Well, what a last few days this has been. Was supposed to do another ramp-back-up lift on Friday, then have a wedding filled weekend, then get back to the TM (with a slight de-load starting point) today. Life had other plans. Dealt with a bunch of personal stuff late last week, and couldn't get myself up for the workout Friday or Saturday early. Then had to work Sat afternoon, rehearsal dinner Saturday, got back from that (deep into NJ) at 1am, then wedding all day Sunday. So didn't lift till today. Considering the ramp down in volume pre-meet and my lack of following an ideal post-meet ramp-up schedule, I am going to take this week to ramp back up, and begin my TM work, slightly de-loaded, next week. Today, I did:
Foam Roll, movement prep, etc...
Squats - high bar, still allowing tendinitis recovery
45x5, 135x5, 185x5, 225x3, 255x5, 275x5, 295x5, 315x2, 335x1, 355x1
This was interesting - other than Wednesday's sets and a few back off sets at nowhere near working weight over the past few months, I haven't high bar squatted at all in about 6 months. Yet even with my recent lack of training altogether, and high bars specifically, these were pretty easy. No belt, and the 355x1 was not a grind. I also was only resting 2.5-3mins between even the work sets. I don't claim to represent anything other than my own experience, but it does seem to show that getting as strong as possible GENERALLY via low bar squatting has definite carry over to other similar strength based patterns, such as high bar squatting. If I'd warmed up to it and rested a bit more between sets, I could have done 355x5 high bar, for sure.
This wasn't so much surprising, as it's one of Rip's main arguments for the Low Bar Squat being the squat to train, even for olympic lifters, for general strength. But it was interesting to experience it personally.
Press - again, didn't go heavy (for me), but worked on switching from strict to olympic/3rd ed style pressing
45x5, 75x5, 105x5, 105x5, 125x5, 135x5, 145x5 - no bold because none are really "work sets" from an adaptation perspective, but all good practice. Seemed to finally click better than it has before at 105. I've strict pressed 225 for a single, so look forward to the switch to Olympic style, and getting up past 250.
Deadlifts - forgot to bring chalk, and globo gym was crowded as hell. The 1 platform was being used by a guy who was strapped in to deadlift his 225 with hex-plates (ignoring the round bumper plates all around him - best collection I've ever seen at a commercial gym). So I had to use the gym floor, right in front of a guy who was super setting crunch/leg raise combos on the BOSU with upright rows on the upside down BOSU...not to mention all the people walking 3 inches away from me and my moving barbell. It was awesome. Worked up to 405x5, which wasn't hard but I forgot to bring chalk (obviously they don't have their own), and it was hot and I was pretty sweaty, so grip was tough on the last rep or two.
C2 Erg - did 5 intervals of 200m, with 1:30 rest. Times per 500m: 1:59, 1:55, 1:50, 1:46, 1:40. Only the last one was really an effort, but considering the workout I'd done and the lack of conditioning for the last couple weeks, I eased back into it.