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drocmma Profile
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Caped Crusader
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Registered: 07-2010
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Re: Fitness page: Stuck Please Read If Interested


For the OHP, it's slow to increase. In fact I've had to wind back a bit recently because I accumulated some minor problems in my shoulder and traps and failed at weights I had pushed easier in the past.

I've added Klokov presses to my warmups (behind the neck snatch-grip strict press) and that's helped as you seem to work the muscles differently and build more rear stability which lends itself well to pressing.

Good news on the squats, keep working on your lower back strength and endurance, don't be in a hurry to hurt yourself again.

I'm not a great deadlifter (about 330lb) and I never sumo deadlift, so I can't really help you on that one.

DROC

---
if someone else isn't really playing on the same field or by the same rules we do... then maybe we don't have to feel so bad about ourselves. I suppose this would characterize the Superman fan more than, say, the Batman fan.(Fingeroth 32)
3/8/2013, 12:42 pm Link to this post Send Email to drocmma   Send PM to drocmma
 
dk409 Profile
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Dark Knight
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Registered: 10-2009
Location: Gotham City
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Re: Fitness page: Stuck Please Read If Interested


As many of you know, I'm a big proponent of [sign in to see URL]. Just to give you an idea of how this program has helped me; I just came off a 3 week strength cycle. Here are current maxs:

Bench: 300 lbs
Power Clean: 255 lbs.
Hang Squat Clean: 255 lbs
Military Press: 185 lbs.
Front Squat: 300 lbs.
Box Squat: 455 lbs.
Back Squat: 405 lbs.
Dead Lift: 405 lbs.

I'm 6'2'' and weigh 195 lbs. All my max's increased by about 10-25 lbs. over the 3 week training cycle. I feel very good with my numbers.

[sign in to see URL] is currently in a 3 week endurance cycle. Lot's of pushups, situps, pullups, and running. Will let you know how it works out.

---
"Men sleep peacefully in their beds at night because rough men stand ready to do violence on their behalf."
-George Orwell

-Infidel Rule- "We have no issue bringing Violence to those who harm Children of any Culture"
3/9/2013, 1:08 am Link to this post Send Email to dk409   Send PM to dk409
 
drocmma Profile
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Caped Crusader
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Re: Fitness page: Stuck Please Read If Interested


Nice work bro', I wouldn't have thought that 3-week cycles would be long enough to make a significant difference, guess I was wrong.

DROC

---
if someone else isn't really playing on the same field or by the same rules we do... then maybe we don't have to feel so bad about ourselves. I suppose this would characterize the Superman fan more than, say, the Batman fan.(Fingeroth 32)
3/9/2013, 5:57 am Link to this post Send Email to drocmma   Send PM to drocmma
 
dk409 Profile
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Dark Knight
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Re: Fitness page: Stuck Please Read If Interested


I had my doubts too. But it worked. I'd like to do another 3 weeks with percentages off my current numbers and see if I could make some more significant gains. But, that is the great thing about this program. It's constantly changing every 2-4 weeks. It keeps you engaged and prevents boredom.

---
"Men sleep peacefully in their beds at night because rough men stand ready to do violence on their behalf."
-George Orwell

-Infidel Rule- "We have no issue bringing Violence to those who harm Children of any Culture"
3/9/2013, 9:36 am Link to this post Send Email to dk409   Send PM to dk409
 
drocmma Profile
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Caped Crusader
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Re: Fitness page: Stuck Please Read If Interested


I'm all for changing accesory work and changing the focus of your training regularly, but I think training should always include an aspect of strength, even during periods where endurance is your focus, I believe that strength should be maintained.

DROC

---
if someone else isn't really playing on the same field or by the same rules we do... then maybe we don't have to feel so bad about ourselves. I suppose this would characterize the Superman fan more than, say, the Batman fan.(Fingeroth 32)
3/10/2013, 6:16 am Link to this post Send Email to drocmma   Send PM to drocmma
 
dk409 Profile
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Dark Knight
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Re: Fitness page: Stuck Please Read If Interested


I agree 100% and Rob Shaw(sp?), the designer of [sign in to see URL] follows that methodology. Prior to the 3 week strength cycle we had completed a 2 week stamina cycle and 2 week work capacity cycle, both of which incorporate strength, but have more focus on endurance and cardio. My numbers are about right where I hang out, give or take 10-20 lbs, depending on the focus of the specific cycle we are currently doing. It's very similar to Crossfit, SealFit, and other similar programs.

---
"Men sleep peacefully in their beds at night because rough men stand ready to do violence on their behalf."
-George Orwell

-Infidel Rule- "We have no issue bringing Violence to those who harm Children of any Culture"
3/10/2013, 12:25 pm Link to this post Send Email to dk409   Send PM to dk409
 
drocmma Profile
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Caped Crusader
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Re: Fitness page: Stuck Please Read If Interested


Sounds good.

I'm not a big fan of Crossfit, all too random and lacks and real programming or progression. Not to mention the risk of injury from having beginners perform olympic lifts and the like.

There are some very good crossfit coaches out there, don't get me wrong, and the Games are fun. But there are also a lot of very poor trainers out there too and the minimum standards for certification are a joke, not to mention the all-too-common attitude of 100% intensity all the time and injuries being normal, or even a good thing.

DROC

---
if someone else isn't really playing on the same field or by the same rules we do... then maybe we don't have to feel so bad about ourselves. I suppose this would characterize the Superman fan more than, say, the Batman fan.(Fingeroth 32)
3/10/2013, 1:13 pm Link to this post Send Email to drocmma   Send PM to drocmma
 
sgttom Profile
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Apprentice
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Registered: 09-2012
Location: Near Detroit MI
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Re: Fitness page: Stuck Please Read If Interested


Quote:

drocmma wrote:

I see failure this way.

Mentally if you fail with a weight, the next time you try it you'll have that in the back of your mind. It might be days or weeks later, but you'll still have it in the back of your mind.

Physically, if you're failing your technique is probably pretty ugly before you fail, which is potentially dangerous. Even if you don't injure yourself, you're taxing your muscles and your CNS a lot more than if you stay just under your limits, so recovery is harder which means subsequent training sessions are less productive.

If you wanna really test yourself, push beyond the limits of your training, do it on a platform in a powerlifting meet. There, once you've succeeded in your first lift, go for a few lb more than your PR.

You don't need to be pushing as heavy as possible in order to get stronger. Look at guys like Paul Carter, Ed Coan, Mikhail Kolyaev... They're all much stronger than any of us here and they advocate training heavy, but not failing. Jim Wendler talks about leaving a rep or 2 in the tank at each set.

DROC



Yea mentally it is challenging, but you could also say over coming failure over and over again would make a you stronger mentally.

I see your point on form though. I guess I'll try it. I've never used that style before maybe I am missing out. My gains on Bench Press and Overhead have always been slow, maybe its a result of over training.

Again thanks for the advice.


---
"Well let me know if real power wants a magazine or somethin"
-Nick Fury

A fitting end for his kind.
-Batman
3/10/2013, 3:22 pm Link to this post Send Email to sgttom   Send PM to sgttom
 
drocmma Profile
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Caped Crusader
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Registered: 07-2010
Posts: 1581
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Re: Fitness page: Stuck Please Read If Interested


Yeah, I think you sometimes need to push your limits, but you need to choose those times. Your body needs time to recover and if you're always beating it up it never recovers completely.

Don't just train hard, train smart.

DROC

---
if someone else isn't really playing on the same field or by the same rules we do... then maybe we don't have to feel so bad about ourselves. I suppose this would characterize the Superman fan more than, say, the Batman fan.(Fingeroth 32)
3/10/2013, 3:50 pm Link to this post Send Email to drocmma   Send PM to drocmma
 
sgttom Profile
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Apprentice
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Registered: 09-2012
Location: Near Detroit MI
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Re: Fitness page: Stuck Please Read If Interested


It makes perfect sense after reading more about it. I feel like an idiot now haha. Oh well live and learn.

---
"Well let me know if real power wants a magazine or somethin"
-Nick Fury

A fitting end for his kind.
-Batman
3/10/2013, 8:52 pm Link to this post Send Email to sgttom   Send PM to sgttom
 


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