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GGW - Testing squat
Hi Andy,
I just finished my first cycle of GGW and so far it's worked great. I trained twice a week, conditioned a bit for rugby and lost almost 4 kg since September. Last thursday I pulled 220 kg (20 kg PR) and benched 125 kg (10 kg PR).
But today was a bit disappointing. Press was OK, but squat very hard: based on the DL, and my previous max at 185 kg last August, I was hoping to squat around 195/200 kg. I managed to grind 187 kg but failed twice at 195 kg. Thing is, the week end wasn't too great for recovery: I played a bit of rugby and had to help friends moving, so low back was fried at the end of saturday, and last night I didn't sleep much...
My question is: is it worth trying again to test my max squat later this week? (as in: will I be recovered enough?). I feel like I can squat more (2 or 3 weeks ago I squatted 181 kg for 4 doubles), but I don't want to hit the wall for nothing.
Or I could just appreciate the 2 kg PR and start another GGW cyle with my new max...
BTW, if it helps: I'm 38, 1m82, 104 kg (so 6', 229 lbs)
Last but not least: thank you for all the info, time, and energy you give out. It's much appreciated.
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You don't need to test again. Try and be objective with yourself and then just set up another cycle based off of a 5-10Kg improvement. Don't worry so much about the estimated PR, just look at beating your performances in each week over the duration of the program by a small margin and when you get through the end of the next cycle you'll test better.
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OK, off to another cycle then.
By the way, it's a great program, and I didn't expect to progress so much, especially on the bench (ran the press-focused version, only two days a week, so I was benching twice in 3 weeks)... Thanks again.
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