1.18.14 WOD SaturdayPosted: January 18, 2014 Filed under: Articles, Events, Workouts Leave a comment
Hey all, sorry for the blog post hiatus I was on. This last week was a deload week simply doing lesser percentages of all the previous 3 weeks. So to get back on track, another round of Jim Wendler’s 5/3/1 Program starts this Monday. I have been following this program for basic strength for the last 2 months, and my best lifts so far are:
Deadlift 375 for 11 reps
Bench Press 245 for 7 reps
Strict Shoulder Press 150 for 2 reps
Weighted Ring Pull-Up 75lbs added for 4 reps
High Bar Back Squat 270 for 9
Weighted Dip 105lbs added for 8 reps
The numbers I am focused on are a 455lb deadlift (current PR is 420), a 405lb back squat (current PR is 355), and a 315lb bench press (current PR is 280). This program takes time, but with focus and determination, I think this is the way to those higher numbers. You can read up on it at http://www.t-nation.com/free_online_article/sports_body_training_performance/how_to_build_pure_strength The weekly breakdown for the movements I am working on are:
Monday: Dead Lift and Bench
Wednesday: Strict Press and Weighted Pull-Ups
Friday: Back Squats and Weighted Dips
For those that want to get stronger, men and women, I recommend you follow along. So the next cycle starts this coming Monday. So now to figure out what your current 1 rep max weights are. Well lucky for you, the fine folks at GrassRoots CrossFit have programmed tomorrow’s WOD.
3 attempts for each movement of:
1 rep max Back Squat
1 rep max Strict Shoulder Press
1 rep max Dead Lift
The total of the three 1 rep max lifts completed is your CrossFit Total. Here is an article by Mark Rippetoe to see if this is right for you.
Click to access 52-2006_CFTotal.pdf
Thanks guys, I’ll post my numbers once I complete it. PS. the CrossFit Open is live. Go register here.
PR from over 5 months ago. Let’s see what tomorrow holds.