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

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Old 12-29-2009, 11:30 AM   #41
Benjamin Smith
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Re: Linear Gains Cealing

Glad if that was helpful. I do want to clarify that I'd consider the numbers there to be the minimums I'd leave the linear progression with. Re-reading them today, I actually think that my SP and probably BP numbers are too low.
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Old 12-29-2009, 12:47 PM   #42
Dave Hardy
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Re: Linear Gains Cealing

Quote:
If one's more interested in doing 40 pullups than a 500 lb deadlift, then maybe that's OK.
Konstantinovs has both, and then some! All links wfs

shedload of pull ups
http://www.youtube.com/watch?v=boLl8rGhJvE
Absurd deadlift
http://www.youtube.com/watch?v=-NIi2TcTBgQ
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Old 12-29-2009, 01:28 PM   #43
Brad Davis
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Re: Linear Gains Cealing

Very true, Dave, and imagine that: he didn't have to stay under 200 lb to do 50+ pullups. Unbelievable athlete.

I really like the following (WFS): http://www.youtube.com/watch?v=wh-ik...eature=related
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Old 12-29-2009, 03:59 PM   #44
Jared Ashley
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Re: Linear Gains Cealing

Quote:
Originally Posted by Sean J Hunter View Post
SP = 70% +- 5%
BP = 105% +- 10%
BS = 180% +- 5%
DL = 200% +- 10%
PC = 100% +- 10%
@135 BW:

SP 125 lbs = 93%
BS 270 lbs = 200%
DL 315 lbs = 233%
PC 155 lbs = 115% (I never really trained this lift... sure it would be higher with practice)

BP I haven't tested 1RM in too long to be meaningful, but did 155x3 today, so I'll say 160 lbs = 119%

not definate, but I bet you can take it further than the percentages you gave... granted, % will be higher for a lower BW, but at the same time 185 lbs and 5'11" is BMI=25.8 vs. my current BMI=21.1. If bodyfat percentages are similar, a BMI difference that large means a whole lot of extra muscle, even relative to weight. I'd think your linear gains would continue beyond my %BW numbers with that much extra muscle packed on.
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Old 12-29-2009, 05:26 PM   #45
Sean J Hunter
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Re: Linear Gains Cealing

Sorry Jared,

So waht your saying is these are yor current lifts and you are still Linear Gaining?

S

Quote:
Originally Posted by Jared Ashley View Post
@135 BW:

SP 125 lbs = 93%
BS 270 lbs = 200%
DL 315 lbs = 233%
PC 155 lbs = 115% (I never really trained this lift... sure it would be higher with practice)

BP I haven't tested 1RM in too long to be meaningful, but did 155x3 today, so I'll say 160 lbs = 119%

not definate, but I bet you can take it further than the percentages you gave... granted, % will be higher for a lower BW, but at the same time 185 lbs and 5'11" is BMI=25.8 vs. my current BMI=21.1. If bodyfat percentages are similar, a BMI difference that large means a whole lot of extra muscle, even relative to weight. I'd think your linear gains would continue beyond my %BW numbers with that much extra muscle packed on.
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Old 12-29-2009, 06:04 PM   #46
Benjamin Smith
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Re: Linear Gains Cealing

I'll add some more data for you:

BW: 191

All these lifts represent 1RM. All are estimated since I haven't tested 1RM on anything since I weighed 180, and all my 3x5 lifts have advanced since then.

SQ: 405-415
DL: 480
BP: 210
SP: 170
PC: 230

At a bodyweight of 180, this was my Crossfit Total:

SQ: 375 (did 385 the next day)
DL: 455
SP: 160

So this may be a decent comparison for you and your target bodyweight. BTW, the linear progression is still working for me. I am only microloading the shoulder press. I have had some interruptions in training (life, kid, etc), but it has been slow and steady.
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Old 12-29-2009, 06:48 PM   #47
Sean J Hunter
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Re: Linear Gains Cealing

Thank you to all, very helpful.

So essentially my synopsis is that anywhere between (on the CF charts) Advanced and Elite one should expect to hit the linear gains wall and have to at least start mild periodization (ala Wave method).

One can keep the Linear Gains going for as long as possible even up into the Elite+ Level it would seem by...
1) Having an excellent diet
2) Getting plenty of Sleep - 9hrs kinda thing
3) Lessen stress in life where possible
4) Recovery techniques, both muscular and CNS
- sauna, spa, massage, stretching after workout, hot / cold baths, Yoga
5) Excellent programming (i.e. adequate recovery times, not over training, etc)

If one does start to hit the wall, check thru these elements, try another cycle, if still the problem then move to a mild periodization for that lift. Of course it could be a inbalance, ala Paliquin, but probably not at this level.

Cheers

Sean

Last edited by Sean J Hunter : 12-29-2009 at 06:51 PM.
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Old 12-29-2009, 10:44 PM   #48
Andrew H. Meador
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Re: Linear Gains Cealing

But Sean, dude! How are you gonna keep up that kind of routine without motivation!?!?! You need to get out and live life and get into messy situations to appreciate what fitness gives you!
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Old 12-30-2009, 12:10 AM   #49
Sean J Hunter
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Re: Linear Gains Cealing

Hey Andrew,

I've been meaning to give you a call. Enjoying Exodus?

1) If you mean get out and have fun. With 20 hr of A+P a week, 12hrs of Arabic, and a damn annoying contract on the side, I barely find time to PT, let alone enjoy it.

2) You can attest to the fact that in a matter of months I'll have all the "fun" I can get my hands on. Bring on the Mk-19.

3) Do bar fights count?

Anyways brother, just getting an idea on where my linear gain ceiling might be, a long way off it would seem. That's good news.


Sean
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Old 01-01-2010, 06:17 PM   #50
Jared Ashley
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Re: Linear Gains Cealing

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Originally Posted by Sean J Hunter View Post
Sorry Jared,

So waht your saying is these are yor current lifts and you are still Linear Gaining?

S
At the time that I had those lifts, I was still making linear gains (doing a weekly CFSB-esque program) on all but the press, and was not gaining weight. Work sets were BS 235x5, DL 285x5, SP 105x5. At that point, life (aka 100+ hours a week of school, work, and planning a wedding and honeymoon) got in the way and I just stopped working out for about a month.

I feel both the BS and DL would have stalled at 5 or 10 lbs more... they were both getting to the point where I was pleasantly surprised to make 3 reps, let alone all 5.

What I found was that a HUGE part of the program was mental. Once I got to work sets of about 200 on the squat and 250 on the deadlift it always seemed like there was no possible way I could add 5 lbs the next week, and then when it came it would feel the same as the last week had. Press, bench, and pullups aren't like that, they stall hard and no amount of mental fortitude will help you, but with enough willpower you can make retarded gains on the squat and dead.
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