CrossFit East Bay WOD @ GWPC 100420
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WOD 100419
20RM Back Squat (6/12)
Deadlift 1-1-1-1-1
Find your true 1RM. Set five should be failure or near-failure, to the point where you are positive you could not lift more.
30 reps Deadlift in one minute at 50% of 1RM (Pass/Fail)
Post loads for all three segments to comments. Post Pass/Fail for DL 30RM in one minute.
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Any chance we got get some 1/4#, 1/2#, 1#, and 2# plates in the future?
I have ordered 1.25 pound plates, and we already have 1 pound plates (the metal collars, weigh, and are marked, 1 pound).
In addition I have requested fractional plates in the amount of .25, .5 and .75 pound.
Also, I suggest putting your equipment requests in the suggestion box, with your name and email on it: Lyn is very responsive to member requests. I'm sure she will discuss any request, even if it is to tell you why not.
Of course you should let me know as well.
20RM Back Squat @ 170#
Deadlift 1RM
315#-345#(PR)-375#(PR) ... PR'd by 45# over previous PR (330#)
30 Reps @ 190# in under a minute ... pass (by about 30 seconds)
20RM Back Squats: 160# (15# jump)
deadlift 1RM
335#
30 reps at 175#: pass
20RM Back Squat - 185#
315# - 345# - 355# (PR) - 365# (fail)
30 reps @ 180# - pass.......too easy
20RM back squat - 127lbs
deadlifts - 215, 225, 235, 255, 270lbs
30 reps at 135 - PASS
20x95lb Back Squat
DLs 155-165-175-180 (10 lb PR!)
30 reps at 95lb - Pass (took about 43s)
Back squat 140#x20
Will I really be able to do 20x max RM at the end of the 12 weeks? It will be really interesting to see. And if it works, does the same drill apply to all the lifts?
DLs 215-225-235(F)-230 (15# PR) =)
30 reps at 115# - pass
Why are the weights of the different lifts that people can do so disproportional to each other? Like why can I lift more with back squats than I can with deadlifts or front squats?
Jenn - will you really be able to do 20x - yes if you really push hard you probably will be able to, and the reason is the answer to the next part of your question:
No this will not work for any other lift: the thing that makes the back squat different is that you can rest for long periods with the weight on your back: while not easy it is possible, as it would not be with bench, press, deadlift, pull-up, arm curl, etc.
The disproportional nature of different peoples lifts is, at least partially a function of various limb lengths.
However a good goal for most people is as follows:
Deadlift - 2x bodyweight
Squat - 1.5x bodyweight
Bench Press - 1.25x bodyweight
Press - .75x bodyweight
back squat 20 at 70 lbs
dead lifts 135 155 175 195 205(PR)
30 reps at 100 lbs (pass)
20 RM back squat 190#
deadlift 315-335-345-365F
30 reps @ 175# pass