Thursday, April 16, 2009 by Daniel

Strength Cycle, week 7 part 1

Back Squat x 5: 135 - 155 - 180(pr)
Back Squat x 21: 135(ow)
Bench Press x 5: 115 - 135 - 155(pr)
Bench Press x 21: 115

Ugh. The squats went OK, up until the big set. That hurt a lot. The bench felt really heavy, both the fives and the big set. I'm beginning to think that doing this at half weight last week may have been a bad idea - hopefully next week will feel back to normal.

Next week: 185/140, 160/120

Wow. Those numbers look big. Next week the failing might start.


Maximus Lewin said...

How did you come up with the weight scheme? It seems like only one super hard work set. If this stops working I have some suggestions (accumulating volume works just as well if not better than going to failure).

Maximus Lewin said...

Oh and 21 BS @ 135, fucking epic!

Daniel said...

The scheme is a hybrid of CFSB (CrossFit Strength Bias) and the Basic 5x5, designed to integrate with a regular affiliate schedule so we don't have to vanish from CFEB completely for 10 weeks.

The theory goes like this: work ascending sets (3x5 or 5x3) to a PR every week. It doesn't really matter what scheme you use, as long as you get the PR to stimulate the CNS response. Then you do a single very big set (21 consecutive) at a lighter weight, but still as heavy as you can manage. Hopefully this will translate strength gains into the sort of volume we typically see in a CF workout.

I don't know if or how well it will work. It's an experiment. 5.5 weeks to go and we can measure progress.

Jay Ashman said...

I am real curious to see how this works out. I come from a strongman and powerlifting background and I have my own opinions on power cycles, but I know the CFSB works out for a lot of people, and I am anxious to see your end results.

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