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Old 10-30-2008, 12:48 PM   #7
Chris Salvato
Senior Member
 
Join Date: Jul 2008
Location: Colorado Springs, CO
Posts: 562
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Quote:
Originally Posted by Arien Malec View Post
Shouldn't be an either or -- can concentrate on linear progression and work on skill at the same time.

BTW, I love Emily's log title.
I like the title too

Well, I guess you have a point...

The reason I approach it from an "either or" point of view is because if you are squatting every day of the week and DLing 1-2x a week, then you are going to be really wiped most days...at least I was....ignoring the assistance exercises allowed me, in my experience, to get ample rest...

I guess I just play it safe when remembering that you don't get strong by lifting heavy things, but by recovering from lifting heavy things.

To each their own, only way to know is if you try it on yourself.

Quote:
Originally Posted by Emily Mattes View Post
Chris, what would that kind of program look like? I'm fairly hopeless when it comes to programming, which is why I've just followed the WOD.
Emily, I highly suggest you pick up Practical Programming by Rip.

The basic concept is that you start with a low weight at the beginning of your program for each of the core lifts. Core lifts being Squat, Deadlift, Clean, Snatch, Bench Press, OH Press. Rip's program ignores Snatching to start...and introduces it later.

Pretty much, you would start with a 2 day routine like:

Workout A
Squat
OH Press
DL

Workout B
Squat
Bench Press
Clean

You alternate the days so that Monday you do WOA, Wednesday you do WOB and Thursday you do WOA. Next Monday you do WOB - you keep alternating and making sure to take a rest day for ample recovery.

Every time you go into the gym, on every lift, you do more weight than you did last time. So you may start with 25# on squats the very first time, then by next week (3 workouts later) you might be on 55# if you did 10# jumps each time you went in.

This is the abridged version. The first part of Rip's book addresses this in bitter, gross detail.

You can do this to start and it lasts several months. I suggest looking into Starting Strength and Greg Everett's Weightlifting book, as well, for lots of detail and tips on proper form.

http://www.amazon.com/Practical-Prog.../dp/0976805413

http://www.amazon.com/Starting-Stren.../dp/0976805421

http://www.performancemenu.com/zen/i...ducts_ id=155
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