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Fitness Theory and Practice. CrossFit's rationale & foundations. Who is fit? What is fitness?

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Old 05-17-2017, 05:40 AM   #1
Jason Senn
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Lifting Cycles

What's a good lifting cycle that some of you have done. I am looking for something about 4 weeks or so that I can do in the month of June to keep me motivated. I am looking for multiple lifts not just 1 lift for the month.

Thanks for any input
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Old 05-18-2017, 01:07 AM   #2
Alex Burden
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Re: Lifting Cycles

When you say lifting cycle what do you mean? Anyone can lift for a month but what do you want from that month and within what movements.

Is it strenght, technique, heavy, light.... and so on
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Last edited by Alex Burden : 05-18-2017 at 01:25 AM.
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Old 05-18-2017, 04:39 AM   #3
Jason Senn
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Re: Lifting Cycles

I want to gain strength. I have slacked off on lifting due to working on cardio and just lack of time. I anticipate more time from June on and wanted to work on getting stronger. I am looking for some sort of cycle that includes several different lifts. I've done single lift cylces and that tends to get old quick.
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Old 05-18-2017, 07:45 PM   #4
Sean J Hunter
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Re: Lifting Cycles

Quote:
Originally Posted by Jason Senn View Post
I want to gain strength. I have slacked off on lifting due to working on cardio and just lack of time. I anticipate more time from June on and wanted to work on getting stronger. I am looking for some sort of cycle that includes several different lifts. I've done single lift cylces and that tends to get old quick.
It's hard to say Jason, strength programming has WAY more to it them most realize.
What are your Personal Bests, and (assuming you've lost some strength) what are your current lifts in DL, BS, BP, SP, PC?
Do you want to sacrifice, maintain, or continue to develop your MetCon, as you also work on strength
Do you want to hypertrophy?
Why do you want to get stronger (i.e. Compete in CF, for work, just cos...etc)

Programming varies wildly, depending on the answers to these questions

Sean

Last edited by Sean J Hunter : 05-18-2017 at 08:06 PM.
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Old 05-19-2017, 12:57 AM   #5
Alex Burden
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Re: Lifting Cycles

Agree with Sean on this one and as i also mentioned... more information is required..

To be able to get the best out of anything you need to take a step back, look at what you have today and where you want to be at the end of the 4 weeks.

You must also remember that 4 weeks is not allot of time to gain stength.. 8-12 weeks is more normal.
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Old 05-19-2017, 07:49 AM   #6
Jason Senn
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Re: Lifting Cycles

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Originally Posted by Sean J Hunter View Post
It's hard to say Jason, strength programming has WAY more to it them most realize.
What are your Personal Bests, and (assuming you've lost some strength) what are your current lifts in DL, BS, BP, SP, PC?
Do you want to sacrifice, maintain, or continue to develop your MetCon, as you also work on strength
Do you want to hypertrophy?
Why do you want to get stronger (i.e. Compete in CF, for work, just cos...etc)

Programming varies wildly, depending on the answers to these questions

Sean
Ok Reasons I want to do a cycle.
1. get stronger
2. look toner/ not body builder type
3. I have the time to for the next several months
4. I need a goal to work towards.

I am the type that needs something to work towards or I just get i a rut and lose it. The last month I have been working towards a certain time for Murph with a vest. Small goal but 3 boys in baseball doesn't allow for big goals. Now that is almost over so there is time.

I have lost squat strenght is about it.
Current Best
DL 365 385
Bench 215 for both (the one thing i have continued to work on lifting)
Clean 257.5 (Pr about 3 weeks ago)
SP 167.5 (Pr about 6 weeks ago)
Squat I might get 325 now my best is 355.

I do want to continue (get back to where I used to be) on Metcons. I figure between normal crossfit plus the more distance I spend on my bike and running I will get that back.

I am ok with a 8 or 12 week cycle honestly. I just through 4 out as a refernce but 8 or 12 would really keep me going through the summer months.

I am 41 years old and currently weigh about 195. My current optimal weight for crossfit is 186 to 189.
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Old 05-19-2017, 10:45 AM   #7
Alex Burden
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Re: Lifting Cycles

How many times a week do you workout per week and for how long?
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Old 05-19-2017, 11:41 AM   #8
Jason Senn
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Re: Lifting Cycles

I will have the availability to lift Monday through Friday at lunch for about 30 minutes or so then 4 of the 5 nights during the week for 60-75 minutes. Then saturday and Sunday i can go for a couple hours if I need to. I don't make the weekends my rest days but rather during the week on a day I coach.
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Old 05-21-2017, 10:27 AM   #9
Curtis Colvin
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Re: Lifting Cycles

90 day Wendler is always good to jump start your strength.
Wendler 5/3/1 Method Strength Program. This program focuses on four major lifts of Back Squat, Strict Press, Deadlift and Bench Press. The Program will build each week, however the numbers will be based off 90% of their 1 RM. For example if an athletes back squat max is 300#, 90% of their max is 270#. Therefore they will use 270# as the weight used to calculate the percentages they will be using for the lifts. For this athlete week 1 will be as follows:

Back Squat

Set 1 = 5 Reps @ 65% (270*.65=175)

Set 2 = 5 Reps @ 75% (270*.75=200)

Set 3 = Max Reps @ 85%(270*.85=230)


I have cycled back through the Wendler program infused with CF a few times throw the past several years to add strength and shake off the cobwebs
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Old 05-21-2017, 03:06 PM   #10
Sean J Hunter
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Re: Lifting Cycles

To paraphrase...

With more time available to workout for the next ??? number of weeks, you would like to
- Continue gaining general MetCon
- Increase your limit strength
- Would like to get a bit more cut, but are not particularly interested in any real hypertrophy.

Is this a pretty decent brief? Anything to add?

Questions
- What rep range are your stats, 1RM? 5RM?
- How many weeks do you have, total, for this increased fitness focus period?
- Also, would you say it's accurate that you've hit these PB's multiple times, but struggled to get past them, for quite some time?

Sean

Last edited by Sean J Hunter : 05-21-2017 at 03:24 PM.
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