The Road to 405

[manveer]

Typically I didn't take weight off the bar for VD, but I might repeat the same weight once or twice. I had good progress and didn't feel too beat up when the first set was about RPE 7.5-8 and the last was about RPE 9.

[tdood]

Take more than 10 lbs off the bar. If you're going to reset, I'd go back to 315, perfect form, and add a set or 2 if you must. You need confidence and the skill of executing 1rms, not sore knees and elbows.

[Ryan Arnold]

Typically I didn't take weight off the bar for VD, but I might repeat the same weight once or twice. I had good progress and didn't feel too beat up when the first set was about RPE 7.5-8 and the last was about RPE 9.

If I wasn't 3 weeks out I'd probably just leave 350 on there for a while - but that's at least 91% of ID and I've been progressing the whole time with 85/86%. Last VD all the sets felt like 9's

[Michael Wolf]

I like the pyramids for your current situation and time out from the meet. Something like 325,340,355,340,325 this week. You get that heavier top set in one more time, but start tapering the total volume just a little bit, and should be a little easier on your elbows than heavy sets across as well.

[Ryan Arnold]

10/13/16

Bench: 272.5x2x3, 240x7

Press: 155x5x5

Chin Torture: BWx5x6, BWx4x7, BWx3x9 = 85

I didn't feel like working out today. Elbows weren't that bad. Press still feels heavier than it should. I'll probably eliminate the back off sets starting next week

[Ryan Arnold]

10/14/16

Squat: [325, 340, 355, 340, 325] x5

355x5 - YouTube

DL: 345x5x5

Did some ramping sets today for Squat and it seemed like the right move. I needed a little break from the heavy increasing 5x5. Decided to just jump right in and use thumbs around, wider grip, and wrist wraps. Elbows were still painful, but possibly not as painful as usual. Will see how this progresses with thumbs around, and how 410 goes on Tuesday. Stay tuned.

DL felt fine. Skipped conditioning. Just wasn't feeling it today and kinda ran out of time anyway.

Lifted with Pete T today and it was good to have an eye on Squats and Deads and just to have another SSC around in general for the whole workout. Wolf was just starting as we were finishing. Would have been a nice triumvirate if timed better. I'm not sure those Crossfitters could have handled that. Someday. Someday...

[tdood]

I approve of your volume alteration, though I think you can make progress on intensity day using a lower % for volume.

[Ryan Arnold]

I approve of your volume alteration, though I think you can make progress on intensity day using a lower % for volume.

That could be the case. I'm still feeling out the VD/ID % with TM. I think 85/86% worked well for Squat. I just ended up at a higher % these last few weeks since switching to lower rep ID as well as the switch to 4Day TM. I plan to have another solid 5-6 month block of the 4 Day in training for the Spring Challenge so the % will continue to be ironed out

[tdood]

I believe one can go as low as 70% and should not go above 80% of 1 rm for the 5x5 work.

[Ryan Arnold]

I believe one can go as low as 70% and should not go above 80% of 1 rm for the 5x5 work.

Interesting