Moving forward from my last post on this lift…
Keeping the bells moving, stopping when excessive tension appears, and maintaining a smooth breathing pattern. This is what I think is important. Others may disagree, but this is what has happened over the last 30 days.
I alternate (all guided by testing) between days using the 32kg bells and the 24kg bells. I specifically bought an extra 20kg and a 16kg so that i had pairs of them, but these lighter weights have sat unused thus far.
Every workout has been marked by adding more reps to the individual sets (intensity in this model) more reps for the block (volume) or faster work completed (density- volume/Time)—Every single day more and more and more. Understand this is without trying for it. Just follow the feedback. I am getting so many questions and the single source of confusion is people believe they have to work to get better- it is your birthright, stop trying and simply DO IT.
What is most interesting, I am able to chase this without it becoming the focus of my training. Grip is my prime interest. I am still moving forward in all of my other lifts while pursuing this goal.
So in conclusion- everything is an experiment, and only by testing do we find truth. I am prepared to be wrong on this, but as of right now things are moving along exactly as predicted when this plan was formulated.
{ 16 comments }
Adam,
Good stuff and good numbers, I’ve watched your LC progress with interest.
The way Pavel explains it in Return of the Kettlebell, lots of fast eccentric stress under heavy load is the main advantage of the long cycle, whereas you seem to talk more just about the amount of weight moved and work done and it’s reflected in your lifting style now versus November.
Obviously both aspects count and I understand you’ve moved away from the RKC principle of excessive tension in lifting, but what about fast eccentrics? Do you test for various degrees of this and consciously employ compensatory acceleration during your quick lifts?
Gavin
short answer– everything is guided by the test.
Adam, are you ever testing your 28s?
No, but maybe I will give them a pull tonight
I’m starting to really like the LCCJ, I think the reason I never liked doing it before was because I trying to concentrate so much on lifting heavy with it.
I’ve been using 2 x 16kg bells and working on the breathing pattern and making the movement more fluid… this of course is leading to PR’s every time I do it.
Yesterday I did a monster axle deadlift workout, followed by LCCJ. The total volume was around 10000lbs in about 40mins which is a lot for me at the moment.
Adam get the data inputted into a spreadsheet I am eager to look at it.
David, how’s your long cycle progressing? Delightful, yes?
good shit adam nice work , playing with those movement patterns you taught me trying to bring up my weaknesses seeing all kinds of progress, i am trying to bring some new blood into that hip but its fucking tight man tested well today but that is the first time in a while i have had an increase for that movement felt quite a bit of relief after the session.
hey adam great job on that web seminar one, man you guys killed it that was very imformative, as someone that kind of question myself because i had you doing my programming you were right i have gotten twice as stronger testing my movements than i ever thought possible. TRUST YOURSELF AND WORK WITHIN THE gym movement way and you will reap the rewards man this shit is no joke i am moving better everyday and i could not have said that grinding through someone else guestimates as to what is best for me you help me out bigtime and i look forward to catching up with you in PA my friend thanks again.
Mike
we are going to delay the east coast grip and rip a few weeks, stand by on doing anything with that for now, as soon as it is open i will let you know the new dates
Adam do u think this movement is one of the better ones for putting on mass? It involves so much movement I would think yes. For mike and adam what are u guys weighing. I just started doing the long cycle recently and I really like it. It seems to test well and doesn’t bother my shoulders.
Frank, when I did my big mass block from September to January, I did Long Cycle 3-4 times/week. It definitely made a difference.
frank i am 240 right now and pretty lean, honestly if i wanted to i could hit 260 without even trying but the bowling bowl look is not what i am looking for lol
If it tests well, than yes I do. There is a lot of movement here, a lot of speed, impact, and the ability to cram a lot of work in to a short period of time. I have found long cycle with 32′s to be a total body ass wupping time.
Good to know josh, cause I really like them. 250 by August is my goal. My goal is to appear 5foot 8 instead of 6 foot 3. LOL.
Frank, at the rate you’re going, you’re going to be 8 foot 5 and weigh 900 lbs.
{ 1 trackback }