Marathon Lift: Tuesday, 5/1/12
Fooled you - you thought I jogged 17 miles, didn’t you?? Today’s lift was super long, over 2 hrs, because of a combination of
1. I didn’t lift yesterday b/c I was still sore from my first softball game of the season on Sunday. We lost 7-6, btw. Due to a delayed train, I arrived 3 minutes before game time, and had no time to warm up, so was sore the day after.
2. I had lots of really heavy work today - doubles (sets of 2) - so had to rest a lot between sets.
But I got it in and get ‘er done!
Did foam roll/movement prep as I slowly warmed up my bench press, so as to save a bit of time.
Bench Press
45x5x2, 95x5, 135x5, 180x3, 225x2, 265x1, 295x1, 325x2, 330x2, 335x2. Then sets of 2 paused singles: 275x2, 285x2, 295x2. Then 2 back-off sets of 5: 245x5x2. Last week when I did 315x3x3, I really felt like it wasn't enough volume for me to progress from it, even though I did a a few paused singles afterwards (225,255,275). So added a bit of volume today at lower intensity.
Squat
45x5, 115x5, 165x5, 225x3, 275x2, 325x1, 370x1, 420x2x3. PR, BITCHES!! I've never squatted over 405 below parallel (not counting the 550 3/4 squats I did back in 2007!). I did 405x3x3 last week, and while that was obviously a rep pr, it wasn't an actual weight PR. But 420 is! And I did 3 doubles with it.
Then back-off sets: 275x3x2, 295x3.
1-Arm DB Press - Mostly done between squat back-offs
45x8, 55x6, 65x5, 50x8 - stayed light with these.
Power Cleans
135x3x2, 165x3, 185x3, 205x3x2 -was supposed to work up to 230x3, but I just didn’t have the energy. Probably because of the large amount of work, and especially the heavy squats I’d already done; I was just tired. So just went till 205 today.
C2 Erg Intervals: 4x200m/1:20rest. Paces per 500m: 1:40, 1:39, 1:37, 1:34.
5/5/12 - Deadlift Rep PR! But failed rep...
Why is it so easy to look at other people’s bumps in the road towards progress objectively, yet so hard to be equally rational about our own? I need to stop obsessing about my failed rep today, and just come out and CRUSH IT next week. My training is fine, this was just a blip on the map, a local setback - not indicative of what I CAN and WILL do.
Foam Roll/SMR/Etc…
Deadlift
135x5, 225x3, 315x1, 375x1, 430x1, 505x2 - was going for 3, the 3rd got stuck @ mid-shin and I felt like if I kept fighting, my back was gonna round something awful, so I let it go. As I look back on it, I really think I could have gotten that rep. Fuck. Then back off at 430x3. Which was easy.
I’m trying to look at the bright side - 505x1 was my previous best, and I pulled it for 2, and almost 3, today. But I keep coming back to the fact that I failed my 3rd rep, even though last week’s 3 @ 500 seemed to be so smooth, despite my imperfect set-up. Sigh…
Dynamic Effort Squats
Last week’s 185 were too light, so moved up to 205 today. Took a few sets to get my speed up, but I felt this was a better weight. 205x2x10 (10 sets of 2) with 1 min rest between sets , moving the bar as fast as possible out of the bottom.
Lat Pulldown
165x10x2, neutral grip
C2 Erg Intervals: 200m/1:20 rest, paces per 500m: 1:46, 1:45, 1:43, 1:40, 1:36