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  #21  
Old 30 December 2009, 21:21
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fwiw.... "The Evil Russian Push up program"

I used to do this when I had an office.

Quote:
Originally Posted by Da In-ta-net
A 1995 British study by Schott et al., concluded that greater exposure of muscle cells to various metabolites, or "muscle engine exhaust fumes", leads to greater gains in strength & mass. It has been suggested by some experts that the more extensive a muscle's vascularity, the more the muscle will be soaked in intra-muscular metabolites & growth factors, & the more it will grow.

At least up to a point. According to Soviet research (Zalesskiy & Burkhanov, 1981), vascular network development generally can not keep up with muscle growth. So if you want to keep on growing beyond the easy first gains, you must find a way of developing your vascular network.

This is where super high reps come in. In 1986, Luthi et al., discovered that heavy training has no effect on capillarization. In 1984, Tesch et al., added that Olympic weightlifters & other athletes who favour low-rep training with long rest periods display capillary density that is even lower than that of untrained subjects! The same year, Sjoogard stated that enhanced capillarization is the result of endurance training. (Could explain why your legs gain mass so much easier than your arms?)



The evil Russian’s “hit the deck” program


WEEK 1

Mon: 100% test, relative intensity (RI) 30% Set frequency (SF) 60 min
Tues: RI 50% SF 60 min
Wed: RI 60% SF 45 min
Thurs: RI 25% SF 60 min
Fri: RI 45% SF 30 min
Sat: RI 40% SF 60 min
Sun: RI 20% SF 90 min

WEEK 2

Mon: 100% test RI 35% SF 45min
Tues: RI 55% SF 20 min
Wed: RI 30% SF 15 min
Thurs: RI 65% SF 60min
Fri: RI 35% SF 45 min
Sat: RI 45% SF 60 min
Sun: RI 25% SF120 min

WEEK 3

Mon: 100% test


The program outlined in the chart above is self-explanatory. Just drop & give me a specified percentage of your last personal best at given time intervals throughout the day. For instance, if you managed 50 push-ups on your test, do 25 on the day that calls for 50% relative intensity. On Mondays, test yourself for one set & do east sets for the rest of the day. You are going to love the constant pump!

Time the breaks between your sets, but you do not have a fit if you missed your date with the concrete here & there. Make it up if you can; do not sweat it if you cannot. Do your sets from the time you get up until an hour before you go to bed. Naturally, most comrades with a real job will have a couple of gaps in their day when they cannot drop & pump out push-ups. Do not worry about it; just gets back on schedule when the boss looks the other way.

Note that you are only supposed to go to the limit once a week. High rep sets to exhaustion are a lot more dangerous than they look. Tension in the stabilising muscles is inadequate to protect the joints & the connective tissues; the latter really get it in the shorts. So do not mess with the outline; stay well within your ability except on test days! Do not worry, you’ll make great gains without collapsing on the last rep, dripping in sweat & making macho faces.

The prescribes regimen requires that you say no to any other upper-body work with the exception of pull-ups or chin-ups. Either of these military favourites will hit the muscles missed by the push-ups & balance out your deltoids.

A word on push-ups for reasons other than getting buff or becoming one of the few good men. Push-ups are no good for strength unless you can merely manage a couple. The time-honoured push-up, however, is useful for developing shoulder endurance for sports such as boxing.

Proper push-up technique

Whether you’re training for the boxing ring or the bodybuilding stage, proper push-up technique will amplify your gains.

Place the weight near the base of your palms rather than closer to your fingers. If the traditional technique hurts your wrists, you have a couple of options. The yuppie choice is a set of push-up handles. The heroic alternative is to do your push-ups the karate way, on your knuckles. The proper martial arts knuckle push-up calls for resting your weight only on two knuckles of each fist. You will find this technique will strengthen your wrists in a hurry. No your forearms won’t look any better, but your bench will go up because your noodle-thin wrists will stop screaming for mercy & wraps.

Keep you butt tucked under; this will make your push-ups look crisp & protect your back from sagging & hurting.

Do not constrict your chest, keep it wide open. The range of motion will be slightly reduced, the pecs will be pre-stretched for more power, & you are less likely to hurt your shoulders that way.

Also, look straight ahead rather than down. Tension in the neck extensor muscles facilitates a stronger contraction of the elbow extensors.

High-Tension Push-Up Techniques

First, grip the ground with your fingertips. Do not attempt fingertip push-ups; just imagine you are trying to leave claw marks on the ground

Second, clench your glutes hard & flex your abs.

Third, squeeze your thighs tight together.

Fourth, “screw your hands into the floor”.

Fifth, hold your breath on exertion.

Do all of the above during the actual rep, at lockout relax as mush as possible. Take a few breaths before the next rep. The above techniques are only to be applied during your test sets! Or for very difficult low-rep exercises.

The Push-Up Rules of Engagement

ď‚· never come to close to failure, except when testing your max
ď‚· vary the reps and the rest periods between the sets daily
ď‚· adjust the load to your recovery ability
ď‚· build up cumulative fatigue
ď‚· taper down before a peak

Keep you push-up cycles short & sweet. According to a 1990 study by Russian scientists Nikityuk & Samoylo, repetition lifting of a submaximal weight promotes sarcoplasmic hypertrophy while breaking don the contractile proteins, the “real muscle”. So, in other words, that’s not good. Which is why you are going to alternate two-week periods of push-ups with two weeks of your regular upper-body weight training routine. This rotation schedule, made popular in Russia, is superior to doing everything at once, e.g., doing your push-ups, followed by your benching, followed by your triceps push-downs.

There you have it, Comrade, your complete guide to push-up excellence. Put it to work & fill out your shirt before the month is up!
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  #22  
Old 30 December 2009, 23:27
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Gryfn is right on the money. start there and check out the "how to start" ideas they have.. a little more though, look into "pistol Squats" or weighted squats using items at home. spare tires, books, even kiddos are awesome for some weighted resistance.

good luck mate.

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  #23  
Old 30 December 2009, 23:39
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...and start doing walking lunges now.

Good glutes will come in handy where you're headed.
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  #24  
Old 30 December 2009, 23:59
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Quote:
Originally Posted by Jimbo View Post
Airsquats, lunges, jumping lunges, box jumps, burpees, burpees with a pull up.
Jumping lunges sounds like split squats. Split squats burn! Alternative: split squats while holding a dumbbell or plate, or while holding a bar above your head.
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  #25  
Old 31 December 2009, 04:52
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making a box jump box

Bones, here is a link to creating a box jump box. I've been wanting to start a thread on how to make a home gym for cheap, but haven't had time. Was going to include this, the slosh pipe, DIY pullup/dips bar, etc...

Final cost is approx $60 to make this box from Home Depot (according to author) http://board.crossfit.com/showthread.php?t=13856

Also, I've been doing overhead slosh pipe squats lately after finally building the thing. Very easy to do and total cost was about $35. Do a search for slosh pipe by SARC88 if you're interested. I also used the screw cap on one end.


Quote:
Originally Posted by SOTB View Post
Holy shit. As much as I kill myself with box jumping, I think this might be the one that could lay me out.

OK, I have to try this one, too....
+1. Burpees plus box jump sounds nasty.
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  #26  
Old 31 December 2009, 12:53
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  #27  
Old 31 December 2009, 13:08
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Can you do a one-legged squat? That should keep you busy for 2 months until you can do it unassisted...
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  #28  
Old 31 December 2009, 13:24
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Quote:
Originally Posted by grappler View Post
Can you do a one-legged squat? That should keep you busy for 2 months until you can do it unassisted...

+ a million. I did those in martial arts class for years so I never realized how hard they are...not one of my favorite things in life is watching people fall down trying to do unassisted one-legged squats.
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  #29  
Old 31 December 2009, 14:12
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  #30  
Old 31 December 2009, 14:17
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How do you like your bowflex? Ive always been interested in trying one. Never had the money at the time though.
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  #31  
Old 31 December 2009, 14:43
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Quote:
Originally Posted by Almighty Bones View Post
How do you like your bowflex? Ive always been interested in trying one. Never had the money at the time though.
They're cool machines because they really work the stabilizing muscles, but while I own the BowFlex dumbbells, I really try to get out of the house for my workouts because I never feel like I get a good one at the house.

Even if it's running to the nearest park and making up things on the monkey bars (pull-ups) and dips, it's better for me because I'm out of the house.
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Last edited by grappler; 31 December 2009 at 14:48.
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  #32  
Old 31 December 2009, 16:44
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I gave a brief at a convention a few years ago and met a guy named Juan Carlos Santana. He has some good stuff out on body weight training.
Look for 'The Essence of Body Weight Training' I and II.
http://www.performbetter.com/SearchR...tegoryID_E_258
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  #33  
Old 31 December 2009, 16:58
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I love my bowflex for basic muscle-building, but you want to throw in some more "dynamic," exercises, CF style, as well. I'm doing bowflex to build muscle in my trouble areas, such as triceps. It will build the muscle, but I like freeweights as well. They seem to do a better job of teaching the muscles to work together, so I've improvised some "freeweights," out of a duffle bag filled with heavy stuff. One thing I do love about the bowflex is that the tension stays the same throughout the lift, unlike a lot of "powerband," machines. I can't free-float the weight at high reps, which is good for building muscle, but bad for teaching muscles to work together in a dynamic lift. As I said, that's why I'm doing bowflex + improvised freeweights...though I'm going to add in a lot of the bodyweight-only CF exercises.

All-in-all, I guess, bowflex is great for building muscle, but you need something else to learn to properly utilize the muscle you have...
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  #34  
Old 31 December 2009, 17:10
Gryfen-FL Gryfen-FL is offline
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if you really want to go old school, you could buck hay this summer.

'nother thing could be to make a point of heading to the hills this spring.

pack a sandwich & a gallon of water. fill up a coffee mug and head due east in the morning. stop & get out when you find some good hills.

if you're up for a day trip, head to massacre rocks up in idaho and do some boulder hopping.
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  #35  
Old 31 December 2009, 18:55
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combat fitness -hindu squats,hindu pushups
matt fuery-combat fitness
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  #36  
Old 31 December 2009, 21:42
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Utah to Idaho for Boulder hopping... Ill have to take a rain check!
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  #37  
Old 31 December 2009, 21:59
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Admit it, you're just scared of us northern heathens!
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  #38  
Old 1 January 2010, 16:42
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Quote:
Originally Posted by Jimbo
The other sheer evil one is burpee with a box jump. Absolute misery. It is glorious.
Glorious. Hmm, I was thinking of another word.

I did 50 today. 9 min, 54 sec. 26" concrete platform.

I had thought of going to 100 -- but the 5 y/o kids pointing at the idiot having the heart attack made me think twice.

I think I can knock a min or so off by not being such a pussy next time. I'd like to knock 2-3 min off that time....
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  #39  
Old 1 January 2010, 20:49
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Quote:
Originally Posted by SOTB View Post
Glorious. Hmm, I was thinking of another word.

I did 50 today. 9 min, 54 sec. 26" concrete platform.

I had thought of going to 100 -- but the 5 y/o kids pointing at the idiot having the heart attack made me think twice.

I think I can knock a min or so off by not being such a pussy next time. I'd like to knock 2-3 min off that time....
50 is IMPRESSIVE! I usually shoot for sets of 30.
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  #40  
Old 1 January 2010, 21:38
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Jumpsquats for legs and I have one of those Iron Gyms that they sell at walmart, it works good.
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