How to perform a 5×5 of back squat
October 20th, 2009
Typical warm up should be performed with just the bar. Then perform 1-3 sets at a heavier weight to prepare your body for a heavy load (known as the work sets). This load should not take away from your work sets, however it should be heavy enough for you to feel the weight.
Example of how to do a 5×5 set:
WEIGHT / REPS / SETS
45# / 5 / 2
95# / 5 / 1
135# / 3 / 1
185# / 5 / 5
- The goal is always to increase the weight of your work sets over time, week to week.
- Not remembering your weights from the last time is NOT an excuse. Record them in your logs.(The ‘pyramid scheme’ of building up to a heavy weight, rarely allows you to increase your ‘end’ amount on the bar (over time), as when you finally approach the weights you should be using, you are severely fatigued and you only get in 5 reps at that ideal weight. However, it can aid the newbie lifter in finding a good point to begin, this all assuming their form stays solid.)
-Many of you speed and sprint through these strength sessions because you are obsessed with the met-con WOD, or you still have that ‘high repetition, light weights’ mentality stuck in your head that some ‘expert’ instructed you to do. “These so-called experts are the reason you see so many women doing sets of 10 with a weight they could do 20 or 30 times. They are being told by the experts that this is what it takes to “tone” the muscles. Instead, they are only wasting their time doing an exercise with a weight that is making no contribution to the fitness levels or the development of the muscle.” These strength periods are where real strength is gained and muscle adaption takes place.
Read up: Muscle Hypertrophy and Top 10 Reasons Heavy Weights Don’t Bulk Up the Female Athlete
STRENGTH WOD
5×5 Back Squats
WOD
Pullups 1-5-10-15-20-25
Pushups 25-20-15-10-5-1
For Time
| Nancy | 13:02 mod | Susie | 12:22 RX’d | |
| Mike B. | 13:00 mod | Brandon | 12:08 RX’d | |
| Will | 16:27 | David C. | 12:02 RX’d | |
| Amanda | 11:56 | Ashley P. | 11:19 RX’d | |
| Larry | 11:54 | Elisabeth | 11:17 RX’d | |
| Chris | 11:50 | Michele | 11:02 RX’d | |
| Amber | 11:17 | Melanie | 10:38 RX’d | |
| Alissa | 11:06 | Chad | 9:53 RX’d | |
| Steph P. | 10:41 | Jesse | 9:41 RX’d | |
| Mary B. | 9:46 | Jeremy | 9:34 RX’d | |
| Trupti | 9:42 | David T. | 9:33 RX’d WV | |
| Lori | 9:31 | Jarrod | 8:46 RX’d | |
| Elisha | 8:46 | Steven | 7:35 RX’d | |
| Mindy | 8:10 | Charles | 7:32 RX’d | |
| Cammy | 6:56 | Greg K. | 6:57 RX’d | |
| Sara | 14:51 RX’d | Joe S. | 6:33 RX’d | |
| Melvin | 12:52 RX’d | Yogi | 6:11 RX’d |
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Women lifting heavy weights and some football fun
October 20th, 2009
Top 10 Reasons Heavy Weights Don’t Bulk Up the Female Athlete
- “As Todd Hamer, a strength and conditioning coach at George Mason University said, ‘Squats don’t bulk you up. It’s the ten beers a night that bulk you up.’ This cannot be emphasized enough.”
- “If you’re a female athlete and training with heavy weights (or not), you NEED to watch what you eat. Let’s be real—the main concern that female athletes have when coming to their coach about gaining weight is not their performance but aesthetics…”
- “Contrary to the ineffective light weights currently being used, heavy weights offer many benefits for women including improved body composition, stronger muscles, decreased injury rate, and stronger bones (which helps prevent osteoporosis). Let’s try lifting some heavy weights and controlling our diet and watch this logical, science-based solution make the difference we’ve been looking for.”
People kept asking me about my amazing football skills from this past weekend, this is the closest comparisons that I could find 
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