It has been going really well in terms of the squat strength. My 1 RM prior to starting this squat cycle was 325. Yesterday as part of the program I squatted 301 for 4 reps. After that I set a 3RM in the front squat at 270. I'm already stronger in the squat after 4 weeks and am really looking forward to seeing the progress at the conclusion of the 12 week program.
Oly lifting has been pushed to the side as I am dealing with some troubling shoulder issue. Full snatches and any kind of jerks have been causing pain. I have been in to see an ortho and will be getting some PT done in the coming weeks so I can hopefully resume Oly lifting as I need the work here.
Conditioning has taken a back set as the squats are time and energy consuming and my focus is gaining a bit of weight and keeping power output high for all workouts.
I did do 3 testing workouts this past week while on Vacation to see where I am at right now.
The first was
15-12-9
Power Clean 115#
burpees
done @ 95%
2:58. Not too bad. Little slow on burpees. When "in top shape" this is in the 2:40 range. This is the kind of workout I prefer. Go hard and fast, deal with a little pain and then it's done. If this was a 10 min AMRAP I would hate it.
*Note this was done after 4x8 HBBS, and 4x5 Front Squat so I was lacking a bit of pop, but the limiter was mainly breathing anyways.
Second one was
500m Row
15 Power Snatch 115#
100 DU's
15 Power Snatch 115#
500m row
time was 9:07 done at 95%. This is the time domain and area I need the most work in as it seems to be most frequent in any X-fit competition and it is my biggest goat. First 500m was in ~1:40 and was very comfortable as rowing is my biggest strength. PS were done 9/3/3 with short rest and then I slowed big time. Did 25 DU's to start and started gassing and missing reps and was breathing heavily. Second set of snatches was slow and was triples and doubles. Last 500m I was sucking wind something fierce and completed in about 2:02 with no drive pop or desire to go hard at end. Legs felt fine for the most part, breathing was the limiter.
Third test of week was 200 walking lunges for time. This was done the day after heavy LBBS and Front Squats, and following 200m repeats in the sand. It was also done in the sand and I finished in 4:53 unbroken for a PR. Legs felt really good, just need a bit more urgency to speed this up.
As always priorities and goals are changing on the fly here but for now my top priority is fixing shoulder issue and continuing with the squat work. I still look forward to the squat days and like the heavy work for now.
No comments:
Post a Comment