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Workout of the Day Questions & performance regarding CrossFit's WOD

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Old 07-17-2008, 12:25 AM   #1
Blair Robert Lowe
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5x5 DL

So I did 5x5 DL. After warming up and some basic Oly Burgener stuff to finish the WU, I proceded on to the DL.

I did the first set at 133. Light I know, but a warmup set. Then again I did bar DL in my WU, so I'm not sure if I needed to start so low.

Bumped up to 187. Still ez-peezy.

This is where I got stuck, I wasn't sure to do 5x5 at 223 with an overgrip, or keep on progressing 10-20 pounds. I find my grip starts to come apart past 1.5BW, though I can go up considerably if I go mixed.

Part of me is still thinking I need to train grip so stick with the over/thumb under grip. Another part of me is thinking tax the CNS, so go heavy and alternate mixed grips.

SLow said I should have done 20 pounds under max 5 rep. So I should have bumped it up into the high 200's and alternated grip each rep. Part of was concerned too much overload with the extra 10 reps could make me need one more day to recover and Thursday would be a washout like Tuesday was after the ladders of HSPU/L-PU.

In hindsight, I think I should have started above 1.5BW and gone 10-20 up each time for 5 sets and count the first 2 as WU sets. As it was, I ended my workout with a few minutes to spare before the gym closed. I did some miscellaneous things to cool down like ring pushups and supports, kipping PU, band PU and some stretching ( seal stretch, samson, yoga plow ).

I will definitely know by tomorrow evening what I should have done, as that is when, if any DOMS should start setting in. I'm feeling a bit sore and tired but that but I don't think it's DOMS yet.
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Old 07-17-2008, 04:01 AM   #2
Anthony Bainbridge
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Re: 5x5 DL

I think you are over thinking a 5x5 workout.

You have two choices - gradually build up to a 5RM or gradually build up to a weight you can maintain for 5 sets across. Either way, you don't want your build up to jump too high too fast or your CNS won't have proper prep.

If you were aiming for a 275x5 final set, you could have done something like:
135x5
185x5
225x5
255x5
275x5

If you wanted to go 5 sets across:
135x1
185x1
225x1
275x5
275x5
275x5
275x5
275x5

Those numbers are arbitrary - I just picked something that aligned with your max DL.
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Last edited by Anthony Bainbridge : 07-17-2008 at 04:03 AM.
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Old 07-17-2008, 09:46 AM   #3
Richard Macaulay
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Re: 5x5 DL

Guys i was curious as to how much difference there should be from a 5rm to a 1rm. The other week i did 383.5 for a 1rm....and yesterday i did 365.2 for a 5rm. Not even 20lbs difference?!

Ricky
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Old 07-17-2008, 10:07 AM   #4
Jake Di Vita
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Re: 5x5 DL

Usually your 1RM is about 120% of your 5RM.
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Old 07-17-2008, 11:04 AM   #5
Jacob Cloud
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Re: 5x5 DL

Quote:
Originally Posted by Anthony Bainbridge View Post
I think you are over thinking a 5x5 workout.

You have two choices - gradually build up to a 5RM or gradually build up to a weight you can maintain for 5 sets across. Either way, you don't want your build up to jump too high too fast or your CNS won't have proper prep.

If you were aiming for a 275x5 final set, you could have done something like:
135x5
185x5
225x5
255x5
275x5

If you wanted to go 5 sets across:
135x1
185x1
225x1
275x5
275x5
275x5
275x5
275x5

Those numbers are arbitrary - I just picked something that aligned with your max DL.
Anthony, how do you normally approach these, of the two variants? I typically try to go sets across, maybe a small increase at the end if I feel like I can pull it off, but then again, 5x5 doesn't come up for DLs all that often.

I happened to do a 1x5 workout the night before this (not currently on the main page WOD schedule) at a backed-off 405 because I was experiencing major DOMS from a 4000ft hike this weekend. If I had done the WOD, I would have approached it as sets across, probably 405-405-405-415-425, maybe 435 (current 5rm), but sheesh...I have to think I'd be freaking wrecked for 10 days after that. You're a bunch stronger than me on DL so your approach would really interest me for future consideration. Thanks!
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Old 07-17-2008, 11:08 AM   #6
Jacob Cloud
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Re: 5x5 DL

Quote:
Originally Posted by Richard Macaulay View Post
Guys i was curious as to how much difference there should be from a 5rm to a 1rm. The other week i did 383.5 for a 1rm....and yesterday i did 365.2 for a 5rm. Not even 20lbs difference?!

Ricky

Personally, I don't think the calcs work well for DLs. They seem to be pretty accurate for bench, press, etc. but for squats and deads, there's just too much of a mental aspect that can't be taken into account in the calcs.

Here's one calc (WFS): http://www.exrx.net/Calculators/OneRepMax.html but take the results with a grain of salt. Everyone's different.
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Old 07-17-2008, 11:37 AM   #7
Anthony Bainbridge
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Re: 5x5 DL

Quote:
Originally Posted by Jacob Cloud View Post
Anthony, how do you normally approach these, of the two variants?
I gradually build up to one work set. For example: 135, 225, 315, 405 as warmup sets and then 495 as a work set. And depending on time or recovery, I may also reduce the reps in the warmup sets (singles or triples).

But everyone responds differently. I don't need a lot of deadlift "volume" but I do need a fair amount of deadlift "frequency" ... I know other people who are the exact opposite.
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Old 07-17-2008, 11:49 AM   #8
Jacob Cloud
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Re: 5x5 DL

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Originally Posted by Anthony Bainbridge View Post
I don't need a lot of deadlift "volume" but I do need a fair amount of deadlift "frequency" ...
Ditto, I'm doing 1x5, once a week, and am still gaining. Anything more than that = ouch. I'm similar for squats as well, and am currently doing 3x5 once a week but have stalled around 345 and am going to try increasing volume (a little, to 5x5) on that to see if I can shake it up a bit. If I don't squat heavy at least once a week I suck.

Thanks for the insight! I'll keep it in mind next time I do 5x5 DL for sure.
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Old 07-17-2008, 01:16 PM   #9
Richard Macaulay
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Re: 5x5 DL

Quote:
Originally Posted by Jacob Cloud View Post
Personally, I don't think the calcs work well for DLs. They seem to be pretty accurate for bench, press, etc. but for squats and deads, there's just too much of a mental aspect that can't be taken into account in the calcs.

Here's one calc (WFS): http://www.exrx.net/Calculators/OneRepMax.html but take the results with a grain of salt. Everyone's different.
Thanks buddy, uv got sum sik numbers tho. Iv got 3x5 of deads to do outside of the WOD. I was given 9 excercises to go through (one each session aswell as the WOD-unless its that days xcercise and the WOD are for example squatting), by the head of central scotlands CF, one of these excercises was deads, so hopefully thattl help my numbers. I love deadlifting, but at 6'1 its a way to pull the bar.

Ricky
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Old 07-17-2008, 01:18 PM   #10
Richard Macaulay
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Re: 5x5 DL

Quote:
Originally Posted by Anthony Bainbridge View Post
I gradually build up to one work set. For example: 135, 225, 315, 405 as warmup sets and then 495 as a work set. And depending on time or recovery, I may also reduce the reps in the warmup sets (singles or triples).

But everyone responds differently. I don't need a lot of deadlift "volume" but I do need a fair amount of deadlift "frequency" ... I know other people who are the exact opposite.
Anthony, great numbers for u to mate. Is sumo deadlifting ur preferred style (looking at ur avatar)? Is this easier or harder would you think for a taller lifter?

Ricky
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