2012-06-25 workout – Wendler 5/3/1 program, cycle 11, Squat/Bench 2
What matters more? progress on paper, or progress under the bar?
- 3 reps – Squat (working max: 270#)
- 2x5x45 (warmup)
- 1x3x190 (work)
- Asst. #1 – Chin-ups (supersetted with Squats)
- 6 x 5/4/4/4/3.5/3 x BW
- 3 reps – Bench Press (working max: 220#)
- 2x5x45 (warmup)
- Asst. #2 – Back Raises (hands behind head)
- 3 x 15/15/12 x BW
- Asst. #3 – DB Bench Press
- 3 x 10 x 110
- Asst. #4 – Face Pulls
- 3 x 12 x 80
I’m really working on my squat technique. Reading things from Andy Bolton and Dave Tate. Big cue? Driving my head back into the bar. Makes a huge difference in technique, tho certainly my weight/reps are going down because I’m not just muscling the weight up by any means necessary. So I only got 5 reps today. But they were solid fucking reps and I’m happy with that.
Bench was solid too. Cue here? Tight. I opted to change my foot positioning because that sort of extreme curl a lot of powerlifters use just does not work for me. They have the feet pulled so far back their heels are touching the back of their head, and then you’re to drive the heels into the platform. I just can’t do that. If I’m driving my heels, I need to be able to drive my heels and having my heels off the ground is not conducive to that, for me. So I dinked around a bit and got some better foot position and hip drive. I really liked that I got 8 reps with 200 whereas just last week it was 8 reps with 190 and I struggled to get that out. These 8 felt solid and I only stopped because I matched the rep count and wanted to leave a couple in the tank.
Assistance work got cranked up a bit. Moved my weights up and they feel about where they should be. Still doing all assistance work as a “circuit” with about 90 seconds of rest before I do it again. It’s working nicely for me and I’ll keep this up.
It wasn’t all roses tho. On my squats I am forgetting arm drive. I have positioned my arms closer in, which helps when I actually do drive, but I forget to drive out of the hole, remembering half-way up. I just have too many things to remember to do, it’s not “natural” for me yet. But I can deal with this for now. Driving my head back into the bar is a more important cue and technique point for me to focus on right now.
So my progress on paper doesn’t look as good, if you just look at my numbers, my weights, my reps. But under the bar? The progress is undeniable.