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

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Old 05-13-2013, 03:12 PM   #21
Blair Robert Lowe
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Re: SL 5x5 Switch to SS Help!?

Hmm, that's a big difference then.

Was that a legit 265? Parallel or below? HighBar or LowBar?

@265, you should still be able to do some linear programming and get by fine but go for a Conjugate System if it tickles your fancy.

Adam hit it pretty dead on. I'd prefer to warm up with some EMOM Sn&CJ instead of ending but whatever works.
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Old 05-13-2013, 04:22 PM   #22
Chris Mason
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Re: SL 5x5 Switch to SS Help!?

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Originally Posted by Chad Smith View Post
What program would you recommend instead? Most beginner programs are like that.
As already stated, 100% Westside, although I do realize there are other programs that work, I believe Westside is the best.
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Old 05-13-2013, 04:28 PM   #23
Andrew N. Casey
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Re: SL 5x5 Switch to SS Help!?

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Originally Posted by Zackry Nikkel View Post
thats just where i decided to start with my squats to correct form, last known 1RM was 265 on squat i think
That is better and but the point is the same. Dont over think it. Lift heavy. Eat. Rest. Repeat.
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Old 05-14-2013, 04:50 AM   #24
Zackry Nikkel
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Re: SL 5x5 Switch to SS Help!?

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Originally Posted by Blair Robert Lowe View Post
Hmm, that's a big difference then.

Was that a legit 265? Parallel or below? HighBar or LowBar?

@265, you should still be able to do some linear programming and get by fine but go for a Conjugate System if it tickles your fancy.

Adam hit it pretty dead on. I'd prefer to warm up with some EMOM Sn&CJ instead of ending but whatever works.
It was parallel, and high bar, i had never squated low bar till SL5x5, but i'm still using high bar, and yesterday i had 155x3x5.

Squat: BWx5x2, 45x5x2, 95x5x1, 125x5x1, 155x3x5 (and definately could have had 2 more sets of 5)
Press: PUx5x2 45x5x2 65x5x1 85x5x3
PowerClean: Hangx45x5x2 85x5x1 115x5x3
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Old 05-14-2013, 06:47 AM   #25
Adam Shreim
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Re: SL 5x5 Switch to SS Help!?

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Originally Posted by Blair Robert Lowe View Post
Hmm, that's a big difference then.

Was that a legit 265? Parallel or below? HighBar or LowBar?

@265, you should still be able to do some linear programming and get by fine but go for a Conjugate System if it tickles your fancy.

Adam hit it pretty dead on. I'd prefer to warm up with some EMOM Sn&CJ instead of ending but whatever works.
That is exactly what I did. EMOM Snatches, first, on Monday and C&J on Friday. Really helps with the weightlifting movements and warming the body up.
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Old 05-14-2013, 06:54 AM   #26
Adam Shreim
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Re: SL 5x5 Switch to SS Help!?

If you can 1RM Squat 265 - I wouldn't bother wasting your time at 155x5; I would start at, at least 200-205#.

I would like to not call it a "waste" of time, but are you REALLY having to even push yourself to get 155x5? If you do not have to take a big breath before EVERY SINGLE REP, it probably isn't heavy enough.

I am not an advocate of rushing to hit the wall, but I think you would be surprised how soon that wall doesn't come if you are giving it your all every session.

Even in this current program, doing linear progression on my 5RM; 4x5@90% loading, I have not hit a wall. I just hit my 1RM for 3RM a little while ago and 5RM a few days ago. I started at 225 and have yet to add less than 5# to the bar. I am crushing it each week, though. I am not a yeller, but I was grunting/yelling each rep this Saturday turning my former 1RM into a 5RM (305# HBBS, I am still not strong, but you can see my progression).
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Old 05-14-2013, 04:59 PM   #27
Zackry Nikkel
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Re: SL 5x5 Switch to SS Help!?

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Originally Posted by Adam Shreim View Post
If you can 1RM Squat 265 - I wouldn't bother wasting your time at 155x5; I would start at, at least 200-205#.

I would like to not call it a "waste" of time, but are you REALLY having to even push yourself to get 155x5? If you do not have to take a big breath before EVERY SINGLE REP, it probably isn't heavy enough.

I am not an advocate of rushing to hit the wall, but I think you would be surprised how soon that wall doesn't come if you are giving it your all every session.

Even in this current program, doing linear progression on my 5RM; 4x5@90% loading, I have not hit a wall. I just hit my 1RM for 3RM a little while ago and 5RM a few days ago. I started at 225 and have yet to add less than 5# to the bar. I am crushing it each week, though. I am not a yeller, but I was grunting/yelling each rep this Saturday turning my former 1RM into a 5RM (305# HBBS, I am still not strong, but you can see my progression).
alright, i'll start a lil bit heavier, but im curious about warm up sets, i no longer have the pdf for gslp so hows a warmup look like?
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Old 05-14-2013, 08:51 PM   #28
Blair Robert Lowe
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Re: SL 5x5 Switch to SS Help!?

Why not look at a warmup for 5-3-1. BlackIronBeast calculator.
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