Today was good!
I’m rather exhausted due to overwork at the day job, and my body had enough this past weekend. I crashed hard on Sunday, sleeping much of the day. A little bummed I wasn’t able to hang out as much with my family, but obviously my body needed it.
And I think it paid off at the gym today because things moved well!
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Squat. 340×1 top set. . Bar x 10, 135×8, 185×5, 210×4, 250×3, 275×2, 320×1, 330×1, 340×1. . 275×3 pause squats. 10 minutes stationary bike. . This 340 was significant: I haven’t hit a single at weight like this in a long time. It felt good, felt confident. That was my big reason for falling back and switching to Strong-15 programming: more warm-/work-up, singles, less volume, ability to focus on technique and get confidence back. Seems to be working. . Also, bar path is better; didn’t feel all over the place today. Still wider grip to avoid elbow pressure, which is making me focus more on back/torso tightness. . Skipped leg press. My adductor feels fine, but no reason to risk it; give it more time to ensure it’s healed. . . . #gym #squat #pausesquats #🍑 #ignitefitnez #liftlocal #wendler531 #531 #strong15 #liftrunbang
The work up was to 340. Note, my all-time best is 355, so this isn’t too far away. In fact, looking at my logs and I really haven’t singled at this weight – I’ve been in the area, and many of that was some time ago. So this actually is pretty cool to get back into this area again. Plus, doing so with better form, more confidence, no questions on depth, etc.. so this is pretty big for me.
To me, it’s evidence my change up was good. Go from 5/3/1 to Strong-15 style. More work-/warm-up, reduced volume, singles to allow me to focus on technique and pour everything into the single.
I’m working to ensure technique is there on the work-up sets, that every set is done “right” and the same.
I felt really good. Admittedly a little unsure – because I’m getting back into the problem territory that started me in this, so not 100% sure, but going into the sets accepting it, ensuring I hit depth, stay tight, and make it happen.
Tightness is interesting too right now. I have to widen my grip to alleviate some pressure on my elbow, which of course removes some upper back tension/tightness. So, it’s making me more aware to make it tight instead of just trying to let it be tight from the scrunched-up position. I’m taking more time too. Get under the bar, get where I need to be, breathe, unrack. Stand there and let it settle. Breathe. Walk out. Settle. Breathe. Then go. I will say, one thing I’m still adjusting to is that the wider grip is putting my hands almost against the uprights – they do brush it. I have slight concerns about cutting/jamming my hands, and also just the bumping of course is a bump – it can cause things to shift and twist, which isn’t good. But it’s another reason I’m going slow and deliberate, to be able to mind that.
But hey — all in all, happy!
I think 350 should be do-able next cycle, given how this 340 felt.
I did skip leg press today. Last week I lightly strained my left adductor while leg pressing. It’s feeling a lot better now – not even feeling it, really. But that means it’s not time to dive back in. That means it’s mostly healed, but I know from experience it’s best to give it a little more time to ensure it actually is fully healed and not just pain free, y’know?
7th cycle, fixing my squat; modeled after Strong-15
- Squat (superset with band pullaparts)
- bar x 10
- 135 x 8
- 185 x 5
- 210 x 4
- 250 x 3
- 275 x 2
- 320 x 1
- 330 x 1
- 340 x 1
- Pause Squats
- 275 x 3
- Stationary Bike
- 10 min.