LCI Questions

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Re: LCI Questions

Postby johnnypain » Tue Nov 19, 2013 2:37 pm

anderdb wrote:Where should the bar be for the rest on the rest pause overhead press and bench? Racked, held at the bottom, or held locked out?


In the rack. Not in your hands during that time.
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Re: LCI Questions

Postby zackNECKmcmenamin » Mon Nov 25, 2013 9:30 pm

So, can I add the neck harness in at the end for a nice cool down exercise?
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Re: LCI Questions

Postby Flex Luthor » Mon Nov 25, 2013 11:53 pm

I've been running the LCI in my little basement gym. I've got a dedicated flat bench and pile of iron, but no rack. Today I tried the barbell hack squat to mix it up on leg day (been working the front squat). Do you use this movement at Greyskull? When I stand up the bar digs into the back of my legs and I have a difficult time getting a vertical bar path. I did a set of 6-8, then a set of 15+. I really like the movement, hammered the shit out of my quads. Do you have any helpful cues or preferred rep ranges for this lift? Any other rack-free alternatives for legs?
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Re: LCI Questions

Postby johnnypain » Tue Nov 26, 2013 12:22 pm

Flex Luthor wrote:I've been running the LCI in my little basement gym. I've got a dedicated flat bench and pile of iron, but no rack. Today I tried the barbell hack squat to mix it up on leg day (been working the front squat). Do you use this movement at Greyskull? When I stand up the bar digs into the back of my legs and I have a difficult time getting a vertical bar path. I did a set of 6-8, then a set of 15+. I really like the movement, hammered the shit out of my quads. Do you have any helpful cues or preferred rep ranges for this lift? Any other rack-free alternatives for legs?


We don't use that one much here. I did in the past, and they do hit the legs pretty often.

Another option would be a snatch grip, deficit, deadlift. I think you'll like that one.
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Re: LCI Questions

Postby johnnypain » Tue Nov 26, 2013 12:23 pm

zackNECKmcmenamin wrote:So, can I add the neck harness in at the end for a nice cool down exercise?


You do 500 reps with the harness every time you take a dump Zack.
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Re: LCI Questions

Postby Jkeith » Tue Nov 26, 2013 7:41 pm

I guess I missed it in the book, but do you rest after one cycle of circuits or do you do one cycle with no rest and repeat x5? Ie cycle rest cycle rest.. Or cycle no rest cycle...
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Re: LCI Questions

Postby johnnypain » Fri Nov 29, 2013 5:19 pm

Jkeith wrote:I guess I missed it in the book, but do you rest after one cycle of circuits or do you do one cycle with no rest and repeat x5? Ie cycle rest cycle rest.. Or cycle no rest cycle...


There are no rest periods in between the circuits, you perform them straight through until completed.
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Re: LCI Questions

Postby thebestrussian » Thu Dec 12, 2013 10:52 am

JP - Thank you again for publishing a great product. I love this book.

(1) My gym doesn't have a GHR machine and my destroyed shoulders can't handle Muscle Snatches. Are there any substitutions you would recommend for those two lifts?

(2) I understand that the example diet is for someone quite huge, like yourself. Would a smaller individual (say 185 lbs and 18% bodyfat) do well to trim down the portions?
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Re: LCI Questions

Postby johnnypain » Wed Dec 18, 2013 11:21 pm

thebestrussian wrote:JP - Thank you again for publishing a great product. I love this book.

(1) My gym doesn't have a GHR machine and my destroyed shoulders can't handle Muscle Snatches. Are there any substitutions you would recommend for those two lifts?

(2) I understand that the example diet is for someone quite huge, like yourself. Would a smaller individual (say 185 lbs and 18% bodyfat) do well to trim down the portions?


Welcome to the board.

Having known many Russians in my day, your username is making a bold statement. If you are the best though, you must be a damn good dude.

How are your shoulders with dumbbell snatches? Are those problematic as well?

Also, the diet will work fine for you. It's more of a fat loss plan than anything, and is less tied to the individuals size than other plans.
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Re: LCI Questions

Postby mtn7mm » Thu Dec 26, 2013 9:57 pm

Is the dumbbell supination press done laying on a bench like a reverse grip bench or is it an overhead press with palms facing you?
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