2012-12-17 training log

Little welcome surprises!

Wendler 5/3/1 program, cycle 16, week 1

  • Work Set – Squat (working max: 285#)
    • 2x5x45 (warmup)
    • 1x5x115
    • 1x5x145
    • 1x3x175
    • 1x5x190 (work)
    • 1x5x215
    • 1x7x245 (rep PR of sorts)
  • Asst. #1 – Squat
    • 1 x 225 x 5
    • 1 x 185 x 10
    • 1 x 185 x 5
    • 1 x 135 x 10
    • 1 x 135 x 6
  • Asst. #2 – Sled Drags!
    • 2 trips @ 75 yards and 25#
    • 4 trips @ 75 yards and 50#
    • about 30 seconds rest between trips

I am trying to NOT set any expectations before I lift. So that’s things like knowing my top-end work weight is X and NOT looking back through logs to see how many reps I need to hit or what I need to do in order to do better than I did before. Just know here’s the weight, go in, do what you can, strive to kick ass, and it’ll be what it’ll be. It’s really a better way to be, here in the moment instead of other places.

So that said, hitting 7 reps with 245 is a rep PR of sorts. Never did 7 reps with that weight, and some rough calculations to compare 1RM’s shows that as an improvement. Heck, last cycle’s week 1 was 240 for 6 reps, so 1 more rep and 5# more? That works.

But the cool part of the workout? Someone brought in a sled and left it there for others to use. Awesome! So I skiped the pulldown abs and pullthroughs, figuring the sled would be enough. The back parking lot is about 75 yards long, so I started with 25# on the sled, pulled it down, rest 30 seconds, pull it back, rest 30 seconds. 25# was too light, so another guy was nice enough to bring out another quarter for me and 50# was enough to start with. Did another 4 trips down and back, and that felt good. Oh, I should say I just strapped the sled harness around my waist, walk working to pull with my hams and glutes. I certainly felt it and it was a nice way to finish things off. Heart rate was working well too after the assistance squats and this. I need to look up some specifics on how I want to work sled drags in here (e.g. do it every workout? just on certain days?) but yes… with this sled available at the gym and thus not disturbing to anyone (unlike going up and down my neighborhood street) I’m so there and will pull for for a while. Awesome!

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