Friday, December 20, 2013

Training: 12/18/2013

A. Back Squat: Build to 1RM (370-10lb. PR)
500m Row @ 85%; rest 90sec
x 9 sets
Notes: Woke up in the middle of the night hungry.  Didn't have enough carbs before bed I suspect.  I ate an apple and got back to sleep   Decided to train in the afternoon instead of the morning because I wanted to train with Jason and I usually lift better in the afternoon.  

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.    

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