Another CC thread, bear with me people.

Here is the deal, I’ve been on ETK with a mix of VWC for a year now. Made great gains, but kinda getting bored. (I know I’m not lifting heavy enough). Then came the next splash in the pond with Paul Wade doing a can opener. Like the book, impressed by the gold standards. Always thought bodyweight movements were cool and intuitive but progression for me was always muddier than weight routines. Done with ETK goals and thinking about a paradigm shift.

First Question, I’ve read the reviews and scoured the forum. Found a ton of people who rave but in the interest of no BS… What gains in the form of the big ten have you guys/gals made? Understand that the book hasn’t been out than long but we got a lot of freakish athlete’s here.

Second Question, programming. Don’t quite trust the low amount of sets and the slow start up in the movements but that has been belaboured to death on the forums so I won’t bore you. My main concern is I have a 1/2 bw press that I want to keep while I’m fiddling with HSPU’s and the lower progressions. Any suggestions people on maintainng my KB press in a routine with CC? I know you can’t work on everything at the same time, but anyone got any practical experience or am I being greedy? Maybe heavy singles once a week???

Last, same question as above. but substituting VWC? Or…maintaining press plus VWC. This dovetails nicely into asking what you CC’s are doing with respect to cardio. (I know greed doesn’t even begin to describe me now just full on gluttony, but I have to ask.)

Thanks in advance,