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  1. #1
    This Space for Rent RockCrab's Avatar
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    RockCrab's Tired and Sore Routine

    I've seen a lot of posts from people complaining that the program they're trying isn't making them sore, or that it's too easy and they never get tired. Then there are those who get excited when they start a new program and are sooooo happy that FINALLY they are really sore and can tell that this new program they found is teh shizzle, but they still aren't tired! In an effort to fill the void, I have developed the following program GUARANTEED to make you BOTH tired AND sore!

    This should be stickied . . .

    RockCrab's Tired and Sore Routine:

    This routine is designed to be used only by those trainees who are not now, but who would like to be both tired AND sore. Follow this 3x / week or as often as your schedule allows. Failure to complete this routine at least 3x / week will result in less than optimal gains. If you skip a workout YNDTP (You're Not Doing The Program) - so don't come on here bitching about your results. Here we go:

    1) Stay awake for 72 hours. This is a must and must be EXACTLY 72 hours. More than 72 hours can result in over training. Without following this precisely, YNDTP and don't show up on here claiming that you are. The effect of this 72 hour awake period is to make you tired. It WILL work, if you do it, guaranteed.

    2) Now that you're good and tired, it's time to get sore. Climb to the top of the highest flight of stairs you can find. Now this part is important - you MUST be wearing some kind of pant WITH pockets, shorts will work (if they have POCKETS!). Shove your hands firmly into your pockets. Stand on the edge of the top stair and lean forward. Keep leaning until the stairs look like they're rising to meet you; maybe a little too fast. This is good! You are on your way to some serious soreness. This part of the program is taken from Mentzer's HD. ONE SET SHOULD BE ALL YOU NEED!!! If for some reason you have not achieved your desired level of soreness, climb back to the top of the stairs and repeat - backwards this time ***WARNING*** this is an ADVANCED technique and should not be used until at least your second week!

    In the event that this program somehow does not make you sore AND tired, please post a video for a form critique. There are plenty of people on this site who are qualified and would be happy to give you solid advice. Thanks for reading and good luck with your 2013 fitness goals!


    disclaimers: The above routine is the property of RockCrab it may be reproduced, copied or otherwise plagiarized for measly reps. YNDTP is copyrighted by SS parrots everywhere and is used without permission. Mentzer HD training style is effective mostly for routines like the one above. User assumes all risk to life and limb.


    In all seriousness, effective metrics for measuring progress are weight added to the bar, reps completed, sets completed, or reduced rest time. Subjective metrics are subjective. Look it up.
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  2. #2
    Bootless Errand ironwill2008's Avatar
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    ^^^^This post is perfect. (dead serious)
    No brain, no gain.

    You can't out-train bad nutrition.

    Where the mind goes, the body follows.

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  3. #3
    This Space for Rent RockCrab's Avatar
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    Bump for noobs.
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  4. #4
    how bad do you want it? mikeallen52's Avatar
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    Sticky!!!11!!!!!1!!111!!
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  5. #5
    Registered User TheBeastTyler's Avatar
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    Lmao!
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  6. #6
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    Rofl 10/10
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  7. #7
    Self proclaimed parrot Determinednoob's Avatar
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    Guess I need to make a new info thread to include a link to this awesome routine
    The floundering has ended.
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  8. #8
    This Space for Rent RockCrab's Avatar
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    1) Stay awake for 72 hours. This is a must and must be EXACTLY 72 hours.

    I have recently gotten a few PM's. Apparently, there has been some confusion on this portion of the program. To put it simply; Yes. 72 hours IS required AND you need to do it three times per week AND going longer than 72 hours can result in over training. I can't make it any more simple than that. If you don't follow this step, YNDTP. You can still do step two, you just won't be as tired as you should be; or you may be too tired if you indeed over train.

    Please, no more PM's. Just post your questions in here and I'll answer them as clearly as I can, so everyone else can learn too.
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  9. #9
    Registered User nradam123's Avatar
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    I have heard of korean kids who plays games for 72hrs and they died :/
    Dont give people here false ideas lol. Hope everyone gets this is Lulz
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  10. #10
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    Love this!
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  11. #11
    USC Gamecocks! jeremy1ns's Avatar
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    Repping in recharge
    Deads 405--> Goals 500....3xBW
    Squat 320 --> 405
    Bench 200 --> 275


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  12. #12
    This Space for Rent RockCrab's Avatar
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    Originally Posted by nradam123 View Post
    I have heard of korean kids who plays games for 72hrs and they died :/
    Dont give people here false ideas lol. Hope everyone gets this is Lulz
    Hence, this:

    Originally Posted by RockCrab View Post
    disclaimers: ... User assumes all risk to life and limb.
    AND this:

    In all seriousness, effective metrics for measuring progress are weight added to the bar, reps completed, sets completed, or reduced rest time. Subjective metrics are subjective. Look it up.
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  13. #13
    Registered User robosphere's Avatar
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    I reppa you!
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  14. #14
    This Space for Rent RockCrab's Avatar
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    Monthly bump for noobs.
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  15. #15
    Cutting Mdenatale's Avatar
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    Can i modify the routine to use an escalator instead of regular stairs?
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  16. #16
    It's Over 9000!!! rdferguson's Avatar
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    Originally Posted by Mdenatale View Post
    Can i modify the routine to use an escalator instead of regular stairs?
    If you do, YNDTP. The exact exercises involved were chosen for a reason, you know.

    5 stars, RockCrab.
    SQ 172.5kg. BP 105kg. DL 200kg. OHP 62.5kg @ 67.3kg

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  17. #17
    This Space for Rent RockCrab's Avatar
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    Originally Posted by Mdenatale View Post
    Can i modify the routine to use an escalator instead of regular stairs?
    Rdferguson is right. You can use an escalator if you want, just don't come on here claiming you did my program when it doesn't work. Don't be like those pansies that replace squats with leg presses. I'm not saying machines don't have their place, but on this program, you use the non-mechanized version of ambulatory assension devices. The goal here is to get sore, so let's do it right!

    Oh, and in b4 'Can I use a stairmaster?'. Sure, cardio-bunny, just don't call it RockCrab's Tired and Sore Routine.
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  18. #18
    Moderator SuffolkPunch's Avatar
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    Running up escalators is superior because of the added air resistance.
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  19. #19
    Registered User DeltaCharlie75's Avatar
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    Originally Posted by RockCrab View Post
    Rdferguson is right. You can use an escalator if you want, just don't come on here claiming you did my program when it doesn't work. Don't be like those pansies that replace squats with leg presses. I'm not saying machines don't have their place, but on this program, you use the non-mechanized version of ambulatory assension devices. The goal here is to get sore, so let's do it right!

    Oh, and in b4 'Can I use a stairmaster?'. Sure, cardio-bunny, just don't call it RockCrab's Tired and Sore Routine.
    Which escalator would give optimal chest results, incline or decline?
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  20. #20
    This Space for Rent RockCrab's Avatar
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    I'm not going to get into a discussion about the efficacy of escalators. If you choose to use them, that's your call. But, again, don't claim the program didn't work if you choose that route because YNDTP!

    If the 72 hour awake period has not made you sufficiently tired, sprinting to the top of the stairs can be beneficial. Keep in mind, however, that you grow when resting and you will need to adjust your calorie intake to make up for the sprint. Probably 3 or 4 calories. If you decide to do this on an escalator, you're on your own. I don't know how many calories that would burn, but in all honesty, if after your 72-hour awake period you still are able to sprint to the top of a moving escalator, you're doing it wrong. Riding an escalator to the top is clearly a wuss-out. Don't even suggest it.

    I'm here to help anyone on the program. You can continue to post your questions about variations, but please understand that I have not tested every variation you can come up with. If you are interested in trying your own thing, please do so. Video records of your efforts would be greatly appreciated. If we can get enough data on a specific variation (e.g. using an escalator instead of stairs) I may be willing to endorse the alteration. However, video evidence of your form and before and after pics will be required. Thanks for understanding.
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  21. #21
    Tu papi Jasonk282's Avatar
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    make sure to record your time and reps and strive to beat them the following 72 hours
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  22. #22
    This Space for Rent RockCrab's Avatar
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    Bump of noobish bliss.
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  23. #23
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    I ran this program for 4 months and I was only tired. Not sore. What gives.
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  24. #24
    Tu papi Jasonk282's Avatar
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    I did this last week, DOMS for dayzzzzzzz
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  25. #25
    Lift & Code Cranz's Avatar
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    Mad massive gains.

    Ty op
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  26. #26
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    can i run this routine on a cut brah?
    The floundering has ended.
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  27. #27
    This Space for Rent RockCrab's Avatar
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    Originally Posted by AlacrityH View Post
    I ran this program for 4 months and I was only tired. Not sore. What gives.
    I can tell by your avi you're not wearing a pant with pockets (no homo). This is crucial to the program. Although it's been reported that some trainees have achieved their desired level of soreness without pockets, this evidence is anecdotal at best. If, by some stroke of camera angle or wardrobe malfunction, you were not dressed as you are in your avi, and actually own a pant with pockets, and actually used the pockets, and STILL did not achieve your desired level of soreness, you can always climb back to the top and try the advanced version going backwards.

    I have to say, I admire your tenacity. Most trainees on this site won't stick with a program more than a day or two if they don't achieve the results they desire. 4 months is commendable. I want to encourage you to continue to try, even if it means an extra climb to the top of the steps. Just be aware of the unwanted additional calorie burn this can cause. You'll have to eat to adjust for it.
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  28. #28
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    Originally Posted by Jasonk282 View Post
    I did this last week, DOMS for dayzzzzzzz
    DOMS usually go away after the second coma. Although some trainees claim they can't remember even having DOMS. Hopefully, in time, this will be the case for you to.
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  29. #29
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    Originally Posted by Determinednoob View Post
    can i run this routine on a cut brah?
    Sure, many trainees do. You're going to need some barbed wire, razor blades, tacks or plate glass to drop on the steps. If weight loss is what you're after, this will work. Most trainees have reported a rapid loss of up to 2 lbs in just one workout. This method can ruin your pocketed pant, however, you will look like a sheer badass after your training session!
    Last edited by RockCrab; 07-02-2013 at 04:38 PM.
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    Originally Posted by RockCrab View Post
    Sure, many trainees do. You're going to need some barbed wire, razor blades, tacks or plate glass to drop on the steps. If weight loss is what your after, this will work. Most trainees have reported a rapid loss of up to 2 lbs in just one workout. This method can ruin your pocketed pant, however, you will look like a sheer badass after your training session!
    In light of this, do you think it would be OK to just wear briefs and shove my hands all the way down through the holes to my thighs? I know it is kinda YNDTP, but it seems like it could be an ok modification.
    The floundering has ended.
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