2018-09-17 training log

That was OK.

Again, I’ve changed up my squat approach to try to fix things. It’s still too early to tell, but so far I’m liking things.

I like the increased warm-up. I feel that gets my body happier, and also is giving me a little more time at lighter weights to ensure technique is where it should be.

I like the fact the top work is singles. That allows me to pour everything into that rep to ensure I do have all technique where it should be.

And I am hitting depth and feeling more confident about it. I really wanted to take video today for assessment, but the gym was rather busy and all the racks taken. There was no way I could get reasonable video and not infringe upon someone else’s space and workout, so no video. Bummed tho, because I am VERY curious to see where I am with things.

Biggest thing I’m doing with technique is not trying to adjust it! Just do what I do! My torso goes over more, and well that’s just how it is because of my body dimensions. Just squat.

But that said, I am trying to analyze any weaknesses — where are things breaking down and failing? That’s why I wanted video today. One small change I did make was re-reading something about bracing. Take in that breath and push into the belt. However, don’t just push forward into the belt — push 360º into the belt. I think that’s a cue from Chad Wesley Smith. Makes a big difference in tightness and stability, and I felt it today. I used this cue long ago but obviously forgot about it. But it is one I want to remember as I do think part of my problem is losing torso/upper-back tightness.

Anyways, I felt alright.

I also am taking the reduced workload as a good thing. My knees weren’t happy the past some weeks, but have been feeling better the past some days. A little more glute emphasis, and a little less work — goes together to help my knee condition. I am struggling to embrace the “do less work to gain more” mentality – I want to do more work! But I think I am going to have to embrace the “how little work can you do to still progress/gain” approach – for the sake of longevity.

For that matter, I also dropped all upper body work today, again for the same reason: reducing workload to help with recovery.

But, I do think one thing that would do me good would be to add a 2-3 sets of calf raises and ab work (e.g. planks – something for stability, to help me reinforce that 360º tension). It’s not big work, shouldn’t tax me much; and I would think should help.

Thinking beyond…

Next week is 7th week deload. I will deload the Wendler way, using the weights I plugged in for this Strong-15 run.

Then the next cycle will be 3/5/1, PR, Joker, but squats will stay solidly on the Strong-15-style approach (no PR, no Joker).

I’ve also been thinking about maybe not resetting after that cycle. I think I’ll see where things lie come that time. If I could progress even one more 3-week cycle, I will. I think it’d do me well to milk this as long as I can, then reset and mini-cut. We shall see.

5th cycle, leader-2; was 5/3/1-based, now trying to fix my squat

  • Squat (superset with band pullaparts)
    • bar x 10
    • 135 x 8
    • 165 x 5
    • 190 x 4
    • 225 x 3
    • 250 x 2
    • 290 x 1
    • 300 x 1
    • 310 x 1
  • Pause Squats
    • 250 x 3
  • 1-Leg Leg Press
    • sled x 15
    • 180 x 15
    • 270 x 15
    • 360 x 15