I did my first workout yesterday, and "fun" is definitely not the word I would use... yet! But as promised, this will be very entertaining.
Basically the first weeks of the program are wave-based, and part of the intent is to assess where I'm at (apparently this can be tricky with trainees who have only been doing multiple sets across).
This week, I do the main lift of each workout for 1 set of 8 reps, followed by 2 back-off sets. Next week it's going down to sets of 6, and then to sets of 4. As the coach gets the results he will adjust the work sets accordingly. I already mentioned that he's being very optimistic, especially for the upper-body lifts. He thinks I can bench 130 and press 90 for a set of 8... I'll try and sure hope he's right, but I am extremely skeptical.
Anyhow, yesterday was squat day.
Squat
195 X 8
175 X 8, 8
I was not very confident that I could do a set of 8 at 95 lbs since I have only been doing sets of 5 at that weight (and this is a very recent achievement).
Not to mention that I had not done a set of 8 reps of anything for like... 12 years? Before SS, I had been doing SL 5 X 5 on and off since 2010 (with limited success).
So it was a bit like when I started doing 5s again in December, after months of doing nothing but 3s. There's definitely a conditioning aspect to this.
I swear that after the 7th rep at 195, I was certain I couldn't do another one. But I didn't want my coach to think I'm a pussy so I attempted the 8th rep anyway. If I puss out it's going to affect the reliability of his assessment and I'm going to get a pussy's program.
That 8th rep is scary to watch but it came back up. Here's
the entire set.
The back-off sets were hard too, but mostly due to my lack of conditioning for that type of work. It should sort itself out just like it did when I reintroduced sets of 5 in December.
Front squat
115 X 5
120 X 5
125 X 5
After I shared my experiment with the coach, he suggested starting at 100 lbs rather than 140. I replied that, when I tried 115 lbs, a set of 5 seemed possible, and that I could start from there and adjust up or down based on that first set.
So that's what I did. Unfortunately, I was able to complete the first set. No choice but to add another 5 lbs, right? When I completed that second set, I thought: sucks to be me! Now I have to do this again with 125! Noooo! Fuck my life!
Look, I'm not saying that any of those sets were pretty. But apparently the standard for a successful front squat if pretty low. If the bar stays on throughout the full ROM, it's good enough.
My front rack is definitely the weak point here, but given enough time and effort, it should improve. It took me months to narrow my grip on my low-bar squat, and to perform the movement to a decent standard. So I don't see why I wouldn't be able to do the same with the front squat. It won't happen overnight, but few things worth achieving ever do.
Now, the entertaining bit.
Lots has been said about the "press face". Well, I'd argue that my "front squat face" is quite something too. Kind of half-way between a press face and
Jenna Marbles' leave-me-alone face.
Here's my gift to you: a
montage of the last reps of each set.
DE Deadlift
180 X 3, 3, 3, 3, 3
Finally, some deadlift fun! It's been a while since I've been feeling that low deadlift frequency affords me to little opportunity for improving my form deficiencies. This felt very good, and it helped try some of the cues the coach gave me. He had mentioned that I was hyper-extending during my setup (yesterday, Rip posted
an article that mentions this issue). I also played around with my stance a bit (width and feet orientation). Each set was better than the last. And it was fun.
After my training session, the coach came here to talk about the program and to give my husband his Deadlift 101 lesson. A miracle happened: my husband did a deadlift that looked like a deadlift (rather than something halfway between a good morning and a kettlebell swing).
The aftermath of the first session of my not-fun-yet program:
- After the coach left, we had a late dinner. I ate 3 slices of a large pizza. Normally I cannot even eat 2 full slices.
- Obviously I am sore all over the place, but it's not half as bad as I was expecting.
- I slept for 10 hours.
Tomorrow is bench say. We shall say whether I can indeed bench 130 for a set of 8.