Back Squat
5-5-5-5-5
Compare to: 2/4/12
Choices:
Ramp -
to a Heavy 5 with the last 3 rounds landing in your Prilepin's chart "Work Sets" (70-80%)
OR
Fixed -
Use a fixed load for all 5 sets, anticipating a failure to complete 5 in rounds 4 and 5.
Form will fail before you start missing.
Good Form = Progress ; Repeated Bad Form = Plateau
... or worse
Remember that little thing called Virtuosity!
Good Form = Progress ; Repeated Bad Form = Plateau
... or worse
Remember that little thing called Virtuosity!
Schedule Notes:
Diesel will be closed this Saturday for the Equinox Powerlifting Meet!
10 comments:
Spotter / Loaders
We'll need you to sharpen your skills today.
2/14/12
Link wasn't working for me...
7am
Rookies WOD
H Dean 194
D London 183
B Lessler 180 (#14)
G Yakaitis 145
A Solomon 140 (mod)
S Hettinger ??
Hillary, u got 194 for 5?? That's awesome girl! :) next year you'll be doing the powerlifting meet.
Oops I just saw Rookie WOD. Man it's not even Monday. Sorry. FYI Hillary you're still awesome and I still think you should think about the powerlifting meet next year :)
Is the idea that your 'ramp' and 'fixed' methods will converge as you become more experienced?
Hi AJ - It's more that they are just 2 different approaches to the 5x5 protocol
Example:
Ramp
165, 185, (200, 205, 210 PR!)
In this example the final 3 sets are "Work sets", culminating in a PR of 210.
The next time the athlete tries this workout, perhaps they get a PR at 215. This is the most typical approach for the 5x5.
Fixed at 200#
x5, x5, x5, x4, x3
In this example, in the final 2 sets, the athlete finished only 4 and 3 reps of the fixed load. The next time the athlete tries this load, maybe they get:
x5, x5, x5, x5, x5
The athlete would then start at 210# the next time they see this workout, having 'graduated' on 5x5 for 200#
Hope that helps!
5:00
T.Luz - 210 Fxd
A.Fountain - 305 Rmp
M.Stephen - 230 Rmp
S.Matthews - 200 Fxd
J.Schrader - 220 Rmp PR!!
C.Dodge - 105 Rmp
H.Dean - 145 Rmp
V.Kurian - 185 Fxd
M.Sullivan - 265 Fxd
6pm
T Tom 275
M Treas 235 PR
A Shishineh 230 PR
S Fountain 150 (162.5)
K Berndt 115
J Gipson 115
P Hughes 30
7PM Rookies!
FGB Variant!
3 Rounds
Body Row-1MIN
Wall Ball-1MIN
Box Jump-1MIN
Push Press-1MIN
REST-1MIN
R Olade 193
T Sterling 199
HY Tom 264
Y Gorodiskiy 258
AJ Shishineh 367
Great Job Guys!!
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