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Old 04-13-2011, 01:47 PM   #1
Simon Edmundson
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Wendler 531 and Some WODs = 1014lb CrossFit Total

Started going to Globo gyms at the end of 2008. Started 'weight lifting' but I was clueless. After 1 year I had made minimal strength gains and only lost 4/5lb. End 2009 started at my University gym. There are some platforms and an all round better setup. After being pointed towards T-nation, youtube and Elite FTS (Dave Tate and Jim Wendler), reading article after article and watching video after video my knowledge of lifting improved. My lifts all started to increase and I got to 190Kg deadlift, 120Kg squat and 120Kg benchpress by Feb 2010. Feb 2010 during a run, done after a deadlift session, i bent over to tie my shoe lace and herniated my lower back.

With the opening of CrossFit Clitheroe in the summer of 2010 I finally found CrossFit. At the time I couldn't deadlift or squat without causing a massive amount of pain in my lower back. The coaches made substitutions for some of the exercises in the WODs and introduced me to the Reverse Hyper Extension. I felt my back getting stronger and I became happier.

December 15th 2010 was the day I performed my first deadlift after 9.5months of resting and healing my back.

Today was the CrossFit Total day at CrossFit Clitheroe. First I got 145Kg Back Squat (PB), then 75Kg OHP (=PR) and finally 240Kg Deadlift (PR).

190kg deadlift ---> 150kg deadlift post hernia ---> 240kg deadlift with a belt after 4 months training.

Today I CrossFit Totaled 460Kg (1014lb) and Powerlifting Totaled 530Kg (1168lb) both PR's and I couldn't be happier.

CrossFit + Paleo + Great friends and coaches = Amazing!
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Old 04-13-2011, 06:53 PM   #2
Brett Dartt
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Re: Wendler 531 and Some WODs = 1014lb CrossFit Total

Quote:
Originally Posted by Simon Edmundson View Post
Started going to Globo gyms at the end of 2008. Started 'weight lifting' but I was clueless. After 1 year I had made minimal strength gains and only lost 4/5lb. End 2009 started at my University gym. There are some platforms and an all round better setup. After being pointed towards T-nation, youtube and Elite FTS (Dave Tate and Jim Wendler), reading article after article and watching video after video my knowledge of lifting improved. My lifts all started to increase and I got to 190Kg deadlift, 120Kg squat and 120Kg benchpress by Feb 2010. Feb 2010 during a run, done after a deadlift session, i bent over to tie my shoe lace and herniated my lower back.

With the opening of CrossFit Clitheroe in the summer of 2010 I finally found CrossFit. At the time I couldn't deadlift or squat without causing a massive amount of pain in my lower back. The coaches made substitutions for some of the exercises in the WODs and introduced me to the Reverse Hyper Extension. I felt my back getting stronger and I became happier.

December 15th 2010 was the day I performed my first deadlift after 9.5months of resting and healing my back.

Today was the CrossFit Total day at CrossFit Clitheroe. First I got 145Kg Back Squat (PB), then 75Kg OHP (=PR) and finally 240Kg Deadlift (PR).

190kg deadlift ---> 150kg deadlift post hernia ---> 240kg deadlift with a belt after 4 months training.

Today I CrossFit Totaled 460Kg (1014lb) and Powerlifting Totaled 530Kg (1168lb) both PR's and I couldn't be happier.

CrossFit + Paleo + Great friends and coaches = Amazing!
awesome job.

where does 5/3/1 fit into this?
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Old 04-14-2011, 04:19 AM   #3
Simon Edmundson
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Re: Wendler 531 and Some WODs = 1014lb CrossFit Total

After starting deadlifting again in December I cut my metcons to 1/2 a week and introduced 531 for squat, press, deadlift and bench press into my program. The aim was to build my strength back up before starting to kill the metcons again.

I'm coming to the end of my 5th cycle. I have done 531 with a deload week for the 4th week. I also retested my 1RM after each 3rd weeks workout. I totally understand that you should increase 2.5/5lb at a time on 531, 10lb max, but I felt that I was making great progress.

150Kg Deadlift
end of cycle 1 with 155Kg predicted I pulled 180kg
end of cycle 2 with 185kg predicted I pulled 200kg
end of cycle 3 with 205kg predicted I pulled 210kg
end of cycle 4 with 215kg predicted I pulled 220kg
Current cycle (230kg predicted because 220kg was easy) I did 531 pulling 197.5kg for 5 reps on the 1 or more lift and then followed that up with a pull of 240kg (529lb) and then instead of assistance work I did my crossfit total and lots of 70kg reverse hyper extension work.

Wendler 531 for 4 days a week and 1/2 days of metcons dependant on how I feel. Some of the 531 days I would do heavy crossfit workouts as my assistance work.

Deadlift - 150kg --> 240kg
Squat - 110kg --> 145kg
Press - 60kg --> 75kg
Bench - 120kg --> 145kg

I'm a firm believer in having a great strength base for crossfit WODs and if my strength progress slows to the 2.5/5lbs Wendler recommends, with an increase in metcon volume, I will still be happy
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Old 07-12-2011, 12:55 PM   #4
Ben Liniger
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Re: Wendler 531 and Some WODs = 1014lb CrossFit Total

Quote:
Originally Posted by Simon Edmundson View Post
Started going to Globo gyms at the end of 2008. Started 'weight lifting' but I was clueless. After 1 year I had made minimal strength gains and only lost 4/5lb. End 2009 started at my University gym. There are some platforms and an all round better setup. After being pointed towards T-nation, youtube and Elite FTS (Dave Tate and Jim Wendler), reading article after article and watching video after video my knowledge of lifting improved. My lifts all started to increase and I got to 190Kg deadlift, 120Kg squat and 120Kg benchpress by Feb 2010. Feb 2010 during a run, done after a deadlift session, i bent over to tie my shoe lace and herniated my lower back.

With the opening of CrossFit Clitheroe in the summer of 2010 I finally found CrossFit. At the time I couldn't deadlift or squat without causing a massive amount of pain in my lower back. The coaches made substitutions for some of the exercises in the WODs and introduced me to the Reverse Hyper Extension. I felt my back getting stronger and I became happier.

December 15th 2010 was the day I performed my first deadlift after 9.5months of resting and healing my back.

Today was the CrossFit Total day at CrossFit Clitheroe. First I got 145Kg Back Squat (PB), then 75Kg OHP (=PR) and finally 240Kg Deadlift (PR).

190kg deadlift ---> 150kg deadlift post hernia ---> 240kg deadlift with a belt after 4 months training.

Today I CrossFit Totaled 460Kg (1014lb) and Powerlifting Totaled 530Kg (1168lb) both PR's and I couldn't be happier.

CrossFit + Paleo + Great friends and coaches = Amazing!
Nice work, I found Wendler's 5/3/1 Sept 2009 and have ran several cycles of it. I just started incorporating CrossFit workouts and have terrible CNS drain and feel overtrained.

Get your strength first, then work on conditioning/Metcon....I like it!
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