Haven't posted in a couple weeks but I've still been working hard (4 or 5 days a week, and haven't missed one of CFFB's amateur strength wods).
Thought I'd give an update on some of my numbers and my thoughts.
Squat - successfully did 3x5 @ 220 on Friday evening. Honestly, doesn't feel great...but I guess it didn't feel very good around 185 lbs either, so hopefully my linear progression won't stall for awhile. I've found that my later working sets feel the best. Feel like this means I have to commit to a better warm-up. What I've been doing to warm-up is 5-10 minutes on the airdyne, then five sets of squats (2x5 at 45 lb, 1x5 at 135, 1x3 at 185, 1x2 at 195, as the example of what I did on Friday before 3x5 at 220; this is about what SS prescribes to warm-up.) I also do a fair amount of stretching and leg swings, etc. What do you guys usually do to warm-up before squatting? Will perform 3x5 @ 225 later tonight.
Press - last week did 105 lbs. Will do 3x5 @ 107.5 today at lunch. Progress is slow and steady...linearly adding 2.5 lbs per time, hasn't gotten difficult yet.
Deadlift - last week did 1x5 @ 255 lbs. Feels pretty good. Slow and steady.
Power Cleans - 5x3 @ 155 lbs. on Saturday. Felt really good, too. I've been adding 5 lbs. per week even though CFFB says 2.5 lbs.
Bench Press - 3x5 @ 160 lbs. last week. Easy.
That's about what I do when I warm up for squats. I feel the same way about my 2nd set feeling the best out of the 3.
ReplyDeleteAlso, both fucking gyms on base are closed this whole week. Unnannounced. Open for active duty only. This is horse shit. I think it's an omen, I have a semi-sprained adductor I need to work on so I think I'm going to take an easy week and just crush food and sleep and study and maybe some low-intensity rowing to lean out some.
ReplyDeleteThat's horse shit, but rest is good.
DeleteI do a similar warmup for squats. And second set always feels better for me than first.
https://www.youtube.com/watch?v=b6C9MRAGgUE
ReplyDeletecheck out at 5:25 this pre-squat stretch this guy is doing with elastic bands. pretty legit. i did it last night before my squats and think it helped. prob wouldn't hurt to do it every night for awhile.
That's a good one. We do those in class a good amount.
ReplyDelete