You asked the same question about Deadlifts the other day. Short answer is: as much as you can while keeping good form. Longer answer, as put forth by bostonhud on your deadlift question:
the basic idea is to steadily increase the weight each round until the last round of 5 reps is near your max of one single lift. The numbers people have will be varied- it could be 260- 270- 285- 290- 300 or it could be 20- 20- 25- 30- 25, depending on how much experience one has with deadlifting. Its up to you- push yourself, but as somebody’s quote says, dont be so pigheaded that you cant work out tommorow.
This is a max workout, so be sure to rest in between rounds as well. Most people rest 3- 5 min.
It’s up to you. If you are unfamiliar with this rep scheme, check out FAQ link. I’ve learned tons of information there. This workout is set up for you to find your one-rep-max (1RM). If you know where your 1RM is, you can either try to set a new one or do seven sets a weight that is your 1RM or very close to it. Otherwise, start low and try to add weight as you move on to the next set. This WOD is untimed, and it is encouraged to take 3-5 min breaks between attempts since we are working with weights that are closer to our max effort. In any case, you will find your 1RM or, you will reach seven sets of one rep and feel like you can keep going, hence, you will learn that you should have started with a higher weight. Good luck in your efforts. Also, be advised that this type of lift is very different form the back squat, so do not load up heavy weight and attempt this lift with out a few light weight warm ups. I strongly encourage you to google search “Starting Strength” 2nd Ed. by Lon Kilgore and Mark Rippetoe. Great book used by the serious Crossfitters who want to gain strength the right way.
I cannot really do the heavy weight due to a back injury….is there anyway I can do something with lighter weight or body weight and work the legs in a similar fashion. My thoughts were lunges with some weight until exhaustion but any other suggestions would be appreciated.
Because I have never done this I would like to practice on form first before starting to put weights on it.
Is it possible to do this exercise with dumbbells , or do you advise against it ?
I cannot really do the heavy weight due to a back injury….is there anyway I can do something with lighter weight or body weight and work the legs in a similar fashion. My thoughts were lunges with some weight until exhaustion but any other suggestions would be appreciated.
M 23 6’5/205
You can still do FS here, just go light and alter the rep scheme to get a good practice and workout in. Perhaps a 5x5 with a burner set at the end?
Because I have never done this I would like to practice on form first before starting to put weights on it.
Is it possible to do this exercise with dumbbells , or do you advise against it ?
Shed your ego and go with an empty bar first. Practice the form with that (think: Elbows up) and when you are comfortable there, slowly add weight. Dumbbells are ok, but your form will be different and since this is a skill transfer exercise for clean, I recommend the full bar to get max benefits
My w/o partner and I missed two days, and had already had this one set up for a rest day here. So we rolled with it and it almost killed us. One note, it might be a lot easier to use a kitchen timer to time the sets. Form and time suffers when I have to keep looking at my watch.
Puppies:
Three rounds of:
Wall-ball, 14 pound ball, 8 ft target. (Reps) The biggest ball the gym had was an 11 pounder, need to make my own. Used a 10 ft target gauged from the basketball goal brace.
Sumo deadlift high-pull 25-45 pounds (Reps) 30 pounds
Box Jump 14” box (Reps) Two reebok plastic steps on top of each other. Added a degree of balance to the activity. :(
Push-press 25-45 pounds (Reps) 30 pounds
Row (Calories) Did the cable row with 40 pounds of weight. Will look at the FAQ to see if this is ok or if a diff sub should go with it next time
