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Old 08-15-2011, 01:01 PM   #851
Andrew Milligan
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Re: An Effective, Yet Simple Strength and Conditioning Program

I just wanted to thank everyone for their advice on my squats. I really focused today on holding form and I imagined pushing my core against something to hold my head and back up. (I haven't gotten a belt ) My form was much improved over last week. I lifted 3 round of 5 reps at 240 pounds. that's ten pounds away from my starting 1 RM. I think I would have reset if you guys hadn't pushed me to press on. Thank you!
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Old 08-15-2011, 02:46 PM   #852
Kevin Bean
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Re: An Effective, Yet Simple Strength and Conditioning Program

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Originally Posted by Shane Steinert-Threlkeld View Post
2. Has anyone ever done running intervals on Saturday for conditioning? It might fall a bit outside what Lascek recommends, but i was thinking of something like 4x200m (45s rest) and 4x50m (30s rest). Not sure if that would impact Monday's squats or not, so just wondering if anyone has experimented with this style of conditioning.
I think run intervals are exactly what Lascek would recommend.
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Old 08-16-2011, 10:14 AM   #853
Andrew Milligan
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Re: An Effective, Yet Simple Strength and Conditioning Program

Ok folks, I 've got another question:

I'm on week 10 currently. After week 12, do I rest for a week and reset everything to hit my 5RM in 6 weeks? If so, should I test my 1RM during that week? Do I just keep going and never rest? I'm not quite sure how to handle the next step. Thanks in advance.
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Old 08-16-2011, 12:47 PM   #854
Eric Montgomery
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Re: An Effective, Yet Simple Strength and Conditioning Program

I'm not sure I totally understand your question, but I wouldn't take a week off just for the sake of taking a week off. Rest and reset when you need it, but there's no reason you shouldn't be able to keep pushing you work set numbers past your old 1RMs without stopping.
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Old 08-16-2011, 12:54 PM   #855
Andrew Milligan
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Re: An Effective, Yet Simple Strength and Conditioning Program

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I'm not sure I totally understand your question, but I wouldn't take a week off just for the sake of taking a week off. Rest and reset when you need it, but there's no reason you shouldn't be able to keep pushing you work set numbers past your old 1RMs without stopping.
Thanks. I thought this was do be done over a 12 week period for some reason. I see I was mistaken. I'll just keep pushing ahead.
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Old 08-18-2011, 08:21 AM   #856
Andrew Milligan
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Re: An Effective, Yet Simple Strength and Conditioning Program

OK, so for dips this week, I was able to hit double digit reps for all six sets (three on Tuesday and three on Thursday). I think I'm ready to move on to 3x5 weighted dips. I was just curious, since I'll be lowering the reps, how much weight I should start with? Is it closer to 5 lbs. or 20 lbs. Thanks as always for the help.
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Old 08-18-2011, 09:23 AM   #857
Paulo Santos
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Re: An Effective, Yet Simple Strength and Conditioning Program

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Originally Posted by Andrew Milligan View Post
OK, so for dips this week, I was able to hit double digit reps for all six sets (three on Tuesday and three on Thursday). I think I'm ready to move on to 3x5 weighted dips. I was just curious, since I'll be lowering the reps, how much weight I should start with? Is it closer to 5 lbs. or 20 lbs. Thanks as always for the help.
Pick a weight and see how you do. If it were me, I'd start with 10#.
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Old 08-18-2011, 02:39 PM   #858
Andrew Milligan
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Re: An Effective, Yet Simple Strength and Conditioning Program

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Pick a weight and see how you do. If it were me, I'd start with 10#.
Thanks Paulo!

So once I start with a weight, so I bump 5 lbs. per day like the rest of the lifts?
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Old 08-18-2011, 04:14 PM   #859
Nick Hoffman
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Re: An Effective, Yet Simple Strength and Conditioning Program

5lb jumps will be way too much.

Think of it this way:

You're squatting 240lbs 3x5 making 5lb increases each session. That 5lbs is 2% of your weight squatted. Each session is freaking hard.

Say you're doing weighted dips at 25lbs for 3x5. That 5lbs is a whole 20% of your weight. That is a huge amount.
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Old 08-18-2011, 05:41 PM   #860
Joe Bernard
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Re: An Effective, Yet Simple Strength and Conditioning Program

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Thanks Paulo!

So once I start with a weight, so I bump 5 lbs. per day like the rest of the lifts?
One option is to do weighted dips on Tuesday and amrap sets on Thursday (with or without rings). The reason for this is that it is going to be hard to increase weight on your dips after awhile unless you have micro plates, and doing dips after benching on Thursday is harder than Tuesday after power cleans. I did the dips this way and used rings on Thursday and it worked much better than doing weighted dips both days. And yes, you would bump it up by 5lbs per workout until you can't make those jumps anymore.
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