Sunday, 01.20.13: Daily WOD

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Rest Day

"CFFB - These were taken at the Northern Cape, the northern most point in Europe (Norway) during my last little vacation (I went to Macchu Piccu in July, and was fortunate enough to have you post me doing a pistol at the top of the mountain!!!).  Minus 15 degree weather, 80 mph wind out on the point.....still didn't stop my buddy any me from busting out some HSPUs and Pistols! Next stop the Ghengas Khan trail in Mongolia, or Kenya for some safari action. Thanks again for everything Johnnie, your program has certainly helped me grown as a person and push me to new heights!!!" - Kelly Campion

15 Comments:

1. That's a cool pic!
Comment by Steven Platek — January 19, 2013 at 5:13pm
2. Hey all, question for the group. I've recently found my 1RM in several lifts by doing the 12 days of LBEB. My question is, what percentage of my 1RM should I be using to complete the SWODs and DWODs? I've looked at prilepin's chart and I think in the range of 75 to 85% would be right, but I would like yalls input. Thanks in advance.
Comment by RAM — January 19, 2013 at 5:16pm
3. @RAM - Prilepin's chart was derived from observing the capacity of elite Russian weightlifters, not us average folk. So unless you fall into that category, Prilepin's chart isn't too useful (most people don't fit within it).

My advice would be to go as heavy as possible for the SWOD (unless it prescribes a certain weight/percentage). And for the DWOD - they usually prescribe a weight or percentage.
Comment by Nick S — January 19, 2013 at 7:03pm
4. @RAM - I might add that when I say 'as heavy as possible', that means as heavy as you can go on that particular day. And this also assumes you're following the collegiate program. Don't try PR every day, but it should never be easy. Easy won't make you strong.
Comment by Nick S — January 19, 2013 at 7:06pm
5. @Nick S- yes Prilepin's chart was designed around elite lifters but John uses this chart in his programming. Chances are that if you're lifting the percentages he's telling you to do in the DWOD/SWOD's then you're moving weight according to Prilepin's chart. Average folk can benefit from it as well.

Comment by Denny K — January 20, 2013 at 6:23am
6. Hey guys real quick:

What weight or percentage should I start my amateur/LP at?

Thanks
Comment by Brian — January 20, 2013 at 7:31am
7. @ Brian. This is ripped (no pun intended) from Rippetoe's Starting Strength Wiki. I don't know if this is what Johnny subscribes to, but I have a lot of faith in Rip's teaching.
The First Workout
During the very first workout a general warm-up performed walking on a treadmill is all that is necessary. The first set of squats begins at 45 lbs (an empty barbell) and a set of five is performed. If this is completed easily with the trainee's best form, ten pounds are added to the bar for the next set. If bar speed does not slow and form does not break down, ten more pounds are added to the bar and another set is performed. This process continues until either form begins to falter or the bar speed slows more than the preceding sets, whichever comes first. This is the trainee's starting weight. Once this occurs the trainee rests and performs two more sets at this weight, for a total of three sets of five reps (3x5) at the starting weight. For the squat, a typical starting weight is in the neighborhood of 85 lbs.

The bench press is the next lift to be performed and the process of adding weight until form breaks down or bar speed slows is repeated. Again, once this weight has been found two additional sets are performed for three sets at the starting weight.

Starting weight for the deadlift is similar but because it is done for one set, once the starting weight is determined no further deadlift sets are performed. Also, the deadlift must start from a standardized height. If bumper plates are not available to the trainee and a deadlift of 135 lbs is too heavy, other plates may be stacked under the bar to elevate it to the proper height. After the deadlift weight is established the first workout is done and the trainee takes the next day for rest and recovery.

The Second Workout
The second workout marks the first step of linear progression. A general warm-up is done and then the trainee will warm up independently for the squat. After the warm-up the work sets are then done. Because the squat weight was established during the previous workout, 10 lbs are added to the previous day's working weight, so a trainee who squatted 85 lbs is now squatting 95 lbs.


Personally they way I describe it to people is that if you know how much weight you can legitimately and positively move for the prescribed worksets already then you should consider starting at a weight that will have you hitting your current ability in the 3rd or 4th week. Do NOT start at your current ability/limit. Start under and work up.
Comment by Fat Old Man — January 20, 2013 at 7:43am
8. @Brian, read this: http://talktomejohnnie.com/lifting-weights/pagan

@RAM, read this:
http://talktomejohnnie.com/lifting-weights/ft-vs-st
Comment by Ben R — January 20, 2013 at 7:45am
9. Brian, the simple answer is that it doesnt matter. If you follow the LP as written, you will add 250 pounds to your squat in 6 months. So even if you start at 10 pounds, the LP will catch up to you before you know it.
Comment by CW — January 20, 2013 at 8:32am
10. Glad we are continuing the LP questions. I was discussing this with one of my box coaches yesterday. It relates to the Pagan article. In the article it refers to time spent under the bar. I was telling him I started the LP, mainly do to low strength numbers. He implied that even though your numbers are low to your goals that I have spent considerably time under the bar participating in regular classes for the last 4 years with some form of squat twice a week. What do you guys think about that ??? Thanks fellas
Comment by Chris — January 20, 2013 at 11:33am
11. @Chris
I think the key is "disciplined" time under the bar. Until last summer I had accumulated 20 years of fuckin around with weight training. With about 6 months of disciplined time on LP, I increased my 3x5 squat from a pathetic body weight 155# to 275#...as a 37 year old...with 2 small kids and all of the craziness to boot. If you did squat/dl/press/bench every week consistently, increasing the weight each time then yeah, you probably did a lp, otherwise, I bet you have an opportunity.
Comment by Ben R — January 20, 2013 at 12:03pm
12. This LP discussion is getting a little ridiculous, and this is not intended to be a dick-head rant. As the generous progenitor of this website has stated: Keep it simple.

If you don't know whether to do the Amateur program or not, DO THE AMATEUR program. What will you lose? Nothing. You will simply tap out your recovery faster, indicating it is time to jump to Collegiate. If you have ANY doubt as to where you should start, do the AMATEUR program. It is not easier. It is much more difficult and is much tougher to stick with when the weight gets heavy. Your gains on a LP will be consistent (heavier every time you lift!) and will increase faster than anything else.

In Practical Programming for Strength Training, Rip even recommends a short stint an a LP for experienced lifters coming back to training after a significant break in training, which is exactly what I'm doing now.

IF YOU DON'T KNOW, GO AMATEUR.

Comment by Uncle Rico 205/6'/34/M — January 20, 2013 at 12:08pm
13. Coached today and got roped into Team Filthy Fifty with the last class to make teams even. Pretty much the exact opposite of everything we do here, but good to know I can still hang on the long and light stuff.
Comment by dredlocked — January 20, 2013 at 1:07pm
14. Cool pic!!! Stoked for the week. Rest days are Never any Fun!!!
Comment by Bert — January 20, 2013 at 5:07pm
15. Painted the entire basement for time!!! Two all-nighters. No fun!!!
Comment by Ella — January 21, 2013 at 12:52am

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