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Old 09-21-2011, 12:22 PM   #1
Vance Van Hees
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scaling todays wod

...is it better to scale the weight or the reps for today? i can deadlift the rxed weight, but not 10 reps, probably 5 or 6...should i keep the rxed weight but go less reps, or lower the weight and stick with the rxed reps...what are the results of both?
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Old 09-21-2011, 12:50 PM   #2
Rebecca Roth
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Re: scaling todays wod

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Originally Posted by Vance Van Hees View Post
...is it better to scale the weight or the reps for today? i can deadlift the rxed weight, but not 10 reps, probably 5 or 6...should i keep the rxed weight but go less reps, or lower the weight and stick with the rxed reps...what are the results of both?
What percentage of your 1RM would the Rxd weight be? For this rep range you really wouldn't want to do more than about 75% of your 1RM.
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Old 09-21-2011, 01:28 PM   #3
Vance Van Hees
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Re: scaling todays wod

1rm would probably be in the 275 to 300 range, so i will go with 215 to 225...thanks for the info! ( i workout alone in my garage, so i am always a little hesitant to go for the true 1rm...)
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Old 09-21-2011, 02:02 PM   #4
Richard Colon
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Re: scaling todays wod

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Originally Posted by Vance Van Hees View Post
( i workout alone in my garage, so i am always a little hesitant to go for the true 1rm...)
If you blow your spine out then maybe just keep a cell phone nearby to call 911. Otherwise, being alone shouldn't have an effect on ever going for your 1RM. You don't need a spotter at all.

As long as your form is good, most importantly in the back, if the weight is crazy heavy and beyond what you can lift then worse is...you pull hard and nothing moves.

Very different than a 1RM Back Squat - especially without a rack with some spot bars. There you need to know how to get out of the way and dump the bar.

Heavy deads dont fall on you in any way. Don't be afraid - get a 1RM someday.
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Old 09-21-2011, 03:30 PM   #5
Vance Van Hees
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Re: scaling todays wod

...i hear you rc, i should go for it, but i have never had any formal coaching, just watching the videos and reading a few books on lifting, so i stay a little nervous about really going for it all...i have worked up to a 3rm, and gotten that up a few times, then i felt my back rounding out on the return, so i havent pushed beyond that...i went with 215 today and it worked well, 9 and 10 were very hard on every set, just below failure...
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