[ Post a Response | Powerlifting Supershow ]
Posted by jEREMY
on February 14, 2009, 5:51 pm
My version would be performed every third week. This is based on my sons powerlifting routine schedule. I'll also list a CF schedule at the end of this as well. Just something to play around with. Give me your thoughts and opinions.
BIG D completed the first two weeks training and yesterday did his first 5-BARS of DEATH WOD. He completed it in 12:46.
Here is his info.:
Darian Barnett Age=15, Body Weight=192
12-26-2008
5-BARS of DEATH Week 1
Complete 3 Rounds in Best Time Possible
Squat- reps=1 @ 90% 1rm 315 lb
Bench- reps=2 @ 85% 1rm 215 lb
Deadlift- reps=3 @ 80% 1rm 350 lb
Power Clean- reps=4 @ 75% 1rm 150 lb
Push Press- reps=5 @ 70% 1rm 175 lb
Best Time=12:46
Click here to view 5-BARS of DEATH WOD VIDEO W/F/S
Week#1:
Fri.: Squat-Accessory Exercises
Sat.: Bench-AE
Sun.: Deadlift-AE
Week #2:
Fri.: Deadlift-AE
Sat.: Bench-AE
Sun.: Squat-AE
Week#3:
Fri.: Light stretching and rest
Sat.: Multi-Event Lifting (see schedule below)
Sun.: Light cardio/stretching and rest
Week#4:
Repeat Cycle
Multi Event Lifting Schedule: 3 Rounds Best Time
12-26-2008 Time=12:46
1st 3 weeks:
Reps:1 Squat 90% 315 lb My sons #'s
Reps:2 Bench 85% 215 lb
Reps:3 Deadlift 80% 350 lb
Reps:4 Powerclean 75 % 150 lb
Reps:5 Push Press 70 % 175 lb
__________________________________________________ _________
2nd 3 weeks:
Reps:1 Push Press 90% 225 lb
Reps:2 Squat 85% 300 lb
Reps:3 Bench 80% 200 lb
Reps:4 Deadlift 75% 325 lb
Reps:5 Power Clean 70% 140 lb
__________________________________________________ _________
3rd 3 weeks:
Reps:1 Power Clean 90% 180 lb
Reps:2 Push Press 85% 210 lb
Reps:3 Squat 80% 280 lb
Reps:4 Bench 75% 185 lb
Reps:5 Deadlift 70% 305 lb
__________________________________________________ _________
4th 3 weeks:
Reps:1 Deadlift 90% 390 lb
Reps:2 Power Clean 85% 170 lb
Reps:3 Push Press 80% 200 lb
Reps:4 Squat 75% 260 lb
Reps:5 Bench 70% 175 lb
__________________________________________________ _________
5th 3 weeks:
Reps:1 Bench 90% 225 lb
Reps:2 Deadlift 85% 170 lb
Reps:3 Power Clean 80% 160 lb
Reps:4 Push Press 75% 185 lb
Reps:5 Squat 70% 245 lb
__________________________________________________ _________
Repeat Cycle: Add 5 lbs. to each lift
BIG D 5-Bars of DEATH Week 6:
(Complete 3 Rounds in best time possible)
Push Press 1 rep 225 lbs.,
Squat 2 reps 300 lbs.,
Bench Press 3 reps 200 lbs.,
Deadlift 4 reps 325 lbs.,
Power Cleans 5 reps 145 lbs.
BIG D finished in 8:08 min.
Click HERE for video. W/F/S
Our local TV station WINK TV came out to interview and video tape BIG D's 5-Bars of Death workout and ask him questions about recently being published in Sports Illustrated. Pretty cool stuff.
5-Bars of Death is paying off. BIG D 510 lb. Green Band Squat. W/F/S
BIG D 5-BARS of DEATH Week 9. 3 Rounds for Best Time Possible. Power Clean 1 rep 180 lbs., Push Press 2 reps 210 lbs., Squat 3 reps 280 lbs., Bench Press 4 reps 185 lbs., Deadlift 5 reps 305 lbs.
Completed in 4:58 min.
Click for Video W/F/S
Also try this link: http://www.youtube.com/watch?v=E-3cNgOT2zc W/F/S
He just keeps getting better every time!
BIG D 5-BARS OF DEATH
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