2013-12-13 training log

Achievement unlocked: squat 315# (3 wheels)

Wendler 5/3/1 program, cycle 26, week 3

  • Work Set – Squat (working max: 320#)
    • 45 x 5
    • 45 x 5
    • 135 x 5
    • 160 x 5
    • 195 x 3
    • 245 x 3
    • 285 x 1
    • 315 x 1 (all-time PR)

Wow. I had no idea this day would come, but wow that it did. 🙂

There are 2 goals: 1. squat 315 (3 wheels). 2. total 1000. These have been some long-term goals, especially joining the 1000# club. Granted, it’s not offically joining the club because it’s not at a meet nor even a mock meet. But before you can do it there, you gotta do it in the gym. So, this is about achieving a grasp on that first rung.

At the end of last cycle I was 50# away. Now I’m 35# away. When I bench and deadlift next week, well… I’m close. And I’m really going to bust ass to make it happen because I want it badly. There are “next goals” that depend upon meeting this goal, and I’m excited to get started on those but can’t until I hit 1000. So, motivation is there.

As for today…

The charts actually had me working up for 245×5, 275×3, then 310×1 (or more). Well, I was bent on making the 315. So I told myself that I would do it, and have been saying nothing to myself other than “you will squat 315”. I opted to take a different work up today, because today wasn’t going to be about working out, but ensuring I achieved the goal. So I opted to work up instead of 5/3/1, to do 3/1/1. I also realized that jumping from 245 to 275 to 315 was a big, uneven leap, so I changed to 285 to even out the jumps a bit more.

Everything felt good…. well, except my right knee. It started hurting last deadlift session, and today was worse. Every rep was pain. I go down no problem. Going back up, about half-way up the forces on my knee just get painful all the way to full extension. I don’t know what that means, but I reckon it’s not good. But I refused to stop because it hurt. I kept thinking about Paul Carter’s recent Relentless experience, which gave me inspiration to keep going. Either I make it or I don’t. So while I didn’t plan to reduce reps to deal with the knee, I think it helped.

The 315 was awesome. I dropped down, I shot up. I actually felt like I could have done more, and I thought about doing 325#. But no… the plan was 315, I hit that. End on a high note. If the knee was feeling good I probably would have gone for it, but I don’t need to hurt myself — look at the bigger picture, I need to deadlift to hit my goal. But I did well: I was solid, tight. I didn’t change anything, I didn’t eat differently, I didn’t decide today was a day to try some new technique or shift positions in hopes of getting more out of it. Just resist the temptation and keep doing what works. If I did anything different it was two things:

1. tight. I clenched the hell out of the bar, which just leads to further upper body tightness. tight tight tight. Big big breath and really make that torso a steel rod. And maintain that all the way through. It matters. I still have a lot of room to improve on this, but it was probably about as good as I can expect myself to do at this point, so awesome.

2. mental.

Lately all I’ve been telling myself is “you just go down, and you stand back up”

That’s all there is to it. No getting worked up over it. Getting psyched out. Being afraid or intimidated. If you miss, you miss, it’s not a big deal. You will learn, you will get better. But also that failure isn’t an option. You stand back up. It’s not that you’ll try, or that you will or that you may or any qualifiers. It’s straightforward: you stand up. It’s what you do, there is no other option.

And yes, I’m stronger than I think I am. Apparently. 🙂

Really, this is probably the most meaningful PR to me. Squat has been my least favorite movement. I can’t say it’s my favorite, but I must say it’s my most challenging and probably what has allowed me to grow the most (and I’m not talking in mass). I think it’s the day I think about the most and put the most into. It’s helped me overcome a lot, and to hit a milestone like this… it’s awesome. I mean, to achieve 315 feels like I climbed a mountain. So now hitting 405… gee, that doesn’t seem impossible, just need time and patience.

And I will get there.

For the record, after hitting 315, not only did I let out a Viking roar of accomplishment, but I called it a day (after deciding no, let’s leave it at 315). I met my goal, and I didn’t need to risk my knee any more… so “jack shit” for today.

Next… bench, and creeping closer to 1000.

One thought on “2013-12-13 training log

  1. Pingback: You go down, you stand up | Stuff From Hsoi

Join the discussion!

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.