DaveRandolph
03-12-2009, 01:57 PM
I started on 4x7 in January of 2008 after I decided to get re-certified in CST. I followed it for a while but it was haphazard. However since October or November I have been pretty good about keeping within that paradigm. In the last 2 months I have set a DL PR of 325 @ BW of 165 (almost 2x bw), I went from barely being able to clean 2x40k bells for singles to hitting 3x5 today. I can consistently snatch the 40k 5x per side as well.
I've also been able to do a 1/2 decent pose. I think it is king crow or flying crow. Anyway, from inner thighs resting on elbows with feet off the floor, extending the legs out fully, holding it and bringing it back down. 2 months ago I couldn't come close.
http://www.youtube.com/watch?v=BO0vmTEUaSY
I attribute it all to the 4x7 scheme. It works!
Oh and on top of it all I have remained injury free except for a banged up wrist which was from sparring.
Feeling good at age 50 + 2 weeks!
Thanks Scott!
I've also been able to do a 1/2 decent pose. I think it is king crow or flying crow. Anyway, from inner thighs resting on elbows with feet off the floor, extending the legs out fully, holding it and bringing it back down. 2 months ago I couldn't come close.
http://www.youtube.com/watch?v=BO0vmTEUaSY
I attribute it all to the 4x7 scheme. It works!
Oh and on top of it all I have remained injury free except for a banged up wrist which was from sparring.
Feeling good at age 50 + 2 weeks!
Thanks Scott!