I think I like Joker Sets.
Wendler 5/3/1 program, cycle 22, week 3
- Work Set – Press (working max: 150#)
- 2x5x45 (warmup)
- 1x5x115 (work)
- 1x1x155 (Joker)
- 165 – miss
- 1x135x6 (down set)
- Assistance – Face Pulls
- 35#, 10 reps, done after every pressing set
- Assistance – Hang Cleans
- 5 x 3 x 95/95/95/95/65
I decided today would also be a Joker Set day. Why not?
One weird thing was on my PR set (145) I wrapped my wrists. Again, feeling a little pressure pain on my wrists, so a little extra support isn’t bad. But this was very strange feeling. I never wrap my wrists when pressing, and the angles were all different. It set up and rested and moved in a very different plane. Threw me off. I wasn’t expecting it, and then all my brain wanted to do was focus on how it was different and analyze it all… instead of just moving the weight. So I racked it at 5 and moved on.
155. Fine. 165 just didn’t happen. I tried, racked it. Tried again. No go.
I did learn something tho. I really really need to work on being full-body tight when I Press. I often don’t get that until after the first rep, and what good is that? I’m thinking the Joker Sets are going to teach me a lot, because heavier weights towards your max are going to demand everything being just right.
On the cleans… I dunno. I put 95 on the bar, pulled from the floor, felt like an uncoordinated doofus. Changed to just do hang cleans until I got the idea. Then dropped the weight at the end and didn’t feel so uncoordinated. I’m not getting under the bar, the snapping of my arms hurts my elbows. I know it’s just my technique having no clue right now. I’m debating sticking with it or not. I’m not sure they will accomplish what I’m wanting… that I might do better just doing pure dynamic work. I don’t know. Mulling things over. I have nothing against cleans and do think I should give them a fair shot before I write them off. But I know what my goals are and just have to see what will get me where I want to be.