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Old 04-12-2007, 12:01 PM   #21
Rick Deckart
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I started my little routine today. A hard 10 rep set with 130kg from 415mm. I will reduce height every session ~25mm or whatever the plates I have allow and intend to increase the load 1--1.5kg every session. I will also do the progressive pulls every other week, but only singles and adding a fourth wave, partial deadlifts to a max of the day, alternating between snatch grip and clean grip. We will see how that turns out. Thanks Shaf for your postings. And sorry again Sam for hijacking the thread.
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Old 04-12-2007, 03:26 PM   #22
Sam Cannons
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75-78 Kg about 5 11, 24years old.
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Old 04-12-2007, 03:28 PM   #23
Sam Cannons
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question with the CFT vid posted, will your back always round on 1rm deads ?
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Old 04-12-2007, 03:36 PM   #24
Robb Wolf
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Sam-
It really depends. The back round can allow for some greater poundage do to some leverage factors but the flat, locked back is the ticket for health and longevity at this stuff.

Just as an aside...OL'ers tend not to round their backs much if at all when performing 1RM dl's. Not sure if this is a carry over from the OL back squat and the general upright torso in the receiving position of the snatch and C&J or what.
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Old 04-12-2007, 04:10 PM   #25
Steve Liberati
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Anyone else notice they lift more on a fast day than on a feed day? Over the last 2-3 months, I've noticed I lift heavier weight on days that I fast as opposed to days that I eat all day. Not sure the science behind it (if there is any?) but definately realized a traffic pattern there.

Also like to add that some of these elaborate rep schemes suggested are more geared towards the competitive athlete IMO. The reason I say that is because while there is no question you will increase your 1RM, there is a price to pay for admission. By focusing solely on hitting numbers, other aspects of your athleticism will suffer. In other words, by neglecting such aspects of metcon and interval training, fat loss will most likely come to a halt. Sure you can spend 2-3 of the other days doing high intensity type training but then say good bye to proper rest and recovery.

Not saying this is the BEST way to go, but I personally found doing the WOD's along with one day a week of strength training to be the middle ground (using this exact workout: http://www.arthurdevany.com/2005/04/...rent_work.html) Not only did I see myself getting leaner as ever before, but each month progressively beating my previous PR's (as measured by the CrossFit Total).

Today I hit my personal best on the deadlift with 465 lbs. (bw: 188lbs).
Increased 15 lbs from last month. Again, not saying this is the best way to increase your 1RM, but it has worked very well for me WHILE losing bf at the same time (if that is one of your goals). However, if your competitive and don't care so much about body comp...I'd say give one of these exclusive strength programs a shot.
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Old 04-12-2007, 06:20 PM   #26
Steve Shafley
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Steve:

I suspect that it's because there's overall more energy for the muscles with the digestive system clear.
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Old 04-12-2007, 06:34 PM   #27
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Quote:
Originally Posted by Steve Shafley View Post
Steve:

I suspect that it's because there's overall more energy for the muscles with the digestive system clear.
Steve:

Is this common knowledge for powerlifters and other competitive athletes? Do most PL'ers fast leading up to their event? I know the pre-workout meals is open to much debate and personal preference, but just wondering where most guys lifting strictly for strength gains stand on this?
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Old 04-12-2007, 07:06 PM   #28
Mike ODonnell
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Quote:
Originally Posted by Steve Shafley View Post
Steve:

I suspect that it's because there's overall more energy for the muscles with the digestive system clear.
I noticed much better efforts on empty stomach in all sorts of activities....lifts....run...bike...hockey......al most like my CNS is at optimal levels and my muscles are exploding........put in a full stomach and I feel like lead.....much like coffee gets me going.....so fast + coffee = CNS overdrive and crazy ass performance.......
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