Nov 3, 2009

WEDNESDAY 091104

Deadlift
5-5-5-5-5

These are sets across, so build to your 5 rep max, and then execute the 5 sets

then...
3 Rounds for time of:
10 Pullups
10 GHD situps
10 KB swings (55#/35#)

Post wt and times for comment. Enjoy!

23 comments:

Max said...

From the barbell cert:

Recommend running up to these this way (using 185 as your work weight)

5 x 45#
5 x 45#
5 x 95#
5 x 135#
3 x 150#
2 x 165#
5 x 185#.....

jeffrey.paine said...

275# across.

metcon: 5:01 as Rxed.

upty03 said...

275# across (or 'acrost' as they say in the Marine Corps)

3:39 on METCON

RW said...

DL = 305, 305, 315, 315, 315

METCOM = 3:20

Brian said...

5x: 255#
followed w/ a 1 rep builds to new 1RM of 295#.
Ran out of time for metcon, will fit in later.

Michael said...

DL: 245, 245, 265, 265, 245
dropped down on last set to focus on form

METCON: 3:35

Wayne L said...

255# across

4:31 METCON?

I see others posting their times as METCON but I have no idea what that means or stands for. Any help?

J. O'B said...

Built with: 5x95,5x95,5x145,5x195, 3x215,2x235
Across with: 245# (up 20# from 30SEP09)
4:25 METCON

J. O'B said...

Wayne,
METCON = metabolic conditioning from what I've heard.

Phil B said...

DT, I made a comment on your question from yesterday. Hope it helps. For the other experienced guys, feel free to correct me if I misspoke.

Toby said...

DL = 185,205,225,245,275

Metcon w/20lb weight vest = 3:27

Russ said...

245' Across the 5 sets

4:36 for METCON though. Grip was failing on pullups so made frequent stops in last set

Chris said...

205, 215 x 4

5:32 on METCON w/ green band on pullups

John McGrady said...

5x115
5x115
5x135
5x135
5x185 across
METCON 4:19

C.L. said...

DL = 245, 255, 265, 275, 275

Had a little trouble determining 5 rep max

MetCon = 3:20 as Rx'd

craigrr said...

DL = 305, 305, 315, 315, 315
(did not reach 5 rep max)

METCOM = 3:22

Gary said...

285# across

4:22 as rx'd

Max said...

SS
BS - 185
SP - 125
PCLN - skipped working weight due to wrist

METCON = 4:51 - had to traverse from one end to the other due to the engineers working on the PU rig

Nick said...

5x135, 5x135, 5x165, 5x225, 5x225, 3x245 Then did 5 across with 265. Failed on the 4th rep of 4th set so went down to 255

4 flat on the Metcon

DT said...

Phil,

Thanks for the info on the cardio, great info at the link. I appreciate it... In addition to playing basketball on Thursday mornings, will start to add more cardio to the mix.

5 x 135
5 x 155
5 x 175
5 x 205
5 x 205

METCON: 6:15

D_E_K said...

135
135
145
150 (fail on 3d)
145

6:46 with blue band x1; green band x2 for sets

Brian said...

I screwed up the clock, so no time, but body wt is my 1RM, so I did a combination of 145-165# backsquats, and a 1.1 mile run (2 blocks around my house).

KGray said...

Deadlift- 75lbs across

3 rounds
10 pull ups (alternating green/blue band)
10 GHDs
10 Kettlebells (20lbs)

5:50