2013-07-31 training log

Better, I think.

Wendler 5/3/1 program, cycle 22, week 2

  • Work Set – Squat (working max: 290#)
    • 2x5x45 (warmup)
    • 1x5x115
    • 1x5x145
    • 1x3x175
    • 1x3x205 (work)
    • 1x3x235
    • 1x3x265
  • Assistance – Pause Squat
    • 3 x 5 x 205
  • Assistance – Crunches
    • 1 x 20 x BW
  • Farmer’s Walks
    • 4 100 yard trips, 45# plate in each hand, 10 breath rest between trips

I’m a little disappointed that I only got 3 reps @ 265 today. I was hoping for at least 4 and preferably 5, but I got what I got. I think I know why.

First, I’ve been working so hard on keeping my back up and pressing with my legs. Both on squat and deadlift. I can really feel it, and I can tell that my legs are working much more, and there’s less “levering it up” with my back and hip-hinge. So this is good. I also videoed myself today and see that I’m going below parallel, which is also good. But then, it of course isn’t helping me move a lot of weight because I’m directly addressing my weak points. 🙂 So it all stands to reason. I think I could have gotten 4 but when I hit the hole on 3 I realized I had lost all upper-back tightness — I was so focused on keeping up and pressing with my legs, I just lost my upper back… got some slight levering on the way up, and figured to just rack it because the first sign of that sort of thing is my cue to stop because form is degrading. Well, I probably could have stood up, retightened, and hit a 4th, but didn’t really realize all that until I was out from the bar. Oh well.

Anyways tho, if ultimately I’m overcoming weak points, I’ll take it. I’d rather have 3 good reps than 5 sloppy.

And pause squats… damn. Those are killer. I like them because they really force me to be strict and good with my form. You can’t let momentum throw you into something sloppy or break your form. And shit, they are hard.

It was a good session. I really am hoping I am overcoming my weak points here. We shall see next squat session, I reckon. 🙂

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