Tight waist! (rhymes with Ronnie Coleman saying “light weight!”) 🙂
Wendler 5/3/1 program, cycle 24, week 2
- Work Set – Squat (working max: 300#)
- 45 x 5 x 2 sets (warmup)
- 120 x 5
- 150 x 5
- 180 x 3
- 215 x 3 (work)
- 245 x 3
- 275 x 4
- Assistance – Front Squat
- 135 x 5 x 3 sets
- 95 x 6
- Assistance – Crunches (superset with Farmer’s walk)
- BW x 10 x 3 sets
- Farmer’s Walk
- 60# per hand
- 3, 50 yard trips
- 10 breath rest between trips
- Foam Rolling
Today was awesome.
I’ve been so focused on having a tight upper back, pulling my chin/neck back into the bar (thus working to keep the back/torso upright), and pressing with the legs (instead of bending at the hips then levering the weight up with my back) that I lost one key thing — tight waist.
See, I would think about it. Get under the bar, unrack it, and while I walked out and then stood there to steady things, I would tighten up. But when I went down I would forget about the torso, focusing so much on my upper back and legs, that everything in between lost tightness. Well, I think that’s been a cause for my problems in the hole. I get almost all the way down, and of course your back will angle somewhat forward just due to the mechanics of things… but because I lost the tightness I would come more forward than I should… which would take the bar out of the groove, would change how the levers felt (and thus how heavy the weight felt due to leverage changes with the bar going further from my center), would cause the bar to go low but my hips to remain slightly above parallel… keeping me from hitting true depth and worry of dumping and not able to get up out of the hole… then to come back up I have to lever it back into the groove or it’s kept out there away from my center… and shit falls apart.
Or so I’m hypothesizing based upon some reflection.
But today, all I thought about was keeping my torso tight… like down around my belly-button. Sure, I get set up and tighten the upper back. But I realized if I was truly tight as hell with the torso? it radiates up through the lats into the upper back and all that shit stays tight as it is. And I really don’t need to worry about my legs then, because they’re going to push anyways. And lord, if this didn’t help. All the weights felt light as I worked my way up. And on the 275 set, belt on, really pressing into it and focusing purely on that (and then all my other “cues” fall into place, it seems), down, up, and boy I felt like I was in a greased groove! Recall, I’m doing the same weight as last cycle because I failed to get enough reps, so this is same weight with focus on more reps. Last cycle got 2 @ 275. I hit 2, felt easy, went for 3, no problem. Screw it, go for 4… and I knew that’d be a little hard and sure enough there was a little fall forward at the top, but I still got it. I know I hit depth. I felt like things were riding on rails… it was just great!
So yeah… tight waist! If I really truly work to have that, everything else seems to fall into place.
Front squats, I opted to just go for more weight and tho lower reps, fine. I’m working here too to keep as upright as possible, pause at the bottom for a couple seconds holding everything tight, then going again. Only about 90 seconds of rest between sets. I’ll slowly ramp up on this weight more so maybe it’s just like 3×5 sets (with one light AMRAP set at the end). Fine.
I’m stoked. It got me thinking about my goals again. After this cycle is over, I’ll probably only get 2 more cycles in (only about 10 weeks left in the year, after this cycle ends). I had set a goal to total 1000 before the end of the year, and that probably will not happen. But I know I’ve been progressing towards it, so I can live with that. And really, at this point my biggest win would be squatting 300#. If I can do that, I’ll be happy. I know I can do it before the end of the year. I will do it before the end of the year.