Thursday, November 21st 2013

I love Thursdays.  They usually involve some heavy lower body work, which I would say is in my strengths.  5:30am is the time I train most often, as I hadn't mentioned it before.  I choose this time even when I don't have another commitment early in the morning because it holds me accountable.  There are very, very few times where I have something else to do at this time, except maybe sleep but that is negotiable.  I've also grown attached to the other people who train at this time.  As far as I understand, we are a known as the crazy people who train before everyone else is awake and generally it is always the same people who come in at either 5:30 or 6:30.  Good times.

Strength:
3set of 3 Back Squats.

Then drop the weight by 20% and do 3 sets of 10 reps non-stop Back Squats


The first Back Squats were all supposed to be at the same weight but I think that increasing weight in each set shouldn't be a problem.  I have a (bad?) habit of being conservative on my lifts and have only recently been getting over a mental hump of heavy lifting.  Some positive self-talk always helps in the gym.

First set was 255 and moved quickly.  Did 265 on the second set with no issues and finished at 275 for 3 reps.  I could have maybe gone a little heavier but still felt good considering my current PR is 295.

The 10 reps non-stop were non-fun.  What I enjoy about most of the strength work we do in the gym is that there aren't many reps.  Taking 20% off of 275 brought me to 220 so I did that for my first 2 sets.  3rd set I decided to go up to 225 and it was manageable.

WOD:
10min AMRAP
3 Deadlifts at 245
6 HSPU
9 T2B

(Please consult my Rosetta Stone post if you need clarification on lingo)

I wanted to cop-out on the deadlifts but Alex (our awesome coach!) didn't let me and insisted on 245.  I knew that HSPU were manageable and T2B would be their usual not-too-difficult-but-slow selves.

I managed 5 rounds + 10 reps.  Deadlifts, which are not my favorite, went well.  I find the first lift to always be the hardest so I would convince myself to just do all 3 reps unbroken once I was holding onto the bar.  All of the HSPU sets were unbroken, which was both a surprise to me and Alex.  I have struggled learning them because of my lack of upper body strength coupled with the fact that I'm a pretty big guy.  It must be the programming at the gym because they've magically become much more enjoyable.  I tried to keep the T2B in sets of 3 on coach's recommendation.  I don't really have trouble doing a few reps in succession but I can't yet link them together quickly.  It goes without saying that the more time spent hanging onto the bar, the more your grip is being taxed.

All around, fun workout but I felt like I spent the entire time on T2B.  I suppose it is a good thing to work on your weaknesses, though.