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  1. #1
    hoxton is offline Member
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    Default CC - How long to milk an exercise?

    OK so I started cc about two and a half months ago.
    I am currently on step 1 for all the first four exercises.

    I have considered myself reasonably strong, fit and healthy up to this point.
    I am amazed by the difficulty of all of the exercises (please do not confuse this with a complaint)

    Provided I keep on track I should hit progression standard in 2-3 weeks. How long is it reccomended to milk an exercise for?

    I used to rate progress by effort, a scale of 1 - 10 and move on to a more difficult progression when effort got to a 5 or below, would this be a good way to judge the exercises in cc?

    Many thanks.

  2. #2
    ad5ly is offline Senior Member
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    My idea is to move up when I make the standard provided that upon completion of the set I still feel I could do 2 or 3 more quality reps. "Milking" an exercise should not mean to keep doing that exercise if the standard for that exercise can be easily attained. Intensity must always increase when things get easy. "Milking" in my view applies to the HARD exercises/steps such as step 2 pull ups (HPs) for instance. Milk that for 2-3 months or even a year or more. I am curious - has anyone on the forum ever met the standard for progressing to step 3 pull ups from step 2? I suspect 99% do not BUT GIVE IT THEIR BEST SHOT for a couple of months and then just move on to step 3. If anyone has done it let us know how you did it...Dennis

  3. #3
    Wolfeye is offline Senior Member
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    It takes your tendons longer to develop than your muscles, so when you get to a new level you might stay at it for a week or so- let it "soak in." I don't buy into milking an exercise for months on end, just long enough for it to be more or less "casual." After you can do a good chunk without it being too intense, then add weight or move to the next step.

    Not to brag, just to further inform: I got to either a full one-armed pull-up or just about there (I can't remember if my arm was totally straight at the bottom or not). I used to be able to go up & over fences like they weren't even there, doing slow muscle-ups & everything. Holding neck planks with my head on one chair & my feet on another for easily two minutes. Doing full lean-backs (where you're on both knees, then fold back & forth- bending only at the knees). Going up a rope with only my arms (all the way to the ceiling of the gym in maybe three seconds). I could jump off of something that was easily ten feet tall & land with basically no issue.

    From what I remember of that (which I'm busy trying to rebuild & exceed), the situation was that I'd be able to knock out a bit of something & I'd just keep doing it. It got to the point where it was easily done (not that it was no effort, just that it was easily within reach- I could do it without it being "ify" or a large undertaking). Then I'd add in variations, like going back & forth across the middle range of a push-up or holding a squat at various levels. This seemed to "touch-up" the ability. There can be a kind of momentum that builds up when training & it's good to use that if you're not going to screw yourself up by going to the next level TOO fast- it's not that it can BE fast.

    I honestly didn't know of higher levels, like in the Convict Conditioning books or The Forge DVD. If I had, I might not have fallen so far- especially if I knew there was a way to do add to things with just the bodyweight. Taking away more & more support to add more to the intensity was something I didn't know about & I just thought I'd need to buy more weights (having very little money, I couldn't get that- so I'd usually get to a certain level & then blow it off from it not being intense & not at least maintain the level I was at).

  4. #4
    Chris Hansen is offline Senior Member
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    Quote Originally Posted by Wolfeye View Post
    I could do it without it being "ify" or a large undertaking).
    I think this is a good standard ^

    It should feel solid and confident. If you're really struggling to complete it then there's probably more potential benefit. A possible exception being step two on pullups. That would be a real challenge to complete it as written.

  5. #5
    Eoin Kenny is offline Senior Member
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    Quote Originally Posted by Wolfeye View Post

    Not to brag, just to further inform: I got to either a full one-armed pull-up or just about there (I can't remember if my arm was totally straight at the bottom or not). I used to be able to go up & over fences like they weren't even there, doing slow muscle-ups & everything. Holding neck planks with my head on one chair & my feet on another for easily two minutes. Doing full lean-backs (where you're on both knees, then fold back & forth- bending only at the knees). Going up a rope with only my arms (all the way to the ceiling of the gym in maybe three seconds). I could jump off of something that was easily ten feet tall & land with basically no issue.
    What kind of programming did you used to follow? That all sound very impressive.

    I think (in regards to the original post) you just have to use your intuition. If you can do a more difficult variation of an exercise, then do it. Don't spend 6 months trying to hit 3x30 just for the sake of it... seriously, I did this and it was a horrible mistake. You should be getting up to step 5 in CC for all 4 exercises within 6 months at least, unless your'e really out of shape.

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