2011-08-26 workout

Today was mostly good.

“Week 3” 5-3-1

  • 5/3/1 – Squat (working max: 220#)
    • 2x5x45 (warmup)
    • 1x5x90
    • 1x5x119
    • 1x3x135
    • 1x5x165 (work)
    • 1x3x190
    • 1x5x210
  • Asst. #1 – Squat
    • 5 x 10 x 75
  • Asst. #2 – Leg curls
    • 3 x 10 x 25
    • 2 x 10 x 30
  • Metcon – jump rope
    • 1 Tabata set – all single hop

As I said, today was mostly good.

The squats went well. I’ve been reading more about things to improve squat technique, like this article from EliteFTS about “Set Up to Squat Huge“. While I’m not squatting huge, it’s still good for me and technique. Tightening up my whole body, keeping elbows down instead of back (like Rippetoe advocates, tho I see why he advocates it), which then allows me to bring my hands closer in and really tighten up the upper back… tho my elbows still feel a little sore even now at home. It’s all good. No I didn’t set a PR today, but that I’m squatting close to my PR but with MUCH better form is good in my book.

Jump rope? Had to stop. As I started my second iteration some of my leg joints gave me some pain in the bad way, so I figured it was better to err on the side of caution and stop.

Since WordPress.com decided to suck and logged me out while in the middle of writing this post, instead rewriting my original post I’ll skip to the key point: the assistance weight.

I bumped my squat assistance up by 10# and you can see I bumped my leg curl weight in the middle of the run. Even then both weights felt like they were pretty light and not pushing me hard enough. Of course, Wendler said to start very light, but that very light felt right at the time. Interesting that as my work weights are getting heavier I’d expect my muscles to get more exhausted and thus that same weight would feel “heavier” but that’s not the case. Maybe I’m just adapting to the program and workload, maybe I’m getting stronger, maybe it’s all in my head. Maybe something else, maybe a combination. I can’t say for sure. Nevertheless, I’m going to take a less dogmatic approach to my assistance work. I have specific reasons for the assistance work and if the weight isn’t getting me there, up it… don’t just stick to the number because that’s what the workout is to be. If that means I pyramid up and down because I work hard and can’t settle on just one weight, then so be it. Ideally yes I’d like to have 5x10xX weight across, but if that doesn’t happen then it doesn’t… more important is to get the sets, reps, and the right workout.

I may not totally start on that next week… next week is the “deload” week so while I want to work myself, I can’t kill myself. Still, I can start to experiment with greater weight on the assistance work, but I just may be a little conservative about it.

2 thoughts on “2011-08-26 workout

  1. I read through a couple of your posts and found them a little confusing. Are you varying your workouts to include some strength metcons, pure strength days, pure cardio days, and skill days. I am a crossfit advocate and can’t say enough about it.

    If your interested check out my wifes site, she runs a gym in town for a couple of people. We try to post the workouts that we have people do.


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