7 hours of sleep and not drinking does wonders for your athletic ability..... My current bodyweight is 185#.

WORKOUT  6/15/2010

Strength:

5 rep max deadlift attempt

I hit 405#! I was stoked since my 1 rep max deadlift was only 405# about 8 weeks ago...

Conditioning:

10 to 1 ladder of power cleans @ 75% bodyweight and pull-ups

I gamed this workout. I broke the pull-ups up at the 5th rep. I got 9:24 @ 135#.

Haven't posted any videos in awhile. Got both of today's attempts on the FLIP:

Deadlift 5x5 061510 from crossfitoneworld on Vimeo.

CrossFit Football Workout 061510 from crossfitoneworld on Vimeo.

Comments

[Mike Page]

Hi Freddy,

Nice PR on the deads bro, that's some sick pound-for-pound strength. Quick question: What kind of warm-up sequence are you doing for the days where John calls for 5RM on deadlifts? I'm fine on the days where the ASWOD calls for 3x5 on Back Squat, Press, etc. because, although my first set of the 3 might be a little shaky, by the time I get to sets 2 and 3 I feel strong. With the deadlift, we don't get that "luxury" as it calls for only one work set usually. I've tried doing a couple of light sets and then going for broke, I've also tried doing a few progressively heavier sets of 5 similar to a 5,5,5,5,5 progression might normally go......so far, haven't found my groove. I'll keep at it but was curious as to what you're doing as your making great progress. By the way, I start training Jiu Jitsu again after the 4th of July, looking forward to seeing how these past few weeks of CFFB will translate after my recent layoff due to arm injury. Hope you are well man. Mike

[ken c]

update your blog dude!

[sean drey]

Mike, when John posts sets and reps on CFF, that's always work sets. Front squat: 5x3 reps is 5 sets of 3 reps at the same weight for front squat.

And Freddy, please update your blog whenever possible!