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Old 07-03-2012, 12:32 PM   #1
Ross Barrett
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Cffb strength wod

Today was 5rm dead lift, as normal I stretch then start lifting 5@ 60kg, 80kg, 100kg, 120kg then last time out my max was 130kg for 5. Today I was supposed to add 5kg but I couldn't even shift it, neither at 125kg or 130kg!

Is this something to worry about?
I have to admit I hadn't eaten much as this was a very early sesh but I was slightly concerned as so far my gains had been constant.

Should I be eating more? Or is this normal to plateau/ go a step backwards once in a while?
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Old 07-03-2012, 12:44 PM   #2
Daniel Fish
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Re: Cffb strength wod

It seems like you do a lot of reps for your warm up sets, try lower rep (1-3) sets just to prepare yourself for the heavier weight, John talks about it here.

http://talktomejohnnie.com/crossfit-football/3-3-3-3-3 (WFS)

But sometimes you can have off days and it wont budge; eat, rest and attack it next week.
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Old 07-03-2012, 12:47 PM   #3
Vickie Ellickson
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Re: Cffb strength wod

I would try it again next week. If it doesn't budge then either, I would reset the numbers and climb again. Might go back to 110kg?

Plateaus and off days are normal.
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Old 07-03-2012, 01:13 PM   #4
Joe C Thomas
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Re: Cffb strength wod

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Originally Posted by Vickie Ellickson View Post
I would try it again next week. If it doesn't budge then either, I would reset the numbers and climb again. Might go back to 110kg?

Plateaus and off days are normal.
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Old 07-03-2012, 01:27 PM   #5
Eric Montgomery
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Re: Cffb strength wod

I wouldn't pull so many warmup reps at such a high % of your 5RM. Doing 5x120kg is going to tax you quite a bit before you ever get to your work set at 130kg.

Lack of food or sleep could also contribute, as could under-recovering since your latest few training sessions.
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Old 07-03-2012, 03:09 PM   #6
Ross Barrett
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Re: Cffb strength wod

cheers guys, i have tried warming up like that as before i have caused my ql to go into spasm due to going to heavy too soon.

I'll drop to the 3 reps as warm ups.
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Old 07-03-2012, 06:23 PM   #7
Mike Jenkins
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Re: Cffb strength wod

Some things to take into consideration are how often you max, what you did days leading up to the effort, what assistance youve done aside from simply deadlifting. I also agree to toy with your warm up rep scheme. And above all PRs wont happen every session, wish they did
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Old 07-04-2012, 02:01 AM   #8
Ross Barrett
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Re: Cffb strength wod

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Originally Posted by Mike Jenkins View Post
Some things to take into consideration are how often you max, what you did days leading up to the effort, what assistance youve done aside from simply deadlifting. I also agree to toy with your warm up rep scheme. And above all PRs wont happen every session, wish they did
I dont do any assistance work, i purely follow the cffb programming of strength and conditioning.
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Old 07-04-2012, 04:25 AM   #9
Mike Jenkins
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Re: Cffb strength wod

If in fact you want to improve on a more consistent basis with the big lifts assistance work is the key, your body will only grow so much from just deadlifts. I love the cffb programming but maybe do some additional work after or on seperate days.
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Old 07-04-2012, 08:17 AM   #10
Ross Barrett
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Re: Cffb strength wod

what would you suggest as assistance work then? i didn't want to include anything else incase it interfered with the programming and gains.
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