Achievement unlocked – 300# squat.
Wendler 5/3/1 program, cycle X, week X
- Work Set – Squat (working max: 300#)
- 45 x 5 x 2 sets (warmup)
- 120 x 5
- 150 x 5
- 180 x 3
- 230 x 5 (work)
- 260 x 3
- 290 x 1
- 300 x 1 (Joker Set) — PR
- Assistance – Crunches
- BW x 12 x 3 sets
I squatted 300#.
Never done that before.
I had made up my mind. Because this was the 2nd of the 2-cycle approah, because next up is deload, because I decided to do Joker Sets on these days (the 2nd of the 2 cycles) well… I knew I could work up to 300, at least. And I told myself, just hit 300. No need to do more, and just put all into it… jack shit day, no saving energy for later or whatever.
Previous best was 295 for 3 reps, but I know that was some shitty form. And last cycle was 290 for 1 and I struggled. Well, after making the recent discovery about the torso tightness that made a HUGE difference (see my last squat session), I knew this was going to happen.
I hit 260 without the belt and it was a little sloppy, but I was probably at the limit of my torso tightness without a belt to press against. Plus I was just fired up.
Belt on, 290 was “easy”. I could have done more, but I wanted to save up energy to ensure I could hit the 300. Yes, I cannot deny some fear, some uncertainty, some doubt. But I knew that I could not let this fear conquer me. I knew I could do it. I had to focus on tight tight tight torso and everything would come together. Just move. And if it doesn’t happen, it doesn’t. That’s another part of overcoming the fear and all — so what if you miss? Yeah, dumping onto the half-rack at the gym would hurt because it’s not adjustable and the bars are low and so it actually is painful to dump it, but meh… just let it happen.
And so I did.
Down. Up. Fuck yes!
I actually felt like I could have done 305, even thought about trying again at 315 (3 wheels). But I didn’t want to get greedy. I did what I set out to accomplish. Let’s leave on a high note!
I didn’t video it tho! I had it set up, but I was so focused on the squat I just didn’t bother. I found myself getting under the bar and going “Oh, video!” then just skipping it because I was so motivated, so in the zone, that to break would just deflate too much. Not worth it… I’ll be squatting more than 300 soon enough, so there will be more milestones. I will try better to get 315 on video tho 🙂
Anyways, I figured I did my thing… did some crunches, then bailed.
This is good.
It shows the power of two things:
1. tight torso. I mean, really damn tight.
2. the power of the mind. I was NOT going to miss this. I was going to conquer this weight. I was going to dominate. I was going to do it. I was going to be there, standing above the weight, having vanquished it. I mean, thing big and stupid, but visualize success on a massive scale because… yes you can.
Stuff From Hsoi 
About the upcoming deload week: http://www.youtube.com/watch?v=oo6VW4U7FCo
Yeah, I’ve seen that one. I don’t disagree with him.
I’ve been running 2 cycles back to back with no deload in between. I tried 3 but it was a little too much for my joints; I was too beat up by the end of things. But I’ve also picked up on my eating and making sleep a conscious priority (instead of something we just do because we’re human), and it’s helped a lot with recovery.
I’m not 16, I’m not 25… I’m just over the hill age-wise, so I do need to take a break now and again. If you don’t, awesome; I envy you. But yeah, I don’t deload because the program tells me to, I deload because my body tells me to.
Besides, this deload week has another purpose — Wife has expressed interest in joining me at the gym, so that’ll be a good time to make that transition. 🙂
AWESOMENESS!!! fantastic! I need some of your mental power for squat day. I hate them so that I just figure that I am going to fail and sure enough, I fail! BLAH! One day! you have to stop forgetting the video 🙂 It is nice on days when you are feeling not so strong to go back and look at what you have done!
Thank you.
Squats are my least favorite of the big 4. But whereas I used to hate them, now I just don’t like them very much… tho oddly, there’s no day that gets me as worked up (in both good and bad ways) as squat day. I might actually be coming to love them, but I don’t think I would go that far yet. 🙂 It’s like anything you hate, and therefore suck at… you gotta keep doing it until you don’t hate it (and then you won’t suck at it). I’ve still got a ways to go….
I just know about all the mental stuff. Always did, I remind students of it all the time when teaching them how to shoot guns. They get mad at themselves, tell themselves “don’t do X” and so of course, they do X and get even more mad and frustrated. I tell them take a deep breath, tell yourself “Do Y”, and smile… and it makes a big difference. And while I know this, while I practice this a lot in life… no where does it impact me as much as lifting, and squat day. Probably because of the fear.
If you aren’t familiar with the Litany Against Fear, try it.
As for video… I’ve gotten better, and I really wish I had gotten this one. But, it was more important to lift it than video it. I do know that feeling tho… when I PR’d deadlifting 405 for a single some weeks ago, I got that on video. I still sometimes watch it because well… it’s cool. 🙂
I didnt link the video as a critique, just found it a cool video.
Personally I havent run 5/3/1 in a couple of years , but I still enjoy following your log 🙂
I compete in powerlifting now and have a coach who gives me weekly programs. The intensity in these programs go up and down from week to week, and we never go to max. There are weeks with less intensity that acts as a deload and prevents overtraining. So I absolutely support the idea of deloading. We are also all different and at different points in our lifting career and age, so how long one can go without a deload is quite invididual.
Keep on writing, I’ll keep on reading 🙂
Also I’d like to see you post the lifting videos 🙂
Oh no worries on the video. Stevie P. makes a lot of sense in what he’s saying. I wish I was still 16 and could just keep going and going… but alas. 🙂
You know, what you’re saying about your coach and the program variation… I’ve been giving a lot of thought to the Cube Method. My main reluctance has been time — it’s evident the gym sessions could be long, and I don’t have that time (I have about an hour). But one thing about it is, you see days during the programming that don’t seem to make sense, like “rep day” goes up to 2 reps at a “light” weight. On the surface it doesn’t make sense, but when you step back and really look at it, it’s basically a programmed-in deload, which is cool.
I am thinking that 5/3/1 may be contributing to my issues, because it does push you pretty hard all the time. Thus, the 4th week deload makes sense but… I dunno.
It’s probably time for me to just change up and see how it goes.
Thank you for your support.
As for videos… my main problem is needing to remember to record them! But after that, it’s a time issue… to edit, upload, and so on. I’ll see what it takes; my time is limited.