RockCrab's Tired and Sore Routine

[RockCrab]

Some people can't take a f'ing joke... old ladies and their dogs interupting a man doing serious work... sheesh!

[TnTNZ]

I'd like to know what supps to take on this program. Also rest period between reps. Is it 72 hours? That seems to be the gist.

[Sweetums6000]

I'd like to know what supps to take on this program.

Caffeine for part one and alcohol for part two.

[wowter]

I'd like to know what supps to take on this program. Also rest period between reps. Is it 72 hours? That seems to be the gist.

I like some pure old fashioned bleach, really gets that soreness going on the inside as well.

[TheGymJim]

I'd like to know what supps to take on this program. Also rest period between reps. Is it 72 hours? That seems to be the gist.

Coke and chilli powder

[RockCrab]

I just want to quickly address the question of supplementation while on this program. There are a LOT of programs and magazines written with the sole purpose of selling you a bunch of stuff. Sorry, that ain't me and this ain't no TB12MuscleandFitnessBB.com program. This is about good old fashion work that will make you more tired and more sore than any program designed!

Sure, you can take the shortcuts with bleach, drano, or Tide pods; but you wanna be natty, right? You don't need dat der gear. Although, I strongly suspect your level of soreness would be dramatically improved with any of these 'supplements'. The question is, at the end of the day, did you really EARN that soreness you were seeking? Some would argue that taking the supplements in and of itself is a workout. I'm not here to judge you, I just didn't include it in the program. Remember, if you choose to go this route and overtrain, don't come on here complaining because YNDTP!!!

All that being said, my PWO of choice is two fingers of single malt scotch, neat. YMMV.

[WolfRose7]

Did someone say Whisky & Lifting

[RockCrab]

I'd like to know what supps to take on this program. Also rest period between reps. Is it 72 hours? That seems to be the gist.

Sorry, forgot to address this...

It's 72 hours of awake time to make you tired AND this is a 3-workout per week program. Failure to do both and YNDTP.

You are GUARANDAMNTEED to be tired.

So, here's a typical week:
Sunday - start you 72 hr wake period
Tuesday - time to get sore, then go back into 'get tired mode'
Repeat twice more this week and be ready to do it again Sunday

I can't make it any more simple than that.

[TnTNZ]

What about a list of acceptable subs? I don't have stairs. Would an escalator suit? How about a ladder, to the roof of my house?

Can I overload the eccentric portion of the rep for even more glorious gainz?

[sooby]

I like some pure old fashioned bleach, really gets that soreness going on the inside as well.

i tried this

I really felt the DOMS in my heart, lungs kidneys and liver the next day. Somebody told me that this was not normal so I should go to the hospital. But knowing me, and not wanting to skip on any parts of the training, I decided to brave the winter weather and walk backwards over some hills on the way. I wanted to also introduce some eccentric training because some random fitness studio said it worked so I supersetted backward hill climbs with 10 second eccentric deadlifts using nearby construction pipes. I'm sure they'll understand though.

[TheGymJim]

i tried this

I really felt the DOMS in my heart, lungs kidneys and liver the next day. Somebody told me that this was not normal so I should go to the hospital. But knowing me, and not wanting to skip on any parts of the training, I decided to brave the winter weather and walk backwards over some hills on the way. I wanted to also introduce some eccentric training because some random fitness studio said it worked so I supersetted backward hill climbs with 10 second eccentric deadlifts using nearby construction pipes. I'm sure they'll understand though.

Lost it at the eccentric bit and instantly repped lmao

[sooby]

Lost it at the eccentric bit and instantly repped lmao

I might try a bleach cocktail w/ 80 proof liquor, but I heard it might be overtraining for my liver, that and it might make walking backwards kind of difficult ;/

[zGwild]

This thread is pure gold. I vote for 6 stars

[fluidZ]

Bump for an amazingly effective program. Thanks RC.

[TheGymJim]

Bump of peace. There have been a few new posters saying they need to be more tired and/or sore.

Just bear in mind that if you only do the tired OR sore component without the other, YNDTP

[maddog352002]

Bump of peace. There have been a few new posters saying they need to be more tired and/or sore.

Just bear in mind that if you only do the tired OR sore component without the other, YNDTP

I've always wondered about the program because i don't have a full set up at my house. My stairs have a landing in the middle, do i stand up and continue to fall to the first floor; or do i climb back to the top and start from the 2nd floor again. Is it possible to do weighted stair falls, i have a dip belt.

[TheGymJim]

My stairs have a landing in the middle, do i stand up and continue to fall to the first floor

Yes, that would literally be a drop set.

[TnTNZ]

"You must spread some Reputation around before giving it to TheGymJim again"

Thanks for bumping and continuing the good work.

[TnTNZ]

Is it possible to do weighted stair falls, i have a dip belt.

Dip belt is strictly considered cheating, form and eccentric portion timing are critical. You can do weighted falls, it's all about timing the roll of the weight at the top of the move correctly. You should feel the weight 2 seconds after reaching the bottom of the move. Generally in the head.

[RockCrab]

Dip belt is strictly considered cheating, form and eccentric portion timing are critical. You can do weighted falls, it's all about timing the roll of the weight at the top of the move correctly. You should feel the weight 2 seconds after reaching the bottom of the move. Generally in the head.

I'll allow this. PM me to receive your official RCT&SR certification.

ARE YOU NOT ENTERTAINED????

[TopHeavyMirin]

program seems good but can i include some volume work with curls? my biceps are a lagging bodypart

[WakingOp]

I call bs on this program. This is absolutely absurd.

I mean sure face- dives down flights of burning stairs, sure. Staying awake for 72 hours sure. But there's no way anyone can do this 3 times in one week without shaving it down to 56 hour preworkout conditioning.

I like it other than that. I really wanna do some grip work, what if I add some isometric holds off the back of a bus on my way to the gym?

[RockCrab]

I call bs on this program. This is absolutely absurd.

I mean sure face- dives down flights of burning stairs, sure. Staying awake for 72 hours sure. But there's no way anyone can do this 3 times in one week without shaving it down to 56 hour preworkout conditioning.

Listen, Eratosthenes...
I'm sure your mathematical prowess is only matched by your desire to do jack-$4!7 and complain. All I got to say is if you have the time / mental acumen to do these complex calculations you're not nearly tired enough and are CLEARLY NOT doing the program. Everybody likes to tear stuff down that they haven't tried...

I like it other than that. I really wanna do some grip work, what if I add some isometric holds off the back of a bus on my way to the gym?

Grip work, eh? Bus holds are for amateurs. To really get sore you need holds that will test you to failure. I recommend high rise fingertip holds. One set done to failure and you'll never worry about your forearms or grip strength again. This is straight outta Mentzers HD training book. It's not part of my program but if you insist, I'm fine with it because I doubt anyone will be able to understand your incoherent ramblings to hear you complain about my program, should you have that opportunity.

There was a question above about curls. Yeah, whatever, not answering that. We don't do this for teh ladies, anyway.




{Reps to WakingOP for someone finally getting that joke}

[WakingOp]

High rise? We don't have much more than 6 stories around here. Will that be sufficient or is that gonna waste my gainz? I'll give it a shot. Should I use chalk or no?

I can't believe nobody called the time thing in 6 years...

[RockCrab]

Bump for the new Noobs...

Yes, I'll allow the six story fingertip hold for teh gripporzz. But not one story less!
Now go get tired and sore!

Please post vids for my new youtube channel as this thing finally takes off!

[TonedJordan]

No progression scheme? How about deloads?

I live in Egypt and gyms are closed, thought maybe I could do it off some of the historical architecture here instead. So is it ok to include pyramid sets?

[ECGordyn]

No progression scheme? How about deloads?

I live in Egypt and gyms are closed, thought maybe I could do it off some of the historical architecture here instead. So is it ok to include pyramid sets?

Deloads on this program are built into the periodic trips to the hospital. No worries there.

Pyramid sets are fine, on one condition: you must do the back side of the pyramid sets with your hands in your pockets and your eyes closed. Otherwise you're cheating your own gains.

Bonus technique: try it naked in the full sun to feel the burn!

[Junsuiakai]

Bump for the new Noobs...

Yes, I'll allow the six story fingertip hold for teh gripporzz. But not one story less!
Now go get tired and sore!

Please post vids for my new youtube channel as this thing finally takes off!

IN for when somebody actually does this and you get sued lol

[TheShadowMan]

What if you overtrain?

[RockCrab]

IN for when somebody actually does this and you get sued lol

Meh. Whatever.

Disclaimer's clearly stated in the OP. Subjective metrics are subjective. Look it up.