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ELmx479
04-03-2013, 10:03 PM
Hey guys, been awhile since I've posted on here since I don't spend much time online these days. I know some strong, experienced guys are on this site so I just wanted some opinions. Having a decent amount of knowledge I usually don't ask "program questions" but this Crossfit stuff is still new for me.

My training was getting pretty stale and my conditioning was horrible for what I look like so I've been doing some Crossfit workouts the last few months which has improved my conditioning and kept me interested. Now, my strength is average at best so I was searching around for something to follow that had some structure to it and came across Crossfit Strength Bias which has more strength work than just the regular wod's.

Here is a template of the programming..
Day 1- Back Squat 3x5 or 5x3, Metcon less than 15mins.
Day 2- Dead Lift 3x5 or 5x3, 15-12-9 or 12-9-6, Metcon less than 10mins.
Day 3- Rest
Day 4- Metcon 20mins or less.
Day 5- Front Squat 3x5 or 5x3, back squat 1x15-20, Metcon less than 10mins.
Day 6- Overhead Press 3x5 or 5x3, 12-9-6 or 15-12-9, Metcon 20mins or less.
Day 7- Rest

The 3x5 and 5x3 sets are ramping sets and the 15-12-9 style sets are with the same weight, 1 min between sets.

My first main concern/question is having the DL's the day after squats. I've always spaced these out 2-3 days apart just to get the posterior chain enough recovery. Any thoughts on this if anyone has done something similar?

I know I didn't list any metcons but does this just look like too much volume plain and simple?

I've been working out pretty consistent for about 6 years now.
Stats are..
5'11'' 190lbs approx 10% bf
Squat 275x5 (close stance, high bar)
Front Squat 155x5 (pretty new to these, slowly working up)
Bench 225x5
Dead Lift 335x5
5k run 23mins
Strict Pull Ups 15

ThomasG
04-04-2013, 12:47 AM
Should be interesting!

Paulo_Santos
04-04-2013, 05:45 PM
That is an old program. There are much better ones out there that combine strength with CrossFit. Westside + CrossFit is probably the best hybrid out there right now, but I'm biased.

ThomasG
04-04-2013, 07:05 PM
I thought this was a journal haha.

I agree with Paulos. The only downside with Crossfit westside is programming in the olympic lifting. It can be done but in my experience that's been the trouble with westside and crossfit.

Paulo_Santos
04-04-2013, 08:48 PM
I thought this was a journal haha.

I agree with Paulos. The only downside with Crossfit westside is programming in the olympic lifting. It can be done but in my experience that's been the trouble with westside and crossfit.

In my experience through trial and error, this is so far my favorite approach to dealing with it:

Day 1:
1. ME Upper: Find 1RM
2. Accessory Exercises.
3. MetCon.
4. Assistance Exercises.

Day 2:
1. Rest or:
2. Light Olympic Weightlifting Practice.
3. Skills Practice.

Day 3:
1. ME Lower: Find 1RM
2. Accessory Exercises.
3. MetCon.
4. Assistance Exercises.

Day 4:
1. Light Olympic Weightlifting Practice.
2. Skills Practice.
3. Core Workout.
4. Assistance.
5. Conditioning.

Day 5:
1. DE Upper: Paused Speed Bench
2. Accessory Exercises.
3. MetCon.
4. Assistance Exercises.

Day 6:
1. Rest or:
2. Light Olympic Weightlifting Practice.
3. Skills Practice.

Day 7:
1. DE Lower: Paused Speed Squats
2. Accessory Exercises.
3. MetCon.
4. Assistance Exercises.

Day 8:
1. Light Olympic Weightlifting Practice.
2. Skills Practice.
3. Core Workout.
4. Assistance.
5. Conditioning.

chris mason
04-04-2013, 09:26 PM
If strength is your #1 goal, but you still want to have a reasonable amount of conditioning I recommend a full Westside template with 2 WODs per week added in preferably on off days.

ELmx479
04-05-2013, 07:49 PM
Thanks for the info guys. I'm doing some reading on the westside template. I've always seen it around the net years ago but never looked into it. I see some people are doing 5/3/1 mixed with Crossfit metcons. I wouldn't say my #1 goal and only focus is strength because I really like doing the metcons while pushing to improve my conditioning and learning to function with my heart rate up. On the other hand I don't want to be a 150lb stick that don't even look like I lift and have my numbers decrease.

I know most people want the physique of a body builder, speed of a sprinter, strength of a power lifter, and the conditioning of elite Crossfitters but unfortunately that's not possible for average people. I'm just trying to find a nice balance of training without running myself into the ground.

RFabsik
04-05-2013, 08:51 PM
Keep in mind that the traditional Westside Template has a lot of room for flexibility. A lot of guys on the CF board have found some sucess with a basic Westside Template combined with 2-3 metcons a week. Paulo runs a program at his box that follows that template. Golden Empire Training is another good site to check out to get a feel of how to blend CF with Westside. Chris Mason has also written some articles on blending the two.

ELmx479
04-06-2013, 06:11 AM
Keep in mind that the traditional Westside Template has a lot of room for flexibility. A lot of guys on the CF board have found some sucess with a basic Westside Template combined with 2-3 metcons a week. Paulo runs a program at his box that follows that template. Golden Empire Training is another good site to check out to get a feel of how to blend CF with Westside. Chris Mason has also written some articles on blending the two.

While it looks complex, the template does look flexible. I see they have a lot of Westside based articles on the Crossfit Journal so I'm going to check them out.

One quick question before I get into it more. When it says ME, does that only mean working to a 1RM because I prefer to work in the 3-5 range?

Paulo_Santos
04-06-2013, 06:22 AM
While it looks complex, the template does look flexible. I see they have a lot of Westside based articles on the Crossfit Journal so I'm going to check them out.

One quick question before I get into it more. When it says ME, does that only mean working to a 1RM because I prefer to work in the 3-5 range?

You can do ME in the 3-5 rep range if you want. I dumbed mine down and only rotate 3 exercises on ME Upper day (bench press, incline bench press, and press), and 3 exercises on ME Lower days (back squat, front squat, Deadlifts).

I also do a Metcon on all 4 days and my strength continues to go up. The key to it is proper selection of exercises for the Metcon. If you want an idea, check out my sig. Today we are doing:

WEEK 1: Day: 1

ME Upper Body:
Bench Press: Find 1RM

Accessory:
Triceps Exercise: Work up to a Heavy 3-5 (#)
Back Exercise: Work up to a Heavy 3-5 (#)

Choose one of the Following Options:

Assistance:
Chest/Shoulders Exercise: 2-3×5-20 (#)
Lats/Rear Delts Exercise: 2-3×5-20 (#)
Triceps Exercise: 2-3×5-20 (#)

or:

MetCon:
“Barbell Complex”

6 Barbell Rows
6 Hang Power Cleans
6 Front Squats
6 Push Press
6 Burpees
Rest 2 minutes

Start with 65# and add 10# to the bar until you can’t complete the round without putting the bar down. The hands do not leave the bar and you cannot rest in your deadlift set position.

Post load for all rounds completed:

Assistance:
Chest/Shoulders Exercise: 2-3×5-20 (#)
Triceps Exercise: 2-3×5-20 (#)

RFabsik
04-06-2013, 08:52 AM
While it looks complex, the template does look flexible. I see they have a lot of Westside based articles on the Crossfit Journal so I'm going to check them out.

One quick question before I get into it more. When it says ME, does that only mean working to a 1RM because I prefer to work in the 3-5 range?

The idea of 1RM's is to get used to and proficient in moving heavy weights. Most of the time you do a 1RM unless you are working good mornings, then do a triple or a 5. If you are feeling burnt out, you can always do 5's once in a while.

Just be careful not to overtweak a program if you really want to know if a program works for you.

ELmx479
09-09-2013, 04:40 PM
Thanks for the reply. Haven't been on the computer in a few months to reply. I may give the ME/DE idea a try here soon since I will have access to more equipment soon. I'm still undecided on the 1RM idea that often. Lately I've been rotating OH Press, DL, OH Squat, Bench Press, and Back Squat in the 3x5/5x3 range generally with an assistance movement after it and/or a metcon. I usually take a full day off between works also.

I did try the Crossfit Total about 2 months ago. With a belt I ended up at 900 (Squat 330, Press 145, DL 425). I might have gotten a few more lbs. but didn't want to get greedy.

vdizenzo
09-09-2013, 06:35 PM
If strength is your #1 goal, but you still want to have a reasonable amount of conditioning I recommend a full Westside template with 2 WODs per week added in preferably on off days.

I like this idea.