2017-04-17 training log

Another cycle begins. This is technically cycle 5, since resetting. Things seem to be progressing well. Today was a couple interesting mental milestones.

First, 300’s. Today was the first time of hitting 300’s during my “light” day. No more flirting in the 300’s, where maybe I do 1 or 2 sets in the 300’s during a cycle. No, this is the light day and I’m 300’s. So for whatever reason, it still messes with my head a bit, but I can easily put it out because I know I won’t have any problems. I mean, if I’m scheduled for 300 today, hitting at least 5 reps should be easy, right?

I hit 7 reps, which is a rep PR at that weight, so that’s cool. I had at least one left in the tank, and was good with that as that’s where it should be. I look at charts and progression, where a theoretical 1RM is (375 or so), and that’s pretty darn cool to me, to see this sort of progression after so long. I feel confident that by the end of the year the goal of 405 is attainable. So 300’s don’t really mess with me much; at this point it’s just cool to be finally in the 300’s. 🙂

Second, 230. 230# is an interesting number for me, especially on squats, because way back when I was starting and doing Starting Strength I had worked up to 230 and plateaued there for quite a while. It was a confounding number for me because I worked and worked and couldn’t bust through. I also know that while it was 230, it was a terrible 230. Horrible form, probably cut dept short. Just poor. But now? It’s just a warm-up weight. Now? After PR’ing at 300×7, I’m doing 3×5 pause squats with that weight. So, any time I have 230 it’s always a step back for me, to remember how things were, and to see how far I’ve come. And yes, that I still have a ways to go. But, just keep at it.

So all in all, good day. Rep PR, pause squats went well. Lunges took a bunch out of me because I took very long strides. But all good work put in.

Oh, there was one point of concern/interest. During pause squats I noticed when I came out of the hole my right leg would… it’s hard to describe, but instead of the leg extending straight, there was a sort of outward “push”. Basically instead of straight forces extending, some lateral forces. Basically this could be a knee-blowout in the making. I don’t know how long I’ve been doing this, but I did notice it and once I did worked to ensure “straighter” forces on extension. I will have to keep an eye on this.

  • Squats
    • bar x whatever
    • 140 x 5
    • 175 x 5
    • 210 x 3
    • 230 x 5
    • 265 x 5
    • 300 x 7 (7 rep PR)
  • Pause Squat
    • 230 x 5
    • 230 x 5
    • 230 x 5
  • Lunges
    • BW x 12e
    • BW x 12e
    • BW x 10e
    • BW x 9e
  • Leg Extensions
    • 50 x 12
    • 50 x 12
    • 50 x 12
  • Twisting Crunches
    • BW x 20
    • BW x 16
    • BW x 10