THE CELL NUTRITION BLOG
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Posted by The Cell on March 9th, 2010
Strength
Back Squat
5-5-5 reps
Use ascending sets
Post load to comments
WOD
40-30-20-10 rep rounds for time of:
16kg Double Kettlebell Push Press
Sit Ups
Post time to comments
Why the low bar back squat is king
what is the difference between the backsquats on 3/3/10 and the ones on 3/10/10? Thanks!
David
Hey David
3/3 was a single max effort set of 5 reps. Aim was to find your 5RM.
10/3 is 3 sets of 5 reps utilising ascending sets. Volume is less with ascending sets and easier than sets across.
Ascending sets means you start at say 75% 5RM for set 1, hit 85% 5RM on your next set and then hit a PB on your 3rd set. Sets across is when you hit the same weight for all sets. Sorry if you know all this, but I’m explaining just in case you don’t
There’s many ways to perform ascending sets and it depends on what YOUR goals are and where YOU are at as an athlete and in your program. This week is a back off week for our athletes as this is week 5 of phase 2 of our strength bias. Whether they go for a 5RM is up to them, in consultation with their Cell coach. If they’re feeling strong and fresh and want to go for it, we’ll probably let them. If they’re not feeling it, they may keep the loads low and concentrate on perfect form. It all comes down to goals, training experience and how long they’ve been a part of our program.
Hope that helps.
Jase
Jase,
Thanks for the reply.So basically you can use this week as a deload week, is that right? I really like your programming, I’m still trying to figure out where you are heading. I’m running 2 weeks behind so I know what’s coming up.This week we are on the 95% lifts and they are kicking our asses.Another question, why do you do 8 reps on presses,those are tough! Also, will you be changing excercises in the future? Sorry for all the questions just trying to figure out your rhyme and reason. Thanks again,
David
WU – 800 run, mobility CFWU x 1
Strength – BS 85kg x 5, 95kg x 5, 100kg x 5
WOD – as rx’ed 06:37
My time most probably pales into insignificance with either of the 2 times from the Sifandos/Donaldson Rumble in the Jungle of 2009..
HAHAHA! i actually believe it would of been 2008 Mr Towler.
SS
Warm-up = Muscle activation drills, Dynamic mobility, Run 800m, CFWU x 1, Back squat x 5 @ 20, 40, 60, 70kg.
Back Squat 5,5,5 @ 80, 85, 87.5kg PB (this is also equal to my 1RM)
WOD as Rx’d = 9:05
Finisher = Muscleups x 8 – rest 10 breaths Muscleups x 2 – rest 10 breaths Muscleup x 1.
Hey David
That’s right mate. You can de-load this week if your feeling knackered after the past 4 weeks. This is a 16-week strength bias with de-load weeks scheduled after every 4. It’s all designed to get our athletes stronger as we have seen so many benefits to performance in life and CrossFit when athletes are stronger. We basically build up the intensity and then drop again to de-load, change up rep/set schemes and go at it again. At the same time though we don;t wont strength at the expense of the other 9 recognised fitness attributes.
Exercises will stay the same with these 4 however days will change for each 4 week cycle. That’s just to expose all our athletes to the lifts as many come on the same days.
Squats are king and there’s nothing better for getting you strong. Deadlifts are a close second to squats. Presses are simply the best exercise for getting you strong overhead and Power Cleans build awesome power and overall athleticism as well as strength.
The reason for the 8 x presses. It’s a bit like the reason for 20-rep squats. They’re hard and they get you stronger. Sorry I can’t give any scientific reason but like many things we do, it works
Programming is as much and art as it is a science and sometimes we dlo get things wrong. That’s when a particular WOD won’t re-appear. We keep records and ratings of every WOD and every day’s programming we do. The majority of the WOD’s are tested first by Stef or myself. If it doesn’t work for us, we don’t program it.
Glad you like the programming. Feel free to post your efforts and let us know how you’re getting along.
Jase
Only 1 session today – well 1.5!
I went back to Curtin Uni early this morning to take part in the 2nd phase of the sweat rate assessment that I did last winter – this is to compare how we sweat in winter & summer to see if we have acclimatised to the heat and are therefore more efficient!
Went straight home from the 1/2hr in the sweat chamber and did 75 reps of pullups / pressups / situps / squats as usual my demon is the pullups this took me nearly 10 mins! time for session 20mins 34secs.
I am having some really good results with the paleo nutrition advice that I am currently getting – when I have completed this month & have some time I’ll post some of the eating I have been doing with some recipies etc
On monday I did what was meant to be 4*1km at 4 mins pace. Turns out I didn’t change map my run to kilometers insted of miles… So i actually did 4*1 mile haha. I thought it seemed like a long 4 minutes. I also thought I was being soft haha.
4 x 1 mile at 4 min mile pace!! That’s madness Rhys. Bet you weren’t doing the miles in 4 mins!
Share whatever Paleo advice you can Jane. It’s something we’re all learning about and the more info out there, the better.
Jase
Warm up: 800m run, mobility, CFWU x 1
Strength: Back Squat
5-5-5 @ 57.5kg, 67.5kg, 77.5kg PB
WOD As Rx’d
Time = 7:24
[...] Compare to 10/03/10 [...]