2013-06-07 training log

300# is within reach!

Wendler 5/3/1 program, cycle 20, week 3

  • Work Set – Squat (working max: 305#)
    • 2x5x45 (warmup)
    • 1x5x125
    • 1x5x155
    • 1x3x185
    • 1x5x230 (work)
    • 1x3x265
    • 1x3x295 (PR)
  • Assistance – Pause Squat
    • 3 x 3 x 230
  • Assistance – Leg Extensions
    • 3 x 12 x 30
  • Assistance – Planks
    • 3 x (don’t remember) x BW
  • Foam Rolling

This cycle was a repeat of last because I did 2 reps with 295# and dumped the 3rd. I also think those squats were cut just short of depth.

Today? 3 reps. But I honestly don’t remember much. I broke an ammonia capsule (never tried that before)… the brain was suddenly in overdrive… and I cranked out 3. I am very sure #1 hit depth, #2 fairly sure, and #3 no idea at all… but I do remember that I got half-way up, started to get stuck, and let out a massive war cry to get it the rest of the way up. I was NOT going to fail on this. 🙂

I feel good about the results here. I do want to give the pause squats more time to see if they help out. I’m also starting to think, based upon what I see, that I need more quad work — thus trying out some leg extensions and eventually I’m sure that front squats are in my future.

Since I’m striving for prescribed reps in general well… I’m not sure if I should go up 5# or 10# next cycle. Part of me is feeling I should stay conservative and just go up 5#… always better to go lighter, take the longer road, than to get ego get involved, y’know?

We shall see how the rest of “week 3” pans out before I make any hard decisions.

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