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Old 12-27-2008, 09:12 AM   #1
Jeremy S Barnett
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BIG D's 5-BARS of DEATH

My version would be performed every third week. This is based on my sons powerlifting routine schedule. I'll also list a CF schedule at the end of this as well. Just something to play around with. Give me your thoughts and opinions.

BIG D completed the first two weeks training and yesterday did his first 5-BARS of DEATH WOD. He completed it in 12:46.

Here is his info.:
Darian Barnett Age=15, Body Weight=192
12-26-2008

5-BARS of DEATH Week 1
Complete 3 Rounds in Best Time Possible

Squat- reps=1 @ 90% 1rm 315 lb
Bench- reps=2 @ 85% 1rm 215 lb
Deadlift- reps=3 @ 80% 1rm 350 lb
Power Clean- reps=4 @ 75% 1rm 150 lb
Push Press- reps=5 @ 70% 1rm 175 lb

Best Time=12:46
Click here to view 5-BARS of DEATH WOD VIDEO W/F/S


Week#1:
Fri.: Squat-Accessory Exercises
Sat.: Bench-AE
Sun.: Deadlift-AE

Week #2:
Fri.: Deadlift-AE
Sat.: Bench-AE
Sun.: Squat-AE

Week#3:
Fri.: Light stretching and rest
Sat.: Multi-Event Lifting (see schedule below)
Sun.: Light cardio/stretching and rest

Week#4:
Repeat Cycle

Multi Event Lifting Schedule: 3 Rounds Best Time
12-26-2008 Time=12:46
1st 3 weeks:
Reps:1 Squat 90% 315 lb My sons #'s
Reps:2 Bench 85% 215 lb
Reps:3 Deadlift 80% 350 lb
Reps:4 Powerclean 75 % 150 lb
Reps:5 Push Press 70 % 175 lb
__________________________________________________ _________
2nd 3 weeks:
Reps:1 Push Press 90% 225 lb
Reps:2 Squat 85% 300 lb
Reps:3 Bench 80% 200 lb
Reps:4 Deadlift 75% 325 lb
Reps:5 Power Clean 70% 140 lb
__________________________________________________ _________
3rd 3 weeks:
Reps:1 Power Clean 90% 180 lb
Reps:2 Push Press 85% 210 lb
Reps:3 Squat 80% 280 lb
Reps:4 Bench 75% 185 lb
Reps:5 Deadlift 70% 305 lb
__________________________________________________ _________
4th 3 weeks:
Reps:1 Deadlift 90% 390 lb
Reps:2 Power Clean 85% 170 lb
Reps:3 Push Press 80% 200 lb
Reps:4 Squat 75% 260 lb
Reps:5 Bench 70% 175 lb
__________________________________________________ _________
5th 3 weeks:
Reps:1 Bench 90% 225 lb
Reps:2 Deadlift 85% 170 lb
Reps:3 Power Clean 80% 160 lb
Reps:4 Push Press 75% 185 lb
Reps:5 Squat 70% 245 lb
__________________________________________________ _________
Repeat Cycle: Add 5 lbs. to each lift

CrossFit Cycle Version:
3-Days Cf WOD's (ie. M, T, W)
1-Day Rest (ie. Th)
___________________________
3-Days CF WOD's (ie. F, Sa, Su)
1-Day Rest (ie. M)
___________________________
3-Days CF WOD's (ie. Tu, W, Th)
2-Days Rest (ie. F, Sa)
___________________________
1-Day Multi-Event Lifts (ie. Su)
3-Days Rest (ie. M, T, W)
___________________________
Repeat Cycle
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Old 12-27-2008, 11:20 AM   #2
Jared Ashley
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Re: BIG D's 5-BARS of DEATH

Darian is a bad-a** for sure. If he keeps it up he'll be unstoppable by the time he's in his mid-20's.
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Old 12-27-2008, 04:02 PM   #3
Richard Vanmeerbeek
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Re: BIG D's 5-BARS of DEATH

Cool stuff, you're son is a beast and and even bigger beast in the making !

Just to clarify after watching the video, you outlined push presses in the program, but I see him busting push jerks. Is it supposed to be push jerks in the program ?
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Old 12-27-2008, 04:44 PM   #4
Jeremy S Barnett
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Re: BIG D's 5-BARS of DEATH

Quote:
Originally Posted by Richard Vanmeerbeek View Post
Cool stuff, you're son is a beast and and even bigger beast in the making !

Just to clarify after watching the video, you outlined push presses in the program, but I see him busting push jerks. Is it supposed to be push jerks in the program ?
Thanks for the compliment to Darian. Yes it was supposed to be push press but he decided to do push jerks instead for the routine. He can move much faster and get a better time with the push jerk than with the push press. Feel free to change it if you use this routine yourself. He's just much faster and more explosive with the push jerk.

Just something for him to play around with in between competitions this year.
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Old 12-27-2008, 04:45 PM   #5
Jeremy S Barnett
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Re: BIG D's 5-BARS of DEATH

Quote:
Originally Posted by Jared Ashley View Post
Darian is a bad-a** for sure. If he keeps it up he'll be unstoppable by the time he's in his mid-20's.

That's what we're hoping for.
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Old 12-27-2008, 04:54 PM   #6
Carter Jee
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Re: BIG D's 5-BARS of DEATH

wow!!! that's pretty inspiring stuff......

definitely picked up some stuff for me to work on.... esp. the way he exploded through the last couple of reps in the first round of push jerks.... maybe that's what my trainer was talking about.....

i'm still amazed by how much intensity there is in a workout when you add in a time component...

keep it up!!! maybe we'll see big d competing in london 2012!!!!!!
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Old 12-27-2008, 05:02 PM   #7
Jeremy S Barnett
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Re: BIG D's 5-BARS of DEATH

Quote:
Originally Posted by Carter Jee View Post
wow!!! that's pretty inspiring stuff......

definitely picked up some stuff for me to work on.... esp. the way he exploded through the last couple of reps in the first round of push jerks.... maybe that's what my trainer was talking about.....

i'm still amazed by how much intensity there is in a workout when you add in a time component...

keep it up!!! maybe we'll see big d competing in london 2012!!!!!!
Thanks. We're working on it.
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Old 01-18-2009, 06:04 PM   #8
Jeremy S Barnett
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Re: BIG D's 5-BARS of DEATH

BIG D 5-Bars of DEATH Week 6:

(Complete 3 Rounds in best time possible)

Push Press 1 rep 225 lbs.,
Squat 2 reps 300 lbs.,
Bench Press 3 reps 200 lbs.,
Deadlift 4 reps 325 lbs.,
Power Cleans 5 reps 145 lbs.

BIG D finished in 8:08 min.

Click HERE for video. W/F/S

Our local TV station WINK TV came out to interview and video tape BIG D's 5-Bars of Death workout and ask him questions about recently being published in Sports Illustrated. Pretty cool stuff.

Last edited by Jeremy S Barnett : 01-18-2009 at 06:10 PM.
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Old 01-18-2009, 07:46 PM   #9
George Mounce
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Re: BIG D's 5-BARS of DEATH

Form is lacking in some parts, guess that's intensity?

Those push presses are bordering on push jerks (just saw this was previously commented on).

Great intensity though.

I'm wondering though....15 or not, this isn't that much for someone I'd think at 192 as its prescribed for a 1 RM %. I think he aught to be doing more.

Last edited by George Mounce : 01-18-2009 at 07:48 PM.
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Old 01-19-2009, 02:10 AM   #10
Jeremy S Barnett
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Re: BIG D's 5-BARS of DEATH

He just turned 15 last October '08. As you know in all CrossFit WOD's that are timed your form does go a little to make for better time. During normal training conditions that aren't timed his form is perfect.

As for the weight lifted. The percentage of 1rm is adjusted for each exercise as follows:

1 rep-Push Press=90%
2 reps-Squat=85%
3 reps-Bench Press=80%
4 reps-Deadlift=75%
5 reps-Power Clean=70%

This is why some of his lift numbers were lower than his actual 1RM lift. Refer back to my original post to see the entire 15 week training program layout. So far it's working.

Can't argue with 8-World Records, 8-National Records and 8-Fl. State Records.

His training works.

Try it out and let me know what you think.
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