CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Fitness
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

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

Reply
 
Thread Tools
Old 10-15-2012, 08:33 AM   #241
Chris Mason
Banned Chris Mason is offline
 
Profile:
Join Date: Nov 2007
Location: Charlottesville  VA
Posts: 4,708
Re: What is your #1 strength training question?

Quote:
Originally Posted by Caine Peters View Post
Chris, what is YOUR no1 question?? Surely there is something you are always pondering about that you cant find an answer to?
I don't think I can narrow it to absolute specifics, but I would say it would involve the optimal way to train the varying physical expression traits in order to achieve a given goal.

Plus, there are a TON of unproven theories. I would love to see definitive answers on those fronts. For example, hyperplasia, fiber type transformation from environment, exactly how the nervous system becomes fatigued or overtrained and so on.
  Reply With Quote
Old 10-15-2012, 12:00 PM   #242
Collin Thompson
Member Collin Thompson is offline
 
Profile:
Join Date: Nov 2009
Location: Novato  CA
Posts: 657
Re: What is your #1 strength training question?

Oh ok. It essentially is: for 10 days, 3x25 reps increasing by 10lbs each day. Then for a week drop to sets of 15 and increasing weight a bit more liberally, then 5's until back to normal.

Edit: for the back squat since it is a groin issue.
  Reply With Quote
Old 10-15-2012, 04:51 PM   #243
Chris Mason
Banned Chris Mason is offline
 
Profile:
Join Date: Nov 2007
Location: Charlottesville  VA
Posts: 4,708
Re: What is your #1 strength training question?

Quote:
Originally Posted by Collin Thompson View Post
Oh ok. It essentially is: for 10 days, 3x25 reps increasing by 10lbs each day. Then for a week drop to sets of 15 and increasing weight a bit more liberally, then 5's until back to normal.

Edit: for the back squat since it is a groin issue.
I see. I would be fine with that as a way to reintroduce squats, but depending on the severity of the injury I would not go right to squats. Does that make sense? The method you outline would only be good for minor strains.
  Reply With Quote
Old 10-15-2012, 05:07 PM   #244
Caine Peters
Member Caine Peters is offline
 
Profile:
Join Date: Aug 2012
Location: Somerville  Victoria
Posts: 76
Re: What is your #1 strength training question?

Quote:
Originally Posted by Chris Mason View Post
I don't think I can narrow it to absolute specifics, but I would say it would involve the optimal way to train the varying physical expression traits in order to achieve a given goal.

Plus, there are a TON of unproven theories. I would love to see definitive answers on those fronts. For example, hyperplasia, fiber type transformation from environment, exactly how the nervous system becomes fatigued or overtrained and so on.
Very interesting question, wish i had some knoweledge to help contribute, if you find your answers id love to know!
  Reply With Quote
Old 10-15-2012, 09:04 PM   #245
John C Corona
Member John C Corona is offline
 
John C Corona's Avatar
 
Profile:
Join Date: Feb 2009
Location: Palm Bay  FL
Posts: 730
Re: What is your #1 strength training question?

Chris, whats the easiest way of determining whether your nervous system is overtrained versus your muscles?
__________________
37/M/5'10"/170.
  Reply With Quote
Old 10-15-2012, 11:06 PM   #246
Chris Mason
Banned Chris Mason is offline
 
Profile:
Join Date: Nov 2007
Location: Charlottesville  VA
Posts: 4,708
Re: What is your #1 strength training question?

Quote:
Originally Posted by John C Corona View Post
Chris, whats the easiest way of determining whether your nervous system is overtrained versus your muscles?
Well, overtraining tends to not be muscular in nature. Symptoms can include increased resting heart rate, increased BP, insomnia and so on.

If you are strength training one of the very earliest signs is simply stagnation. The skeletal muscles can recover from strength training very quickly (often within 48 hours or less), so stagnation is rarely due to muscular overtraining.
  Reply With Quote
Old 10-17-2012, 10:39 AM   #247
Justin Wang
Member Justin Wang is offline
 
Profile:
Join Date: Mar 2009
Location: Los Angeles  CA
Posts: 24
Re: What is your #1 strength training question?

Hey Chris,

What would it take for me to get up to a 1RM 300 back squat and 350 deadlift? I am currently 150 lb, been on GSLP for 2 months and my most recent numbers are:
squat 225 3x5, deadlift 245 1x6, bench 160 3x5, press 110 3x5

I'm hoping to hit those 1 RM numbers in 6 months, though that may be an unrealistic goal. Do you believe that I should stay on GSLP, or would you recommend a westside template like this: (WFS) http://www.elitefitness.com/forum/we...te-469668.html

What would you say are the advantages of a westside template over a linear progression program like the GSLP?

Thanks!
  Reply With Quote
Old 10-17-2012, 01:38 PM   #248
Jose Sanchez
Member Jose Sanchez is offline
 
Jose Sanchez's Avatar
 
Profile:
Join Date: Jul 2011
Location: Redwood City  CA
Posts: 116
Re: What is your #1 strength training question?

Hey Justin,
I may know what Chris may say. I was in the same boat as you, I'm 5'5" and I was about 148 in mid-july. My lifts were a bit higher, squat 275/dl 315/bench 205/press 135.
With his advise I follow a WSB template. Since then lifts went with the exception of my press but focusing more on that now. Just this week squat was 300, a few weeks ago my DL was 345, bench 245. My press was still at 135 but it was easier for me to do.
In 3 months 25 plus pounds.
Haven't been on a linear progression in a long time, but when I chatted with Chris about increasing my strength, his answer was WS and its been working wonders for me. I do hydrostatic testing every so often, last one this earlier this month my weight was at 156, muscle mass increased, body fat is still low. Most importantly I feel a lot stronger, another plus coworkers and friends say they notice a big difference in my size.
Sorry for the rant, just wanted to give you the idea. Thanks to Chris.
  Reply With Quote
Old 10-18-2012, 10:34 AM   #249
Chris Mason
Banned Chris Mason is offline
 
Profile:
Join Date: Nov 2007
Location: Charlottesville  VA
Posts: 4,708
Re: What is your #1 strength training question?

Quote:
Originally Posted by Justin Wang View Post
Hey Chris,

What would it take for me to get up to a 1RM 300 back squat and 350 deadlift? I am currently 150 lb, been on GSLP for 2 months and my most recent numbers are:
squat 225 3x5, deadlift 245 1x6, bench 160 3x5, press 110 3x5

I'm hoping to hit those 1 RM numbers in 6 months, though that may be an unrealistic goal. Do you believe that I should stay on GSLP, or would you recommend a westside template like this: (WFS) http://www.elitefitness.com/forum/we...te-469668.html

What would you say are the advantages of a westside template over a linear progression program like the GSLP?

Thanks!
I would definitely go with Westside over GSLP if you can. That template looks pretty good.

Westside uses the box squat almost exclusively. If you are training raw I would make sure to include a standard back squat as one of your ME squat day exercises (you should rotate one exercise weekly over a 4 week period and then start the rotation over again - Ex. full squat week 1 - good morning week 2 - box squat against bands week 3 - rack pull week 4 - start over).
  Reply With Quote
Old 10-19-2012, 05:06 AM   #250
Caine Peters
Member Caine Peters is offline
 
Profile:
Join Date: Aug 2012
Location: Somerville  Victoria
Posts: 76
Re: What is your #1 strength training question?

Quote:
Originally Posted by Chris Mason View Post
I would definitely go with Westside over GSLP if you can. That template looks pretty good.

Westside uses the box squat almost exclusively. If you are training raw I would make sure to include a standard back squat as one of your ME squat day exercises (you should rotate one exercise weekly over a 4 week period and then start the rotation over again - Ex. full squat week 1 - good morning week 2 - box squat against bands week 3 - rack pull week 4 - start over).
Hey chris in regards to westside is it ok to rock a ME squat variation with deadlift assistance eg 3x10-12 or can you ME both or would that have asverse affects?
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is Off
HTML code is Off

Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
strength training Lorenzo Sponzilli Starting 6 06-03-2012 02:16 PM
weekend strength training programming question Evan Peikon Fitness 10 01-09-2012 05:36 AM
nutrition question for strength training Larry Duncan Nutrition 12 01-25-2011 07:13 AM
CF with Strength training Scott A. Fout Starting 7 10-01-2007 09:38 PM
Strength Training Question Dave Bullis Fitness 3 07-11-2005 03:49 AM


All times are GMT -7. The time now is 03:56 AM.


CrossFit is a registered trademark of CrossFit Inc.