2016-12-19 training log

345 lb. squat – lifetime PR. Goal met.

I’ve been feeling really good, and ensuring I do all I can to support a good week of 1RM testing. Sleeping well, eating well, stretching, rolling, whatever. I want to make for some good numbers this week.

My previous best ever was 325, set all the way back in August 2014!! Then a little bit of injury, plus the almost 2 years of dropping 65 lb. of fat then trying to lose a little more — and I lost a LOT of strength, especially in my squat and deadlift. So back in June I recalibrated and decided it was time to pursue new goals. The current long-term goal is “3/4/5”, meaning benching “3” (300#, or preferably 3 45# wheels for 315), squatting “4” (400#, or really 4 wheels for 405), and deadlifting “5” (500#, but with 5 wheels is actually 495). I went back to following 5/3/1 because it’s a solid program for building strength. I also told myself to just stay focused on the program, no testing 1RM’s until the end of the year. I figured about that time I’d be ready for a reset, plus it’d be enough time in-program to have made measurable and worthwhile progress.

So here we are.

A little bit of warm-up, then singles up to my goal weight. Last week I hit 300 for 6 reps, and if I was following the proper 5/3/1 schedule I’d be doing 320 for 1+ — so I knew I’d have little problem working up.

265 felt a little off to me, which shook my confidence a bit — the lightest of the singles and not feeling good. BUT I had put on wrist wraps to try to help with my pain issues, and it actually made things worse because I lost some flexiblity! I didn’t use wraps the rest of the time.

295 felt good.

Then 325 was chosen not just because it kept me at 30# jumps, but for the mental boost. It was the old PR, it was a good jump, and it was just 5# over what I was scheduled to hit. I knew when I hit this, it would give me a good read on what to do for the last set. I’d know if I should go 335, 345, or even 355 (or more). It went up solid, and I knew 345 was in the bag.

And so 345 came and went. A little shakey on the unrack and walk-out because new weight, excitement, etc. But I settled in. It’s simple — if I’m going down with the weight, I AM coming back up. Period.

It went well.

So well in fact I felt I could have done more. Like I could have gotten 2 reps if I wanted it. Or that I maybe could have actually done 350 or maybe even 355.

But coming into the session I told myself: if I hit 345, I’ll be happy. It’s a solid PR. It sets me up well for the upcoming training cycle. Be happy. Trying to do more would have just been ego lifting.

So hey, 345. New PR. No, it’s not a huge number, but it’s a good number and solid progress for me. I’m getting my strength back and making good progress towards my goal of 405. I expect I should be able to get there in 2017, barring any issues.

Happy day.

Tomorrow, bench.

I have to say, I’m a little unsure. My arm pain flared up a bit today, so I’m not sure how tomorrow will go. It will be what it will be. Meantime, the rest of today works to set myself up for that — shoulder and arm massage, stretching, etc..

And Amon Amarth is the best band to listen to, when you want to set PR’s. 🙂

5/3/1-based program

  • Squats
    • bar x whatever
    • 135 x 5
    • 165 x 4
    • 205 x 3
    • 265 x 1
    • 295 x 1
    • 325 x 1
    • 345 x 1 (1RM PR)