Date: Sun, 04 Feb 2001 12:18:37 -0800 From: Jason Burnell Subject: Re: CT tricep hell PWRFRK650@aol.com wrote: > Deep, > Please elaborate your the best at it so far....... > > CT > Sorry for the delay but here is a the Tricep Hell explanation and how it works into the workout schedule as I did it for June: Here it is: ok, basically CT Tricep Hell© is two exercises supersetted for a total (minimum) of 100 repetitions. They are done for moderate reps with moderate weights to avoid elbow pain as much as possible. CT Tricep Hell © is performed twice per week ; once after Speed Day and once after max effort day. Examples would be JM Presses supersetted with weighted pushups or Cable Kickbacks superseted with pushdowns or Rolling DB extensions supersetted with seated extensions or 5 board presses with bands supersetted with db extensions. As you can see, you can use any number of excercises AND that is also an important part of CT Tricep Hell©. You are to perform a different set of exercises each time so that you never do the same things twice in a row. Why such light reps? Ct explained it like this. It's for producing tricep girth? What is better for producing a big bench? Little tris or big tris? Big tris. So, the idea is to build them up. On max effort day we will do a pressing type tricep movement for low reps on most days AND follow that with CT Tricep Hell©. Do this only on ME day. On speed day do only CT Tricep Hell©. What about drug free lifters? Same amount? Yes. The supersets go quickly and don't add much time to the workout. Obviously, if you tried this for every bodypart you'd wind up overtraining fast but so far we haven't had any problems - me with questionable genetics and my partners with no genetics. One of them, Tim, isn't even skin and bones. Tim is bone with a fine layer of bone covering it. He now has a small but clearly visible tricep poking through where before there was just a flat expance of bone. Even my triceps are getting bigger. OF course, they couldn't get much smaller. I'm on of the lucky ones that gets asked, "say, are you still working out anymore" if I wear short sleeves.... To summarize: on max effort day do your core exercise and then a low rep tri movement (movements may vary) and then CT Tricep Hell©. Then back, delts and abs as usual. on speed day do speed work, then CT Tricep Hell© and them back, delts, abs etc. ------------------------------------------- OK, now for part two. The plan I used for my June Meet (from CT) for Max Effort day and how it fits with CT Tricep Hell©. Note: we didn't have CT Tricep Hell© back then but this is how it would fit in. 5/24/2000 1)Worked up to Max triple on 2 boards WITH bench shirt on. Basically I worked up to 425*3 then tried 435 and got two. So, I was sure 425 was the max triple. 2) Used 80% of meet pr in rack for 6'' lockouts for 8 singles 20 seconds rest between - no shirt. Used your contest grip on both movements 3)CT Tricep Hell© 4) Lats, abs 5/31/2000 1) Worked up to predicted 2nd attempt for meet for a single on 2 boards WITH bench shirt on. 2)Worked to a max single in 6" lockouts -no shirt. again both movements - contest grip 3) CT Tricep Hell© 4)lats, abs 6/7/2000 1) 3 board press with shirt - to max triple 2) Rack lockouts with @80% of contest max for 8 singles with 20 seconds rest between - no shirt contest grip both 3) CT Tricep Hell© 4)lats, abs 6/14/2000 1) 6" Rack lockouts - no shirt - to opener. I planned, at that point, to open with 407 so I worked up to 410 2)2 board press - 80% for 8 singles with 20 seconds rest - no shirt 3) CT Tricep Hell© 4)lats, abs That is pretty much it. On speed day I'm doing delts but not on ME day and only laterals, no pressing. My shoulders haven't been bugging me as much as in the past. For my current meet we have changed things a little. I'm only in the shirt twice befor the meet and we are doing some different grips but the basics are the same - boards and racks with for triples and singles with lots of triceps. Liborio asked why I used 3 boards that one week. CT had written a 3 week plan as he was competing in 3 weeks but when I looked at my schedule I had 4 ME days until the meet. I wanted to handle slightly heavier weights and make sure I got the lockout work in so I just added the 3 boards for that week. What is important, I think, is that this wasn't a peaking plan, so to speak. It was a max effort plan and every ME day is a peak of some sort...maximum effort on whatever excercise. Three boards, two boards, floor presses. The key is to hit your weak points and push hard. If you aren't 100% of your weak point, keep switching exercises and keep pushing. The ones that suck are probably the ones you need. I hope this helps and answers some of the questions. -- Jason W. Burnell STRENGTH ONLINE: http://www.deepsquatter.com/strength/