1. Strength
Dead Lift:
- 5 x 40%
- 5 x 50%
- 3 x 60%
- 3 x 70%
- 3 x 80%
- 3+ x 90%
20 min cap
Percentages are based on 90% of your 1 rep max. Sets 1 thru 3 are warm up sets. Sets 4 thru 6 are working sets. Set 6 is a max rep set. After completing your max reps, use the 1 rep max calculator to determine your 1 rep max.
2. Open WOD 11.3
AMRAP 5:
Squat Clean Thruster Rx(135, 95)
Scales:
1.(115,75)
2.(95,65)
3.(70,45)
4.(55,35)
Cash Out:
Tabata Situps
Wendler Deadlift Week 2
5 x 60#
5 x 70#
3 x 85#
3 x 100#
3 x 115#
8 x 130#
Last week went light because of my back so I think I could have done more. Worked off Kate’s weight. A little nerve-wracking but we rocked it out. NBD.
AMRAP 5
Squat Clean Thrusters 23 @ 45#
Tabata Situps: 9
Side note: Elizabeth you were so right about Trader Joe’s!! Rob and I looked at our total and we were all Oliver Twist (Foooood glorious FOOOOOOD!!!!)
Dead Lift: I didn’t take a pic of the board so going by the app and my memory
5 x 40%=75
5 x 50%=95
3 x 60%=115
3 x 70%=135
3 x 80%=155
3+ x 90%= 195 x 9 which give me an estimated 1RM at 253! Um, I doubt it, but it sounds good!
AMRAP 5
27 reps at 75lbs
Tabata SU=12 same score from last time. 13 just wasn’t happening today!
Wendler deadlift week 2: 115, 145, 175, 205, 235, 260(15). E1RM: 388 (big lie).
– I am sorry, Tan, that I wasn’t that happy when you encouraged me to pick up the barbell, I don’t like thrusters at all. My bad…
AMRAP 5: 15 rx. Did not like it
Tabata sit-ups: 13.
Ilya
No lie, You are stronger than you think. If you can do 260 at that rep range you can get to 388
Patience
G
Well, thank you
, but I am not sure. It is interesting how it works – it is the same for back squat and deadlilft, Wendler reports much higher estimated 1 rep than I actually can lift – 299 for the squat (real max 235), and 388 for the deadlift (real max 315). And it is not like I just started, I am on cycle 8, started in June. But it (Wendler) is very accurate on a shoulder press 
.
Once you pass 10 reps the 1 rep max calculator become less accurate. For every rep over 10 it could be off anywhere from 10 to 15 pounds.
Your 1 rep max may be at 320 to 325.
that seems right, thank you.
Wendler Deadlift Week2: 115, 145, 175, 205, 235, 260 (7). E1RM: 326 (which is pretty accurate). The negative during the reps was the hard part, not the lift itself.
AMRAP 5: 25 115#. I should have RX’ed this, but it felt very heavy during the warm-up.
Cash Out: Tabata Sit-ups: 12
Racing Tim kept my number high.
Wendler Deadlift Week 2
5 x 65#
5 x 80#
3 x 100#
3 x 115#
3 x 130
10 x 145#
AMRAP 5: 26 @ 65#
Tabata SU: 11
Wendler Week 1 5,5,5+ (1 week behind): Assumed a 435 max, calculation came out to 445 so that’s about right.
155,225,245(3),255,295,335(10)
AMRAP 5: 32 rx
started slow and rested too much in the beginning and then was scrambling in the last 2 minutes to get reps in. didn’t have a good rep scheme at all.
Tabata situps: 9
Wendler week 3
5@135
5@165
3@200
5@250
3@285
14@315
Previous calc 1rm 438.5
Today calc 1rm 460.5
Need to adjust my 1 rep max for next cycle.
AMRAP 5
Squat clean thrusters
27@135
Tabata a mats 12
Wendler DL Week 1
12 @ 270#
1RM = 377#
AMRAP 5
21 RX
Tabata Sit Ups = 12
Wendler DL week 2
80, 100, 120, 140, 160, 180 (12)
Squat clean thrusters 31 @ 65#
Tabata Ab mat sit-ups 12
Hey KB!! Cool that you tried TJ’s. I love it in there!!!!!!!!!!!!
Wendler D/L Week 1: 5×155, 5×195, 3×235, 5×275, 5×285, 5×295
AMRAP: 20@115#
Tabata: 13
Wendler DL week 2: 75,90,110,130,150,165
AMRAP 5: 30 @ 65#
Tabata: 12
Fun working Wendler with you, Deb. Remember when we were talking about that Blood, Bones and Butter book last week. The other one I was telling you about that is similar and a good read is Tender at the Bone. (http://www.amazon.com/Tender-Bone-Growing-Random-Readers/dp/0812981111/ref=sr_1_6?s=books&ie=UTF8&qid=1362414908&sr=1-6&keywords=blood+bones+and+butter )
Oh, and 1RM=214
Wendler Deadlift Week 2
5 x 60#
5 x 70#
3 x 85#
3 x 100#
3 x 115#
20 x 130# (est 1 rep max 216)
AMRAP 5 Thrusters: 36 at 55#
Tabata Sit Ups: 13
WEEK 2 DEAD LIFT
130,165,195,230,265, (295 fof 17)
5 min sq. clean thrusters 23@110
tabata abmat 11
Frozen & Mike C way to go on dead lifts & thrusters your killin meee
Wendler Press- Finished with 105 (7)
Wendler Deadlift- Finished with 260 (8) the reverse grip helped me so much, was able to work to the end without losing the grip.
Amrap 5- Squat Clean Thrusters
45 Reps at 95lbs I was psyched about how I did but probably could’ve gone heavier
Just a suggestion, don’t keep using over-under grip unless you’re one rep maxing. I know it’s easier but you’ll get stronger in the long-run using thumb hook grip, just lookin out!!
Ps great numbers on the deadlift and workout! That 45 is crazy!!!
I agree with Bucky. It will pay off later.
Thanks guys I gotta work on that thumb hook grip!
Wendler DL: Repeated week 1 because I slipped grip last week only on rep 7.
17 reps @170. E1RM is 265.5 Interesting
WOD: 27 reps @75lb
Tabata ab mat sit ups: 13
Personal Cash out – pull ups OTM. Completed 3 OTM for 5 minutes. Surprised myself with 3 in a row today. Progress finally!
Started to attempt a one rep max squat clean, got 225 and then attempted 235 and failed but when I came up something was weird with my left knee so I called it quits there. Unfortunately the rest of what I was supposed to do all had to do with squats so just did all upper body and core exercises
5RM bench: 205, 215(4) pr is 220
5×10 strict dips
5×8 dumbbell bench row @60lb
5×8 unbroken strict toes to bar
DL: Week 2
230, 265, 295 (9)
E1RM: 383.5
11.3
35 RX
Tabata sit up: 10
Grrrrrrrr. Nice job dude.
Haha thanks for giving me a number to chase man. Tough wod!
Wendler DL Week 1 Redo…because I’m a fool and just did whatever Julie did but with week 2′s weight
18 @ 160#. Est 1 RM 255#
AMRAP 5: 22 @ 85#
Cashout: 11
DL: 350 (15)
AMRAP 5: 26 RX
Cashout: 12
Awesome 7:30 class tonight
Deadlift. 335×7
Wod. 33 RX.
Situps 13
So awesome to wod with CC!!
Great 7:30 class
Deadlift: 305 (13)
AMRAP: 35 Rx (almost had you Purp)
Tabata: 14
Nice job with the deadlift, Kinger
Charlie, thanks for setting the pace on the thrusters (despite the hernia!)
good tabata number too
DL: 90, 115, 135, 160, 180, 205 (9) – est max 266
Wod: amrap 5 power snatches @ 85# – 28
Tabata sit-ups: 13
awesome wod last night! woke up sore as hell this morn, cant wait till tonight!