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Fitness Theory and Practice. CrossFit's rationale & foundations. Who is fit? What is fitness?

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Old 11-02-2011, 05:15 AM   #1
Evan Phillips
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Your Average Deadlift Day?

I'm currently following a CFFB blueprint with some DWODs thrown in for fun.

Today was:

Day 3
DL 15 235
Vertical Pull (Prone Grip) 3 x max reps

12 rounds for time:
Perform 4 DB Hang clean & thrusters, 35# (2 right/2 left) & 4 burpees


Now... the WOD part kicked my ***. But I feel like the strength portion today wasn't really... beneficial? I guess my main question is: should I be deadlifting more than once a week? Or should I up the set numbers? Or should I just wait until the weight is actually challenging? (I'm bumping it up 10# a week) I can only physically do about 8-10 pullups before failing... should I be doing some jump pullups or negatives?

Right now I'm squatting 2x a week, pressing (bench and military) 2x a week, deadlifting once, cleans once, and usually two or three WODs/conditioning work mixed in on appropriate days..

Any advice?
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Old 11-02-2011, 05:34 AM   #2
Dave Traeger
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Re: Your Average Deadlift Day?

John Welbourn (creator / programmer of CFFB), in my humble opinion, is one of the biggest legends to have ever had the crossfit name associated with him.

Just follow the program, some days will kill you, some days will feel good.

In terms of your deadlifts, whats your max? You're meant to begin the program a bit below your max so that you can steadily increase it. He adds 10lbs every week. So it might have been easy this week at 235 for you. Next week do 245, then the week after 255, 265, 275 and so on. After a while it'll hurt and you'll be a bad *** for going the distance
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Old 11-02-2011, 05:38 AM   #3
Evan Phillips
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Re: Your Average Deadlift Day?

Dave,

I just did a CFF Total day and got up 315.. should I have started higher? It sounds like it.
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Old 11-02-2011, 06:04 AM   #4
Dave Traeger
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Re: Your Average Deadlift Day?

It is meant to be 4 weeks below I believe. If I'm right, that means for deadlift 40lbs under since its 10lbs a week.

Perhaps try 275 next week. See how you go from there.

Don't be in a hurry to stall out. Milk linear gains for all their worth.
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Old 11-02-2011, 06:14 AM   #5
Matt Yates
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Re: Your Average Deadlift Day?

Quote:
Originally Posted by Dave Traeger View Post
Don't be in a hurry to stall out. Milk linear gains for all their worth.
Amen to that, I'm stuck on the press right now in my first round of Starting Strength after a few weeks, I started way too close to my 5 rep max.
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Old 11-02-2011, 11:23 PM   #6
Chris Mason
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Re: Your Average Deadlift Day?

Quote:
Originally Posted by Evan Phillips View Post
I'm currently following a CFFB blueprint with some DWODs thrown in for fun.

Today was:

Day 3
DL 15 235
Vertical Pull (Prone Grip) 3 x max reps

12 rounds for time:
Perform 4 DB Hang clean & thrusters, 35# (2 right/2 left) & 4 burpees


Now... the WOD part kicked my ***. But I feel like the strength portion today wasn't really... beneficial? I guess my main question is: should I be deadlifting more than once a week? Or should I up the set numbers? Or should I just wait until the weight is actually challenging? (I'm bumping it up 10# a week) I can only physically do about 8-10 pullups before failing... should I be doing some jump pullups or negatives?

Right now I'm squatting 2x a week, pressing (bench and military) 2x a week, deadlifting once, cleans once, and usually two or three WODs/conditioning work mixed in on appropriate days..

Any advice?
How did you choose your starting weight for the deadlift?
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Old 11-03-2011, 03:17 AM   #7
Frances Ballesteros
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Re: Your Average Deadlift Day?

Well my DL day the other day was a complete failure, it was that much of a failure that I left the gym and went home. Anyway, start low on the deadlift, you dont want to stall too soon...or better ask in the CFFB blog.

Don't be too anxious about it, it will start to hurt in a few weeks, and you'll want to quit. Don't because linear progression is good for you!

Good luck!
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Old 11-03-2011, 05:41 AM   #8
Evan Phillips
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Re: Your Average Deadlift Day?

Chris,

I picked something that I knew that I could build off of. I figured starting too low is safer than starting too high.

I'm going to pick up next week with 275.
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Old 11-03-2011, 06:45 AM   #9
Dave Traeger
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Re: Your Average Deadlift Day?

Mate I just re-read your info.

If 315 is your 1rm, you should go lower since the deadlift days are 5rm. Presumably your 5rm is lower than your 1rm

315 1rm equates roughly to 270 5rm according to my calc, and imo you should start about 4 weeks below it which is 230.

Based on this, assuming I'm not being delirious due to tiredness, I think you started at the right weight to begin with and should continue from there.
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Old 11-03-2011, 04:43 PM   #10
Preston Sprimont
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Re: Your Average Deadlift Day?

Deadlifting once a week should be plenty. Keep following the program as rx'd and be patient. The pain train will come soon enough.
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