5x5 Deadlift + Press Form Emphasis
5×5 Deadlift + Press Form Emphasis
Can’t think of a better way to spend my rainy Friday night than hitting up a vacant URI gym.
Now that the pre-season has started, I’ve shifted from the Perfect Rep to a modified Stronglifts 5×5 program for my strength WOD’s. My focus is still accelerating the weight with perfect form, just going for a few more reps/sets now.
Yesterday I used weights that were lighter than normal, but I’ll trade pride for performance (for the most part) any day. At 22 hours since my last meal and feeling clean, I hit this:
Warmup & Conditioning Prime
- CFWU x 1 round.
- Snatch-OH Squat: 95×5
- Clean-Front Squat: 95×5 to get the blood flowing.
- Press PAP/PTF Setup: Held 185 lbs for :20, slow negative (eccentric) @ 145 lbs for :10, then hit 145 lbs x 2 – a new PR! This setup really works!
Main WOD
A deadlift/press superset:
- 5 rounds of: Deadlift 235×5 + Press 105×5.
Note: I don’t think I’ll superset next time so I can really concentrate on form. I think it will be more effective at perfecting the movement than switching back and forth. Critique of form/technique is definitely welcome here…
1st Set Deadlift:
5th Set Deadlift:
Accessory Circuit (3 Rounds):
Never got more than 1 consecutive muscle-up before today, but I tweaked my form a little after reading up online.
Great workout. Not that this is a ground-breaking observation, but I always get my best WOD’s after eating clean and sleeping well. After slipping last week with a grand finale on Easter day, I’ve done a lot of IF and clean eating. Reaping the benefits now…
Post-Workout (PWO) Meal: Delicious slow-cooked rabbit in red wine, onions, and baby carrots with some sweet potatoes and a little dark chocolate.
