[quote]jsdool wrote:
Even after these purchases, I still need to figure out how I can do Kneeling Cable External Rotation (only one cable) and Chest Supported Row w/ Neutral Grip (no machine). If this sounds familiar, I posted a comment on your blog just before I found this on T-Nation.
[/quote]
I’m not Eric, but I’ve done the program and can answer a couple of the questions. You can do the kneeling cable ext. rotation one arm at a time if you only have one cable. For the chest supported rows, lie prone on an incline bench and use dumbbells.
Yes. Make sure to keep your abs tight, head up, and back straight. Let your hips do the work.
[quote]Eric Cressey wrote:
Arioch wrote:
I just finished reading EC’s book and was impressed. The book reads very well (a really quick read) and isn’t filled with a lot of fluff. He spends a couple of (short) chapters on the idea behind his book and then heads straight into the exercises.
As he mentioned in a post above, the book is for intermediate lifters that need/want to improve or have stagnated. Each 4 week block is designed to work on different aspects while taking you to the ultimate goal of improving your strength.
Pros:
The book covers warm up drills that include foam rolling and ball (all with pictures and descriptions) work as well as 2 routines to choose from for warmups
Photos with explanations of the exercises used in each 4 week phase
Energy system work for different body types
A simple diet plan taken from John Berardi’s Precision Nutrition along with a list of recommended fruits and vegetables
-Has ideas for overcoming common setbacks
Includes ideas for where to go when the program is done
Key indicators for measuring progress
Cons:
Not designed for a home lifter unless you have the right equipment
There could have been some better guidelines for the warmup drills/foam rolling. Some of the exercises have a time limit while others he doesn’t say when you should stop. If you aren’t familiar with these, you may not know if you should do them 2-3 times or just once or until you feel better
EC points out that not all commercial gyms have the equipment necessary for all the exercises but doesn’t offer alternatives. (Since this is for intermidiates this isn’t that much of an issue but EC has pointed out that he knows inexperienced lifters will try using this program.)
Doesn’t explain proper use of the tutu. Is there a top/bottom, front/back to one of those?
Overall, this is well laid out program. At the least, a person can get a really good pre-workout template and a new workout. The use of the key indicators is a way to keep someone motivated and striving to work toward improving. As mentioned, this book takes some experience and knowledge but EC does a good job of explaining the exercises that if something is new you can still incorporate it. I was a little disappointed to not have all the equipment in my home gym (cable machine) but I am working on fixing that. As soon as I do, I’m putting this into my training plan.
Thanks for your review. If you want to give me a list of exercises you’re having a hard time replacing, I’m happy to help.
EC,
Sorry, didn’t notice you reponded to this before. For me, the only thing I have issues replacing are the seated cable rows. I can’t recall if you include both chest supported and seated cable rows in the same phase so I’m not sure if it would be acceptable to include an unsupported bent over row as a replacement. Other than that, I have bands I can use for some of the other exercises or do dumbbell swings in place of the pull throughs.
[quote]Doug Adams wrote:
…I’m not Eric, but I’ve done the program and can answer a couple of the questions. You can do the kneeling cable ext. rotation one arm at a time if you only have one cable.[/quote]
Duh… that makes sense. It seems that it would be better to do simulateneously but I gotta work with what I got.
[quote]Doug Adams wrote:
…For the chest supported rows, lie prone on an incline bench and use dumbbells.[/quote]
I was afraid that I would tend to drop arms straight down rather than hold them at an angle 90 degrees to bench as the machine forces you to do. I could do a lot more weight with the machine. However, I will drop the weight down to maintain form.
[quote]Doug Adams wrote:
…
Yes. Make sure to keep your abs tight, head up, and back straight. Let your hips do the work.[/quote]
OK.
Thanks for the responses Doug. Packing Day is tomorrow
How should i be warming up for the ACTUAL strength exercises? I do the foam rolling and mobility warmups…then its time for my first set of Front Squats for example. What’s the proper warmup protocol? Is the mobility alone enough?
How should i be warming up for the ACTUAL strength exercises? I do the foam rolling and mobility warmups…then its time for my first set of Front Squats for example. What’s the proper warmup protocol? Is the mobility alone enough? [/quote]
Do something like:
Barx5-10
Then keep adding 30-50 pounds and do between 3-5 reps until you get to your working weight. Very little to no rest between warmup sets. Take a breather for 30 seconds or so before the first work set.
No warmup is necessary for any other movement during the session.
[quote]duffyj2 wrote:
I can do this entire program save one saturday. Should I contract the program to fit the week or add an extra week?[/quote]
Just squeeze it in any way you can, preferrably structured with a day off between 3 of the 4 lifting days.
For example, I lifted on Sunday, Tuesday, Thursday and Friday for Phase 1. On Phases 2 and 3 I’m lifting on the prescribed days, and on Phase 4 I may switch it up to Monday, Wednesday, Thursday, Saturday.
I purchased the book right after it came out and was very impressed w/ it. I was 3 weeks into the program but backed down from it to go back to my TBT 3 times a week program. I still implement most of the exercises in the book though. I really enjoy the foam rolling and the mobility drills which I do before every workout, they have helped alleviate a pain in my left hip I was experiencing from skateboarding. I’m 33 years old and haven’t skated in over 18 years, and I guess trying to do ollies and kickflips take more of a toll on my body seeing that I’m now around 30 pounds heavier than I was when I first started. I intend on also purchasing the magnificent mobility DVD’s. I would have them by now but w/ the price of everything such as gas and food going up I’ve had to put that purchase on stand-by.
Bought it - read it - and can not wait to do it. Well I can wait as I will not start it until October. I am working on a few other things right now.
EC:
Nice stick to Waterbury today. I have been working on some Muscle Revolution programs before I go on MS.
One question: I am going to start studing for my CSCS with a goal of getting my cert in Spring of 09. Do you have any programs for people who are interested in coming to Cressey Performance and observing your team? I am a full time professional but have been working toward a career change for a little over a year. Your writing as well as philosophy resonates and I would like to observe your practice. Anyway, the internship is limiting and I am looking for alternative avenues.
Let me know if/how I may contact you and perhaps we can hold a short discussion.
Take care and thank you for your work and contribution to the Strength community.
[quote]Doug Adams wrote:
duffyj2 wrote:
I can do this entire program save one saturday. Should I contract the program to fit the week or add an extra week?
Just squeeze it in any way you can, preferrably structured with a day off between 3 of the 4 lifting days.
For example, I lifted on Sunday, Tuesday, Thursday and Friday for Phase 1. On Phases 2 and 3 I’m lifting on the prescribed days, and on Phase 4 I may switch it up to Monday, Wednesday, Thursday, Saturday.
[/quote]
Thanks Doug, that’s what I figured, but since boxing has prevented me from putting a pound on my bench for the last year I’m taking this program really carefully!
Just got the book in the mail, and I’m anxious to get started. I’m going to do Moving Day Sunday and start the program on Tuesday. Just a quick question for Eric (or anyone who feels they can answer):
For the heavy stuff, what percentage of max should we use? The book says use the highest weight you can do for the specified reps using perfect form, but it seems that might change over the course of the workout. For example, if it calls for 5x4 on the bench press, using a 4-rep max might sound like a good idea on set one, but I might only get two reps on the last set.
Thoughts?
BTW, Eric: your stuff rocks! Maximum Mobility has really helped my running! 43 yrs old here, and I need all the flexibility and balance I can get.
[quote]MarathonMick wrote:
For the heavy stuff, what percentage of max should we use? The book says use the highest weight you can do for the specified reps using perfect form, but it seems that might change over the course of the workout. For example, if it calls for 5x4 on the bench press, using a 4-rep max might sound like a good idea on set one, but I might only get two reps on the last set.
Thoughts?
[/quote]
After the general warmup, do a warmup for the first movement and add between 20 and 40 pounds until you get to a weight that’s challenging, but definitely not a max attempt. Count that as your first work set. Then work up to a max (or close to max) set. After that set, drop 20-30 pounds and finish the remaining sets. Here’s an example:
Set 1: 185
Set 2: 205
Set 3: 225 (sorta-max attempt)
Set 4: 195-205
Set 5: Same
Good timing! I just started yesterday and had the same question regarding max increases.
My 1RM box squat (I am 5’ 8" and box was 11" high) was 245lb. I did the following:
8x45lb
5x135lb
3x185lb
5x4x205lb
It was tough because I am not that strong squatting so deep. I didn’t think of being able to do adjust working weight but I suppose that fits Eric’s requirement to “use the highest weight you can do for the specified reps using perfect form”.
The key for me will be the total volume increases as the weeks goes by rather than the highest weight that I could do 5x5 in my prior routine.
I wouldn’t substiture anything if at all possible. A lot of these programs have been designed with an overall objective. With that said, if there are compelling reasons why you cannot do box squats than I suppose you can substitute. I will have to defer to the experts for the final opinion.
Admittedly, I will have to make some adjustments with some of the isolation exercises since my home gym doesn’t have the equipment.
