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6

General Advice When I was learning the lifts, my first step was always to read the entire Starting Strength chapter on that lift, then re-skim it the next day I was doing the lift. The book is quite dense, and multiple reads enhance its utility greatly. I strongly recommend reading and rereading that chapter of the book. Make time for it. As to the power ...


5

I'm no expert, but I trained oly lifts for a while. My best power clean was 265lbs at 6'1", 190lbs. I can give you anecdotes and tips, for what they're worth. It takes quite a while to start getting comfortable with the clean. It took at least some months for me, possibly 3 or 4 before I started trying to progressively overload. I didn't want to go ...


4

I had a tough time learning cleans, but they're really awesome to master and unlocking the olympic lifts feels like getting accepted into a barbell fraternity. As a frame of reference, watch this youtube on a slow motion of clean and jerk. I have a hard time doing the explosive pull (the third step when you are effectively doing an upright row). Do I ...


3

For the sake of vocabulary, I think you're talking about "training recovery". There is short term recovery, like the time you need between sets, but you mentioned supercompensation so you're talking about something more like: I just did a bunch of compound barbell lifts, how long until my body will be stronger because of the exercise? You can get ...


2

You're getting down to the biology of muscle contraction. You can read up on the sliding filament model, which is really quite interesting. Basically your muscles contract because of chemical reactions (temporarily chemically altering your cells). Ca2+ (calcium) is used heavily in the process, and it gets depleted. The more force your muscles need to ...


1

Just because the session is short does not mean you can't get anything done. There are massive challenges in programming for a post recovery surgery, and I honestly think you would be far better served from seeking physical therapy from a professional that works with athletes. We don't know enough about your particular case to comment safely, and not being ...


1

If you're going to exercise while recovering from a heavy surgery, first get your doctors to sign off on EVERY exercise you plan to do. All that being said, this should be a time of rest and recovery for you. Focus your efforts on recovery, healthy eating, and maybe start a hobby to pass the time, maybe even spend the time reading books on fitness and ...


1

A lot of it depends on how much volume you are performing and how much you are lifting (intensity). Not knowing that, it is hard to comment. I have performed 10 sets of 10 reps on a squat protocol and it will take me 5 days to recover. Where as I can perform 3 sets of 12 reps on a split squat on a Monday and I am ready to go again 48 hours later on the ...


1

Wendler doesn't specify when conditioning should occur, just that it should occur. I don't think he thinks it matters. In fact, he calls you a "vag" if you do think it matters: From the book 5/3/1: I don’t care when or how you get this conditioning done, and I don’t care whether it happens on your off days or not. This only time this matters is ...


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Matt Carlson's 5/3/1 variant Doing More With Less seems to be structured as Lifting, 3 days a week Calisthenics circuit Strength work Conditioning or running Running, 2-3 days a week: Calisthenics circuit Running His non-running, non-calisthenics conditioning work: the prowler or some of my conditioning circuits inspired by the CPAT (Candidate ...



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