Volume - Prowler
Got out of work late and had a very slow subway, so I only had time for volume squatting and a little prowler work...
Bar moved well and form was decent. I still have a tendency to come forward every 6th rep or so. The very last two reps were pretty hard, but it was a strong squat session.
Programming note: I've moved the weight up 5 pounds a week while I've moved intensity day up 10 pounds a week. My intention is to follow Lascek's instructions of keeping volume the same over 3 weeks while moving intensity day up, but with 10 pound jumps I didn't want the stimulus to lag too much.
Prowler Pushes: 50 pounds. About 4 or 5 runs of 100 feet then 3 runs of 50 feet. I really don't like pushing it on the sidewalk now that I've taken to the more even asphalt street. The sticky part of the sidewalk (a good 1/3 of the run) directly in front of the gym infuriates me and crushes my morale. It was late. It started to rain. I stopped. But thanks to Michele who forced my hand and got me out there.
I was in a much better mood when I was done compared to when I arrived.
On Saturday I'll attempt chins for the first time in awhile.
Recovery Squat - Bench - Prowler
Recovery Squat: 235x3x3
No belt, tried to make these clean, slow and then fast out of the bottom.
This was a heck of a lot better than 175 and 180 so I'm encouraged.
Prowler: 10 runs, 100 feet, 70 pounds.
Did the first 3 runs with no rest to get my heart rate up. After 6 runs I went to 40 seconds rests. Keep HR between about 150 and 160. (85-90%)
I need decide if I'm doing a HR thing or not here. It's starting to cut both ways and not in the best way. Before I was doing strict rests and trying to keep the distance the same, but now there are too many moving parts. It was good to get the work in 100 feet runs for 10, but I need more discipline either on rest or sticking with the HR plan.
Managed to skateboard home due to the fact the wind was at my back. Legs (quads mostly) are shot from running the prowler.
Lastly, my wrist is still not 100% but I'm really starting to miss cleans. I may have to get at those next Sunday if I can get to the gym early enough...
Intensity - Press - DeadLift
Mixed night tonight...
Entered new territory here for reps and was very happy with coming out with 8. The eighth rep was a complete grind so I racked it there. Did not have more. Satisfied I had left all I had on the platform-- folks watching didn't think I'd get that that one up.
Press: 150x5 and 150x4 (failed on 5th)
This was tough. Barely making 4th rep. On the second set I just got really soft at the bottom and did not have anything to drive it up.
This was disappointing. Sure 355 was really tough, but I should have pulled at least three. Just did not have the fight in me after the previous two lifts.
Not 100% what to do with the press and dead. I'm planning a 1RM test in two weeks, so I may just look for heavy triples next shoulder press and deadlift sessions. I could see pulling 365 for 3 or 4, so I may try that. Last week I really felt I was coming to the end of these linear progressions, but I think it got into my head a little bit and for some reason just did not have the oomph to fight through the reps. I did it on the 8th squat rep and that was that.
Why 8 reps on intensity day?
My coach employs reps outs up to a maximum of 10: do as many as possible and cap it at 10. Sort of a Wendler thing mixed with some Doug Youg: if you get 10 it's a 10 pound jump, 5-9 is a 5 pound jump and less than 5 you try again or reset.
Same on the presses but with 2.5 and pound jumps. This is the intermediate program.
This cycle for the squat I did: 275x10, 285x10 (tied PR), 295x10 (only other I got 7) and then 305x8. This mean next week I do 310.
Not traditional Texas, but the rep outs can be fun. They are intense for sure.
Oh, I see. I forgot you train at a powerlifting club (or serious lifting facility), so you have access to a coach and train by his methods. I think this many reps isn't the best thing for maximum strength, a heavy triple feels much different than say a 7 RM. But, please listen to your coach.
I hear you and have been thinking along these lines myself, but I enjoy the program and definitely defer to his experience. There is something about a rep-out that provides motivation and a rush-- when you make that 10 it's really invigorating. When I decide to do a meet, I may get more into triples in the last few weeks to help find an opener....
I don't like doing more than 5 reps on the squat. Sets of 6 and above are bodybuilding. Me no like it. Hurts lungs and brain. Makes Carlos unhappy.
Originally Posted by Rob Is
truth is you're making excellent progress on the method.
Can't argue with that.
Originally Posted by michele