain just about constant, hovering right around 25 total reps per exercise. Up to you!
Yes. I appreciate the disclaimer also! And ditto. Good luck.
By the way, your should probably keep your font size down.
thanks eric and 0311.... i will think about the new set/rep scheme 0311 and let you know before i start it....
thanks for your best wishes eric and 0311
Week 1: Structural 1
Chest and Biceps
A1.) Decline Dumbbell Bench Press 4x10 = 26 kgs in each hand (58 lbs)
A2.) Flat Flyes 4x12 = 14 kgs in each hand (30 lbs)
B1.) Incline Barbell Bench Press 3x10 = 50 kgs (110 lbs)
B2.) Incline Flyes 3x15 = 14 kgs in each hand (30 lbs)
C1.) Barbell Curls 4x10 = 25 kgs (55 lbs)
C2.) Reverse Grip Curls 4x15 = 20 kgs (45 lbs)
D1.) Preacher Curls 3x10 Triple Drop Set = 30 kgs (3 reps) / 25 kgs (3 reps) / 20 kgs (4 reps)
pretty tiring....but felt good... :)
Week 1: Structural 1
A1.) A2G Squats 3x10 = 80 kgs (176 lbs)
B1.) Leg Press 3x10 = 150 kgs (330 lbs) (excluding weight of the sled)
B2.) Romanian Deadlifts 3x12 = 70 kgs (155 lbs)
C1.) Leg Extensions 4x10 = 50 kgs (110 lbs)
C2.) Leg Curls 4x10 = 40 kgs (88 lbs)
D1.) Calf Raises on Leg Press Machine 4x10 = 120 kgs (265 lbs)
i changed the rep schemes a bit, but the workout was great... enjoyed myself thoroughly..
and i'm gonna be sore as hell tomorrow
:006: You did leg press after squats? Wow. Your hardcore!
they hurt like a bitch....next time, i want to do barbell hack squats....that exercise has been eating at me to try it out....:p
He never gets my jokes.
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