THE CELL NUTRITION BLOG
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Posted by The Cell on February 22nd, 2009
Practice
Handstands
Strength
Back Squat
3-3-3-3-3 reps
Use ascending sets
Post loads to comments
WOD
5 rounds for time of:
Pull Up, 5 reps
Ring Dip, 5 reps
60 kg Thrusters, 5 reps
Post time to comments
squat: 65, 70, 75, 77.5, 80
WOD: did 40kg thrusters for 1.5 rounds (or 2.5, i forget) then had a couple of failed reps and went to 30kg. used purple bands for dips and pull ups
result: 6:25
Awesome work-out this morning. had to cut it short though.
handstands!! first time i actually did them on my own today wooohooo!!!
back squats 3,3,3,3,3 – 100kg,110kg,120kg,130kg,140kg
1 round modified WOD – 10 pull-ups, 10 ring dips, 10 60kg thrusters. 3.59:25.
bs: 90-95-100-105(pb)-100 although the last rep at 105 was a bit of a fail i got back up (sorry about the wrist stef…)
wod: 50kg thrusters 6.11
killer work from gus and pete!
adam, stop messing around! you should be starting your back squat work sets at 130+ mate!!
grover you are absolutely correct!!
no excuses!! im growing a pair as we speak!!
With these strength sessions, for intermediate/advanced athletes you want to be hitting your PB about set 3 and then push past it in the next 2 sets. IE, your 3RM is 150kg. Work sets MAY look like this, 140/145/150/152.5/155kg.
Beginners would look at starting their work sets where they left off in the last session. IE, in the last back squat session, you hit 100kg in your last set of 3. This session starts at 100kg.
Also remember, these are WORK sets. 3-5 warm-up sets should precede the work sets.
Jason
Thanks for the training advice Jase!
i have always felt that a 10kg increase was appropriate for sets like this and my body responded well as i could focus on form and be fresh when going heavy. i will try 5kg increases next time to mix it up a bit and start closer to my RM for the sets/reps required.
thanks again!
adam.
Handstand Practice
(still on taper – all ½ loads)
Back squat 3,3,3,3,3 all at 50kg
WOD – 5 Rounds
5 pull up
5 Ring Dips
5 Thrusters 25kg
This was a short and sweet WOD, would be great if I felt like that for all of the WOD’s.
Paul how were the legs on your ride home?
definitely been enjoying the ascending sets approach – up until this month i’d only ever really done sets across. feels good slapping more weight on each time and doesn’t seem to destroy me as much the next day
got home today and realised i was close to doing 3 reps with my 1RM… if i’d remembered what it was i would have gone for it. ah well, next time!
i could feel them but was running on adrenaline doing my best not to fall off the bike so all ok! probably helps to clear out some of the lactic – certainly wasn’t the best day to choose to start riding to the gym!
i’m guessing i’ll really start feeling sore heading into tonight and tomorrow – will keep the recovery going and maybe go for a bit more of a ride to keep the legs working through it.
will also try to find some lights
adam, remember there is no time component to the strength portion – you need to manage your rest appropriate to maxing out the prescribed reps.
warmup sets aren’t prescribed but are key; you need to hit the first work set close enough to your max to derive the benefit but leave enough in the tank to finish all sets.
these portions are prescribed to test your max and build more strength, failing a set is not ideal but occasionally happens when working on the limit!
can’t wait to see your deadlift numbers when that rolls around champ!!
grover, i usually do have a lengthy warm up and rest component with heavy squats and deads, however with work this morning and the fact that i decided to pop into the cell at last minute notice rocked things around a bit. have taken yours and jasons advice onboard and will have to ensure i allow enough time and like you said, train on the limit with appropriate rest intervals!!!
hah me neither!! stef hates it when we deadlift together!! he swears i will never be as fast or as fit as him though…i guess thats the trade off haha!!
im digging the competitive nature of the gym amongst the gents as well as the ladies!! super impressed gals keep it up (although it seems no ladies have trained “yet” today
)
Back Squat
:)
60/70/80/85/87.5 PB!!!
Those last 2 rounds were real tough and only achieved with sheer grit, willpower and determination!!
WOD 5 rounds of:
Pull Ups, 5 reps (Purple Band)
Dips, 5 reps (Blue Band)
Thrusters, 5 reps 25kg
4:19 min
Here we are : )
Back Squats 3-3-3-3-3 60/65/70/72.5/75
WOD
5 Rounds
Pull up – purple band 5 reps
Dips – Blue band 5 reps
Thrusters 5 reps 25 kg
3.44
Squats
38.5/40/41/42.5/43.5
WOD
5 rounds
Pull up – blue band 5 reps
Dips – red band 5 reps
Thrusters – 25kg – 5 reps
8:30mins
Jason
Did 3 x 3 Back Squats on Monday before having to stop as someone came in.
125/130/135kgs
Did Snatch Grip Deadlifts today for a change-up
3-3-3-3-3 reps
120/122.5/125/127.5/130kgs
WOD
As rx’d
5.36 mins
Heavy thrusters suck! Who’s the fool doing this programming! : )