LCI Questions

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LCI Questions

Postby Briceps » Thu Nov 07, 2013 11:29 pm

Thought I'd start a new thread for any questions pertaining to the LCI program.

In the book you said the circuits shouldn't have you breathing like a conditioning workout. That muscle snatch/gladiator PU (subbed for the G-row as you suggested) had me breathing like stuck pig. Weights maybe too heavy? Or stick with it and adapt to the stimulus?

Also, am I right in understanding a muscle snatch is like a power snatch but with no knee bend at all? This move might be a good candidate for the youtube videos.
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Re: LCI Questions

Postby johnnypain » Fri Nov 08, 2013 1:34 pm

Your description of a muscle snatch is accurate. I will see about getting some videos of these movements up on the youtube channel.

You shouldn't be passed out on the floor or anything during a circuit, but they will absolutely be grueling and taxing. I always breathe pretty heavy when I'm doing one, and normally end up feeling like crap for about ten minutes after. I'd say you're doing it right and just need a bit to get used to it.
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Re: LCI Questions

Postby mbohn23 » Mon Nov 11, 2013 2:35 pm

I'm on week two day one and feel basically the same after the circuits.

One question: is it ok to move some of the intervals around? For example, today was squat lift, front squat/press/row for the circuit. The interval was supposed to be sandbag clean and press. I'm doing GSLP for the lift portion and tomorrow is press day, so I subbed 30 on/off burpees for 5min instead of the clean and press. I'm planning on doing the C&P tomorrow. Hopefully that's OK.
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Re: LCI Questions

Postby johnnypain » Mon Nov 11, 2013 4:33 pm

mbohn23 wrote:I'm on week two day one and feel basically the same after the circuits.

One question: is it ok to move some of the intervals around? For example, today was squat lift, front squat/press/row for the circuit. The interval was supposed to be sandbag clean and press. I'm doing GSLP for the lift portion and tomorrow is press day, so I subbed 30 on/off burpees for 5min instead of the clean and press. I'm planning on doing the C&P tomorrow. Hopefully that's OK.


Yeah, no problems there, adjusting the order in a minor way like that won't hurt anything.
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Re: LCI Questions

Postby dave1 » Wed Nov 13, 2013 12:25 pm

Another question: whats your thoughts on the lifts used during the circuit component being similar / dissimilar to the main lift of the day or next day? As in cant it interupt gains or is the weights used light enough to not affect that stuff.
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Re: LCI Questions

Postby Briceps » Wed Nov 13, 2013 4:41 pm

In the book you mentioned wanted to be good and fasted for your morning walks to maximize the supplements you were taking. Just curious, what supplements were you taking when you ran the program?
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Re: LCI Questions

Postby Briceps » Thu Nov 14, 2013 10:48 pm

Sorry for the barage of questions, have one more though.

Complex A consists of:
Front Squat
Push Press
Squat to Press

Just wanted to ask if these were front squat to press, or are they supposed to be a back squat to press (kinda similar to the "bear" workout you see in CF).
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Re: LCI Questions

Postby dave1 » Fri Nov 15, 2013 9:11 am

Another LCI question if i may (maybe this should be a sticky for LCI since there already is one for GSLP),
How would you modify SWOLE diet to suit LCI... ie using the hand sized protein & carb measurements , would you have to subtract layers or just use the base?
And your stance on fat in SWOLE was that you didnt really consume any directly (though plenty in beef etc), is this stance the same when trying to cut with LCI?
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Re: LCI Questions

Postby johnnypain » Fri Nov 15, 2013 5:58 pm

Briceps wrote:Sorry for the barage of questions, have one more though.

Complex A consists of:
Front Squat
Push Press
Squat to Press

Just wanted to ask if these were front squat to press, or are they supposed to be a back squat to press (kinda similar to the "bear" workout you see in CF).


It's a front squat and then a press.
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Re: LCI Questions

Postby johnnypain » Fri Nov 15, 2013 6:00 pm

Briceps wrote:In the book you mentioned wanted to be good and fasted for your morning walks to maximize the supplements you were taking. Just curious, what supplements were you taking when you ran the program?


Pure speculation of course, but one could do really well using a GH fragment peptide correctly at that time. At least if they were a lab rat.
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