Said the female trainer tonight while I took a break between reps during post-WOD assistance work.
Started off with a relatively light weight 3x5 back squat at 205#. CFSD is starting another cycle of a linear progression strength program this week, I'll be doing the lifts when they come up in the classes I partake in but will keep the weights manageable so as not to f up my Wendler program.
WOD:
3 rounds, each round for time
7 front squats at 70% 1RM (165# felt good so I went with that, 170-175# is probably closer to the 70%)
300m sprint
Rest 2-3 mins
Wrote down my splits somewhere but don't feel like going to get them. First round was 1:26, following were 10-20 seconds slower I think.
Assistance work:
3 rounds
10 rounded back extensions on GHD
max reps dead hang pullups (12, 9, 10)"
Notes: good change of pace from what I've been doing. I like fast heavy days to shock the system a little bit. Assistance work was new, rarely ever do this stuff and it's nice that theres an hour and a half between when the class starts that I go to and the next class so theres no rush. Rounded back extensions were hard as shit. The idea is to start the GHD position so your body is parallel to the ground and roll your body into the bottom of the GHD position one vertebrae at a time, starting with your neck. Basically your quads to your neck should be en fuego by the time you finish half a rep. Took a breather halfway through my last set of the back extensions and got called out by the trainer. I would do so much better at everything if I had hot girls calling me out everytime I pussed out.
Hot girls at the gym instantly add 20lbs to my squat.
ReplyDeleteHow's the 5/3/1 program going?
Ha so true. 5/3/1 is going pretty well, I know you're disappointed I'm not doing starting strength, but the amount of volume/time commitment works well for the other stuff I want to do during the week too. Only in my second four-week cycle and I didn't change any of the weights from my first cycle because I didn't feel like I was lifting at full capacity for the initial cycle.
ReplyDeleteFor comparison, max rep sets for first week of the first cycle and first week of this second cycle:
BS 225lb 6>10
Bench 160lb 8>15
Dead 295lb 6>10
Press 115lb 7>9
When I started the first week I'm pretty sure I was underperforming, but since starting the first week of the first cycle I've been getting a crapload more sleep and eating a little more so I imagine that's helped my numbers a lot.