Best quote of your entire log, since I started following!!!
Originally Posted by Rob Is
Intensity Squat - Press - Chins
Originally Posted by Wolf
Coach thought it important that I not fail this week (maybe I shouldn't have started asking everyone about it), so we kept it conservative:
rep 1: Slow, but steady
rep 2: Came forward a tad and had to fight to keep my chest up
rep 3: The most solid and the quickest of the three
Could of had 4, but we were avoiding failure, not going for a PR. I'm glad I had a solid set, but....
I may do 340x1 for sets across next week.
Press (Wendler 5 week): 135x8
The rest of the class was pressing and we were short on space, so I pressed again. Same reps I got at 130, so that's cool. Getting better.
Chins: 6, 6, 7, 6 with the thinnest band. I'm ditching the band Friday.
Way to work it, Rob!
Originally Posted by Rob Is
Thanks again for the support guys.
Volume - Squat - Bench - Chins
Pretty good throughout. 4th rep in the last set got stuck. 4th set was the hardest. Pretty good and heaviest weight on volume day.
Way better now that I'm using a little bar speed descending. This now has lots of headroom. Very cool
Chins: 6, 5, 4, 5, 5
These were a bit tough. Something about the band (even a ridiculously thin band) seems to help me with my form. Dunno, but I'm done with the bands and hope to get these to 7 across shortly and then start adding weight.
Press - Cleans
Press (Wendler 3-week): 142.5 x 6
Steadily improving. I only got 4 reps at 140
1-armed DB Press: 50x10x2 and 50x12 (right) and 50x11 (left)
Generally mediocre, but the bar hit me a couple of times, so I must be pulling with my arms still. Clearly it's not a good bar path. Worked on footwork and pulling later with the empty bar. Haven't done Cleans in two weeks so I'm basically treading water here-- it's great to have the extra rest when I skip my light workout, but it isn't good for improving these cleans...
Intensity - Squat - Bench- Deadlift
Squat: 340x3 (PR)
This was pretty solid. Coach said I was timid on the way down and the 2nd rep was much easier with a little more descent speed. (a theme here) 3rd rep was hard, but not an all out grinder. Last week I thought I left one in the tank, this week, not so much.
Bench: 210x4 (PR)
Failed on the 5th, but this blows out my PR for reps. Last attempt I only got 3 at 207.5 and last cycle I only got 1. Very happy with it, but still need to get my feet planted.
Dead: 365x1, 385x1, 400xF
Disappointed to not pull 400 again. I definitely have not been training my deadlift consistently this cycle and I guess it shows. I got it about 2 inches off the ground, but am losing my lower back there. Will need to get back to haltings and either add back RDL's or GM's. Not sure how to fit that into the schedule though.
Very happy with the PR's though-- sort of wish I had played it conservatively on the deadlift, but I guess it's good to know where I am.
Good work man - 2 PRs in one workout. Especially on that elusive bench. The DL will come back, enjoy the moment!
Agreed. Couple of good PR's, enjoy them, continue to work, and the dead will have it's day too.
Thanks fellas. Yeah, the PR's were hard fought and it's great to see some progress after the work put in this cycle.
• I seem to be gaining weight since I went back to 5x5 on the squats. My wife keeps saying I look "buff." I'll take it, even though I have this ever-present "beer belly" that I would like to get rid of.
• The class is doing a 1RM test next Wednesday (CF Total). I may just go ahead and PR my squat and make a run at my press PR for the hell of it.
• 26 days to Belize. We are returning to the locale of our honeymoon for our 5th anniversary. I train heavy until then.