Have you tried or heard of centuries? 10 absolute max rep 1 time after warm up. 25 absolute max 1 time after a minute or so. After a minute or so, 100 reps of 25 to 40% of your 25 rep weight...without stopping if possible. You're target should be screaming by about 50 or 60 reps. If not, add a few pounds. Your workout reminded me of that 100 rep feel...really stiff for a day or so after I do them. Incredible pump right during and right after. The article I read about it in (MMI) recommended not doing them but maybe a few cycles every several months or if stuck in a plateau because they take a toll on your nervous system. That 100 rep section really gets the slow twitch into the game as far as lifting goes, tho.
No, I haven't tried those. Looks intense. I believe it. My nervous system is definitely screaming WTF??? about right now.
Klokov's 550lb front sq. Ridiculous. <iframe width="560" height="315" src="//www.youtube.com/embed/tDVNM9Yto7E" frameborder="0" allowfullscreen></iframe>
I started doing crossfit 4 years ago after destroying my knee in a motorcycle accident. The last two years it's morphed into mainly olympic lifting, though I still do a couple wods most weeks. I've actually got a great setup at home and basically run a full on gym. I coach and train with a group of 5-8 friends 4 or 5 days a week. I bought a lot of Rouge gear strarting out, but now usually buy the Pendlay stuff. We have 9 bars, a few hundred kilos of competition bumpers and 2000 lbs of pound plates. Squat racks, strongman yokes, atlas stones, just about everything you could want. Everyone I train squats a lot. It's the best thing you can do for overall strength and athleticism. We snatch or c&j or some variation almost every workout too. My athletic background is endurance sports. I competed in cycling and triathlons my whole adult life. I stated crossfit as a 170lb 6' tall 40 year old with a knee full of plates, screws and arthritis. I could do about 3 pullups and couldn't even overhead squat an empty bar because my shoulders were so tight. Since then I've gained 40lbs just by eating lots of steak and milk. I don't take any supplements except a bit of creatine and fish oil. My best lifts are 87kg snatch, 112 c&j, 380lb back squat, 455lb deadlift. I've done a few olympic and power lifting meets for fun. The last time I tested, I could still do 18 deadhang strict pull ups and ran a 6:03 mile. Right now I'm chasing the 100kg snatch and 400lb squat. My dr thinks I'll need a complete knee replacement in less than two years. But squatting heavy several times a week is what makes my knee feel the best so I'm going to keep doing it and hope to prove him wrong.
very inspirational lescor. reminds me of a powerlifter at my gym....who squats 550-600 after his hip replacement.
I have one in my gym. I've seen it fix a tight sacral joint in about a dozen reps. I think it's great for prehab/rehab work.
Thanks to this site. I think this is really a very useful post. All very useful to us newbies, thanks.