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

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Old 10-26-2011, 11:41 AM   #1
Ryan R Johnson
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70's big results

what results have you had on 70's big Lacsik's S&C program?

how does it compare to SS, Wendllers, greyskull, etc? Im looking to add some strength and size.
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Old 10-27-2011, 08:02 AM   #2
Ari Sherwood
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Re: 70's big results

I've actually been using a hybrid of Lascek and Wendler for the last 7 months since being released from ACL rehab, and though I haven't put on a ton of weight (maybe 10 lbs since the operation, 7-8 of which had to have been from regaining the atrophied quad muscles) my lifts have come up nicely (though not mind-blowingly). To be fair, putting on a lot weight hasn't been my goal, as I'm happy at 6', 178 lbs.

My squat 1RM, which was about 245 lbs before my injury, is now up to about 275, my 5RM Deadlift is up to 330 from 280, and my 3RM cleans are up to 185 from about 155 pre-injury. I'm aiming for a 300lb squat, 375lb DL, and 200 lb clean, but I feel like I'm plateauing a bit on the squat.

I basically follow the sequencing in Lascek, and use the rep counts and weights from Wendler.

Last edited by Ari Sherwood : 10-27-2011 at 08:08 AM.
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Old 11-16-2011, 08:30 AM   #3
Ryan R Johnson
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Re: 70's big results

Heres an update for anyone interested in this thread. Im on my fourth week of 70's big.

i was doing a crossfit mainsite style program before (which is no program essentially) and my met-cons were good but my strenght wasnt improving. which in turn, makes metcons harder. ive backed off metcon (except the occasional barbell complex and training martial arts) and focused solely on strength, eating Paleo + oatmeal. heres what happened

* went from 194 lbs to 201 lbs.
* Bench press went from 215x5 to 230x5
* Press went from 115x5 to 130x5
* squat (always weak due to injuries) finally broke a plateau of 240x5 and hit 245x5 for 3 sets
* New deadlift PR of 335.

ive gained a little fat in the midsection as my abs are more obscured. but i can shed that fat later. what do you think?
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Old 11-16-2011, 09:15 AM   #4
Sean Rhind
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Re: 70's big results

I am loving the 70's Big. I have had to take a few breaks due to fighting floods, and long military training, but in 1 month combined I have gone from
245 BS to 275 BS
185 Bench to 225 Bench
115 Press to 145 Press
300 Deadlift to 350 Deadlift
135 Clean to 205 Clean (Granted alot of that was finally learning how to clean properly, well, almost)

Weight has gone up but I am a tall guy so I am ok with that. I was planning on stopping and switching back to mainsite WOD's, but I am honestly loving the heavy lifting, and since I seem to keep gaining I don't plan to stop any time soon
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Old 11-16-2011, 10:35 AM   #5
Andrew Milligan
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Re: 70's big results

I've been doing the 70s Big Program for 23 weeks now. Here are my results after 15 weeks. I haven't tested since, but this week i hit new 5RMs in squat, bench, press, power clean and new max rep for pullups. I'll probably test my lifts closer to the end of the year. Here are my 15 week results for 1 RMs:

Starting Weights:
Squat: 250 lbs.
Deadlift: 290 lbs.
Power Clean: 140 lbs.
Bench Press: 185 lbs.
Press: 110 lbs.

9/26/11:
Squat: 300 lbs.
Deadlift: 335 lbs.
Power Clean: 150 lbs.
Bench Press: 205 lbs.
Press: 140 lbs.

(FYI, I think I have a form issue with my power cleans that I'm working to resolve.)
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