W: 5×5 Back squats

Posted on: Tuesday November 3, 2009


I woke up this morning with hips and legs claiming to have been assaulted the previous day. No wicked DOMS, no hobbling around like a grandpa, but that old feeling from volume-riding days. “You did something hard yesterday.” Good.

With squall and showers forecast for the afternoon, Fee, Claire and I threw some stuff together, hitched up “bike push” and cruised out to Williamstown. The trailer is fantastic – tows straight, weighs not-much and generally feels good. But in a breeze, with the weather shield open it also feels like towing a parachute, and with buzzed legs it’s almost a mild kind of cross between recovery and S.E. Good.

We had a play, a coffee, shared a gingerbread man, took a stroll past the boats and rolled home. Claire fell asleep on the way. What a sweet start to the day. Good.

Random rings

4 x 4 Ring pull-ups
1 x 5 Ring pull-ups
4 x  5 Ring K2E


8:30 PM


3 x 15 each of:

5 each of:
1H Swing @ 16 kg (each side)
KB snatch to windmill (es) @ 16 kg
Goblet squat @ 16 kg

Workout: Back squat 5×5

5 @ 60 kg (high bar)
5 @ 70 kg (high bar)
5 @ 75 kg (low bar)
5 @ 75 kg (high bar)
5 @ 77.5 kg (high bar)


Happy to feel like I’ve been working hard without feeling beat-up. I’m looking forward to the Kona. No expectations other than to have a bunch of fun and ride a lot of singletrack followed by a lot of beach-side recovery. My rough plan is to spend some time running with the MEBB program until I’ve addressed my strength issues such that the heavier CF WODs aren’t confined to the realms of imaginary possibility. CFE has been – is – great fun. Easy to fit in. Hard. Good. But I doubt those squat numbers are really going anywhere and it’s not like I’ve got a lot of racing planned. I’ll probably come back from the race with a fresh jonesing for dirt and renege on all off this. Who knows? Either way it’ll be a bunch of fun and progress – of one sort or another – will be made.

One possible insight as to why the back squats are lower than usual (and yeah, maybe I should interrogate other movements before drawing any conclusions). Here’s a review of recent training from October 16:

  • ——– Rest ——–
  • CFE: Intervals
  • CF – W: Deadlift
  • CF – WMG: Press, Push-up, Swing
  • ——– Rest ——–
  • CFE: Back squats, intervals
    CF – WM: Man-makers, double-unders, 500m row PR
  • CF – WG: Random stuff with Pete
  • CF – W: Front squats
  • CFE: Tempo, 30 min
  • CFE: Intervals via “Death by 10m”
  • CF – W: Deadlift & WG: Power clean, push-up
  • CFE: Intervals
    CF – G: Pullups/pushups & W: Jerks
  • ——– Rest ——–
  • CF – W: Back squats
  • CF – W: Luck 7s
  • CFE: Tempo
  • CFE: Long intervals
    CF – WM: Nasty Nancy
  • CF – W: Back squat


  • 3 eggs w bacon, almonds, 1 small orange, 1 small apple
  • 1 arm, 1 leg, 1 head: gingerbread man
  • Coffee
  • Ham, big tuna salad, handful of almonds
  • Chai tea
  • Handful of almonds
  • Big pork chop w veggies and olive oil, almonds
  • Fruit & nut cake (seriously, there’s not much in this other than nuts … and a bit of fruit)
  • Hot cocoa

There is no doubt in my mind that going strict with low carb paleo has made the above work-load possible.

Best. Way. Of. Eating. Evar.

2 Responses to "W: 5×5 Back squats"

If you eat about twice as much you should do even better ;)

Steve, great consistency with your training lately. I’m hoping to emulate that. By the way, I have put on a couple of kilos (lean muscle mass) since starting low carb paleo…who would have thought!

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November 2009

On the bike

CrossFit benchmarks

100 Burpees: 11:07 10:32
50 Burpees: 4:24
Angie: 30:47 (60 pull-ups only)
Annie: ---
Cindy: 13 rounds
Dianne: 39:07 (scaled)
Elizabeth: 24:47 (scaled)
Fight Gone Bad (3 rounds): 311
Filthy Fifty: 31:16
Fran: 10:31
Grace (35 kg): 4:25
Hangover Cure: 8 rounds
Helen: 11:10
Jeremy: 13:33
Kelly: 36:09
Linda (scaled): 1:17:04
Michael: 32:30
Murph: 54:17
Nancy: 17:30 (scaled to 35 kg)
Nate: 7 rounds (scaled)
Nicole: 3 rounds, 19 pullups

Row 1k: 3:26.3
Row 2k: 7:15.4
Row 500m: 1:35.7
Run 5k: 24:05 (Feb 17)

Weightlifting PBs

Bench Press: ---
Clean: 70kg
Jerk: 70kg
Press: 52.5kg
Snatch: 47.5kg+
Squat (back): 102.5kg
Squat (front): 85kg (x2)
Deadlift: 130kg
CrossFit Total: 623


3RM OHS: 55kg
3RM Front squat: 82.5kg (x5)
3RM Back squat: 90kg
3RM Deadlift: 130kg
5RM Press: 45kg
5RM Front squat: 82.5kg
5RM Back squat: 90kg
5RM Deadlift: 120
20RM Back squat: 65kg


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