Pendulum Bodybuilding by Christian Thibaudeau
 

hi everybody...

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
http://www.t-nation.com/findArticle.do?article=293pend2

Pendulum Bodybuilding: this is a more indepth look at the pendulum training theory in respect to bodybuilding
http://www.t-nation.com/findArticle.do?article=296pend2

0311's Article on Pendulum Training: awesome summary
http://www.bodybuilding.net/training...ning-1253.html

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:





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


Tuesday: Legs

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


Load: 70-80% of 1RM, Rest: 90 Seconds

Monday: Legs

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
4.)Lunges 4x8
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


Load: 80-90% of 1RM, Rest: 180 Seconds

Monday: 5x5

1.)Bench Press
2.)Squat
3.)JS Rows

Wednesday: 6x3

1.)Bench Press
2.)Squat
3.)JS Rows

Friday: 8x2

1.)Bench Press
2.)Squat
3.)Deadlifts

***NOTE***pyramid weights for all sets

Here are my pics just so that I can compare them on a 5 week basis…

http://i81.photobucket.com/albums/j2...ay2006copy.jpg

http://i81.photobucket.com/albums/j2...ay2006copy.jpg

http://i81.photobucket.com/albums/j2...y20063Copy.jpg

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 :)

I very much appreciate the recognition, but more importantly I'm glad you made the distinction between what advice we gave you and what you yourself decided on doing. I certainly don't want to get burned at the stake if you decided on doing 20 rep deadlifts and I get blammed for it!! :D

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

Anuj

Pendulum Bodybuilding
Cycle 1
Week 1: Structural 1
Monday
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)

Overall Impression

pretty tiring....but felt good... :)

Pendulum Bodybuilding
Cycle 1
Week 1: Structural 1
Tuesday
Legs

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)

Overall Impression

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

Anuj

He never gets my jokes.

i got it but what do you expect me to say...? :teeth:

Anuj

Something clever? :006:

Pendulum Bodybuilding
Cycle 1
Week 1: Structural 1
Wednesday
Cardio

20 minutes cardio on the cross-trainer

Overall Impression

legs are killing me :(

Good! They should be. They have plenty time to recover. Should have stretched them out though. Tomorrow is back?

Remember to keep your arms slightly bent on the pullovers to target the lats more. And I know you're not eating right. That could make week one somewhat null and void. Better try your best to correct that.

Good work.

BTW, a little quote for you from CT:

The classic periodization model usually rotates phases of anatomical adaptation, hypertrophy, limit strength, power and peaking, but these phases last anywhere from four to eight weeks. This certainly allows you to maximize the development of a capacity while you're working at it; however, it's detrained for so long that in the end there's little left besides the capacity you last worked.

That is simple description of what (linear) periodization means. Pendulum is a sort of fast periodization. This is the first time, to my knowledge, that you've ever done anything resembling periodization.

oh yeah... why didnt i stretch...?

yes...but i missed it... so i'll do back on friday and shoulders+triceps on saturday

yeah cool.... i need to start eating again... its like my appetite has just run away for some stupid reason and i no longer feel like eating / sleeping or drinking..... i think its time i begin force-feeding myself if i dont go back to normal....

thanks

ok cool....

thanks a million again eric

but you know something?: i feel like i havent done correct justice to my chest and bicep workout....in fact, i know that i could have taken a LITTLE more on most of my compound exercises.... but its ok...i know what to do next time...

Anuj

Well that could normally be a sign of overreaching. I wouldn't say you've trained in a way that has you overreaching of course but if you haven't been eating properly OR sleeping then you could be. Also the stress of exams and graduation could have set you up...a vicious circle.

Yeah call it a run through. But you may be going by not being as sore as after leg day which as you know is not a reliable indicator. I would have expected you to be quite sore but from what I can see it was good given the volume and tut.

Pendulum Bodybuilding
Cycle 1
Week 1: Structural 1
Friday
Back and Traps

A1.) Lat Pull Downs 4x10 = 60 kgs (132 lbs)
A2.) Cross Bench Dumbbell Pull Overs 4x15 = 20 kgs (44 lbs)

B1.) Barbell Overhand JS Rows 3x10 = 60 kgs (132 lbs) (PR!!)

C1.) Upper Back Machine 3x12 = 55 kgs (121 lbs) (PR!!)

D1.) Barbell Shrugs 3x10 = 70 kgs (155 lbs)
D2.) Dumbbell Upright Rows 3x10 = 14 kgs (30 lbs)

Overall Impression

sweet workout....lats are hurting today....

DIET UPDATE: resumed eating as much as i used to...

Pendulum Bodybuilding
Cycle 1
Week 1: Structural 1
Saturday
Shoulders and Triceps

DISASTER

Overall Impression

as per the program, i was supposed to do DB Presses supersetting them with Side Raises...now, i did my warm-up as usual and decided to take 22 kgs (50 lbs) in each hand for 4x10....i did my first set and felt fine......then comes my second set...

i lift the DB's up and as i am lowering them on the second rep, i tilt my hand a bit too much behind...i hear a "cluck" sound in my right shoulder and a HUGE pain accompanies it...i drop the DB like hot potatoes and grab my right arm...

my shoulder is fucking burning like a bitch right now....the instructors at my gym come running over and decide to help me get it right by rotating my arm a bit, etc...

in the end: my shoulder is hurting and i do not have full ROM...so i decide NOT to workout...

i dont know how serious this problem is, but i'm gonna rest it tonight and then tomorrow i might visit the doctor...i really hope it isnt very serious.....shit...i feel soooo fucking pissed right now: i might not be able to complete pendulum...and i have this sinking feeling that bench pressing is totally out of the question for me....i've hurt my right shoulder FAARRR too many times...

i mean, last year (about 8 months ago), i had a squash related injury...before that, my arm came out of the socket in a JUDO tournament....

i am sooo fucking scared right now.....

OH dude. That is not good. You're right, I'm afraid. If you don't have full ROM right now....ice it ASAP. You need to stabilize the shoulder also. The way you wrap it depends on how you hurt it...the best rule is to have it in a position that is away from the angle you hurt in in.

Almost sounds like a dislocation accompanied by damage. You may have a loose shoulder joint. It's good that you stopped when you did.

You need to stay still. Keep your shoulder immobilized and use ice until you visit the doctor. But what can I say? From your description it sounds like you may be right about the pendulum.

Good luck and keep us posted.

i iced it..... i think it'll be ok..... jeez....why did this have to happen..? :mad:

lets see what the doc says...

Anuj

INJURY UPDATE:

ok so i went to my doc yesterday....its tissue damage.....i start physio-therapy from today and its gonna take 6 weeks before i am at my 100%....

i am however allowed to swim a bit and i started doing that yesterday (i used to be a swimmer before judo and squash)....

my ROM has improved greatly in the last 2 days, but there's a little weakness still present....

i hope everything gets alright soon..

btw: i think in a few weeks, i am gonna be allowed to lift weights again...and i plan on doing Mark Rippetoe's Starting Strength for Beginners program all over again till i regain all my strength.....of course that means i will start the program by deadlifting 10 kgs lol....

lets see what happens

Anuj

Hmmm, I don't think lifting in the heavy 5 RM is going to help your rehab after you're done healing. More to the point, just because the first week of P.T. doesn't have you lifting heavy weights doesn't mean it's shit neither. I see everyone on bb.com doing Rippetoe's program, as well they all should, but you cannot confuse always hitting PR's with lifting 60% of your max..

Might as well repost what I put up in your IM journal:

There's a purpose for everything. I thought I read something somewhere about you not having the best nutrition, which aside from not warming up or improper form would cause a bad injury. Anyways, either way, if you want PR's, then go for PR's, if you want to at least finish something challenging, then do this one. I just have this nagging feeling that if you weren't seeing everyone's journals at bb.com doing 3x5 for everything, you'd at least heal and try this program again.

Sorry to hear you got injured.:arg: Take it from me, mind games start to play with you in the mirror. My advice is to focus on nutrition, stay active (such as walking) to stimulate blood flow, and don't look in the mirror. You shouldn't lose very much, and whatever you do, muscle memory is a wonderful thing. I took two months off of any chest pressing after my light tear, and it didn't take long to gain it all back. Take it as a learning experience..More warming up, eating more of the right things, and dropping the weights down and concentrating on perfect form.

If you have any questions pm me. When the time is right, and you're just about healed, I'll be happy to give you a spreadsheet of the workouts I used to get back into it..Full body HST. :weights:

I know how you are..DON'T PUSH IT! Grab some r & r....

sir, i do not think PT is shit....i thought i'd do Mark's program was because its so basic that it'll help me recover my strength.....

uummm.......i WANT to do PT sir, but i cant until this injury is healed.....so in the interim, as soon as i am allowed by my physiotherapist to start lifting (which should be by next week or so) i thought i'd do mark's program because i can do it with very light weights and slowly increase...its not a question of setting new PRs OR taking up a huge challenge OR combining the two: its about being able to lift again properly....

you think i plan on abandoning this program for ever....? i am only waiting for my shoulder to return to normal...which should take a max of 6 weeks....

thanks a million for the suggestions.....i am seriously shit scared every time i look in the mirror....but since i am gonna be swimming so much (i'll fill you guys in about the distance i swim per day later), i dont think i'll lose any muscle at all...and i plan on eating good food (sorry, but sleeping properly aint gonna happen :p) and i think in the end, i'll just come out a little leaner...i'll post pics every now and then though so you guys can tell me where i am going....

hey thanks..... so does that mean that when my physiotherapist gives me the thumbs up, i should pm you for the program...? because that might happen soon....in fact, your idea of doing HST is pretty good...because with HST i'll recover both in terms of strength AND mass and then i'll be perfect to start PT.....thanks sir.... :)

you know me.....definitely...."DON'T PUSH IT!"......so much like me.....

once again: thank you 0311....i really appreciate your input....

but i just want to clarify this with you once:

is this what you feel i should do:

1.) get the ok from my physio-therapist
2.) pm you about HST
3.) start the recovery HST program
4.) heal 100%
5.) start pendulum again

also, do you feel i cant do any particular exercises ever again...? i mean, is it like i cannot strain myself on the bench press ever again...? i would ask my doc, but i am meeting him next monday, and i want to know for now... oh, and if its not good for me to bench heavy, then lets say in the future i decide to do 5x5, then how would i handle not having the bench press...? infact, why only 5x5: how will i handle not doing bench press period..? i mean, not mentally, but is there some kind of substitute exercise there...?

thanks again 0311

Anuj

sorry to hear about your injury, get better soon.

thanks dave

Anuj

Hope you recover quickly Anuj

thanks verb......i hope so too...

Anuj