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Pendulum Bodybuilding by Christian Thibaudeau

Personal Journals discussion on Pendulum Bodybuilding by Christian Thibaudeau, within the Members Section; hi everybody... i am starting a new journal this time... i've realized that its better to have a new journal ...


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Old 05-21-2006, 08:13 PM   #1
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Default 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:




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


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

Phases 2 and 4 — Structural 2 — Hypertrophy – Moderate Volume/Moderate Load

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

Phases 3 — Functional — Strength

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…







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

Last edited by _Wolf_; 05-21-2006 at 09:11 PM..

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Old 05-21-2006, 08:29 PM   #2
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Quote:
Originally Posted by Anuj
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....
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!!

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. 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!

Last edited by Darkhorse; 05-21-2006 at 08:44 PM..

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Old 05-21-2006, 08:35 PM   #3
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Yes. I appreciate the disclaimer also! And ditto. Good luck.

By the way, your should probably keep your font size down.
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Old 05-21-2006, 08:51 PM   #4
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Quote:
Originally Posted by 0311
- 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!
*REPS*

Last edited by EricT; 05-21-2006 at 09:02 PM..
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Old 05-21-2006, 09:12 PM   #5
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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
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Old 05-22-2006, 12:35 PM   #6
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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...
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Old 05-23-2006, 09:20 AM   #7
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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
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Old 05-23-2006, 04:40 PM   #8
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You did leg press after squats? Wow. Your hardcore!
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Old 05-23-2006, 09:14 PM   #9
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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....

Anuj
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Old 05-23-2006, 09:16 PM   #10
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He never gets my jokes.
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