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

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Old 11-03-2012, 05:44 PM   #11
Bill M. Hesse
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Re: Strenght

Not planning your strength training works for about a minute then you cease to progress. You could do something like madcow no problem and if you miss a day just do it when you have the next available training day. I might argue that you don't handle volume as well as you think if you aren't gaining strength.
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Old 11-04-2012, 12:34 AM   #12
Alex Novak
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Re: Strenght

I will do 5x5 linear progresian and probabčy start squating 4 time/week. In about 2 months i will start with smolov.Is smolov good? I want to also do olympic lifts 3-4x per week.
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Old 11-04-2012, 02:50 AM   #13
Dylan Forbes
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Re: Strenght

Quote:
Originally Posted by Alex Novak View Post
I will do 5x5 linear progresian and probabčy start squating 4 time/week. In about 2 months i will start with smolov.Is smolov good? I want to also do olympic lifts 3-4x per week.
Smolov is worthwhile when 1) your squat is lagging behind your other lifts and 2) your lifts are above novice level.

Neither of these are true for you. You just need to get stronger.
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Old 11-04-2012, 03:32 AM   #14
Alex Novak
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Re: Strenght

You mean by this chart:
http://www.crossfit.com/cf-journal/WLSTANDARDS.pdf

Weights are in lbs right?
OK, i will do 5x5 for a while and see how it goes.
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Old 11-04-2012, 09:16 AM   #15
Brendan McNamar
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Re: Strenght

Your a 16 year old kid who just did one very smart thing followed by one very dumb thing.

The smart thing you did was seek the advise of people who have much more knowledge and experience then you.

The dumb thing you are doing is ignoring what we have to say.

I understand, I was a 16 year old once as well. I will tell you that at your age if you follow good programing you will get very good results.

You do not have to stick to a strict lifting schedule. I have about half my gym on Wendler 5/3/1 because they have maxed out on linear progression. Some of my members finish all 4 lifts every week others spread it out over two weeks. Both groups continue to make progress. Obviously the folks who lift more often are progressing faster but everyone is doing fine.

Be smart:
1) Run a linear progression program until you stall hopelessly.

then

2) Switch to an intermediate program.

Make sure you are eating well and enough while you are doing this. Get as much sleep as you can. Study hard in school your grades are most important goal right now.
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Old 11-04-2012, 12:43 PM   #16
Alex Novak
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Re: Strenght

I will do then linear progresion for squats and ohp.Just few questions:
-should i do only back squat?
-should i do deadlift id i do 5x5 3x/week.
-how much do i increase on ohp and squat every week?
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Old 11-04-2012, 01:24 PM   #17
Jeff Enge
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Re: Strenght

Starting Strength: https://docs.google.com/spreadsheet/...WS3BFb0E#gid=0

Wendler 5-3-1: http://board.crossfit.com/showthread.php?t=72783

Both wfs, both will show you the lift schedule and what percentages to use. If you're going to do one of them, do them how they're written. Wendler is much more flexible with assistance lifts and such, Starting Strength is better for novices but is more rigid.
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Old 11-05-2012, 12:32 PM   #18
Alex Novak
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Re: Strenght

How should i warm up?
What should i do before starting warming up fo starting strenght?
Is foam rolling, 3x15 bodyweight squats and some jump rope enough?
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Old 11-05-2012, 01:03 PM   #19
Joe C Thomas
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Re: Strenght

That's definitely a good start. But I would definitely recommend easing into your working sets with warmup sets. I always do buildup sets starting at the bar and moving up to my working set (even with deadlift and squat). For example, if my working sets are squat 5 x 5 of 255#. I would do:
1 x 5 x 45#
1 x 5 x 135#
1 x 5 x 225#
5 x 5 x 255#

That way I am practicing proper range of motion as I am building up to the heavier weight. I use those weight intervals because I'm lazy and it's easier to throw a plate on rather than mess with a bunch of smaller weights, but it doesn't really matter. Obviously time may be a factor, but you will have to listen to your body to see if you need a very thorough warmup or not. I know some people that jump right in with heavy weight and it doesn't bother them, but as I get older I can definitely tell I lift a lot better with a very thorough warmup.
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Old 11-05-2012, 01:21 PM   #20
Andrew N. Casey
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Re: Strenght

warmup, percentage to use, etc are all questions that will be answered by whichever program you choose. find, pick, and follow a proven program. in order to follow a program you need to read up on it and understand it. you will know you understand a program when you have no more questions. follow a program completely. warmup, workouts, volume, percentage, etc. don't do your own thing. and don't start a program you don't understand.
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