Friday, December 20, 2013
A. Back Squat: Build to 1RM (370-10lb. PR)
500m Row @ 85%; rest 90sec
x 9 sets
Warmed up with the bar and mobility. Didn't really have a number in my head other than something over my previous 1RM (360lbs.). We have been squatting twice a week for the last 6 weeks (1 speed and 1 submax effort) so I was feeling confident in my technique as long as my ankles would cooperate. Building up, everything felt strong and I went for 370 and hit it with a 8.5/10 effort. I was definitely pumped after hitting it but I knew that I only had one more effort like that for the day. I jumped to 382.5 (stupid) and got buried. I went back down to 375lbs. and after missing at a very high stick point that that was the weight I should have jumped to. Oh well, next time. I am happy about the speed and mobility that I have achieved in the last 6 weeks.
Moved onto the row repeats w/o a warm-up. My brain was a bit roasted so I really couldn't sustain any low numbers. I also wasn't really prepared for some major hurt. Kept it 1:44 for most sets and tried to decrease from set to set. Overall I kept it at 85% and completed without much problem.