Sunday, September 15, 2013

8th & I (am)

Squat 1 x 5 @ 70%; 1 x 5 @ 80%; 1 x 2 @ 85%; 1 x 3 @ 90%; 1 x 1 @ 100%

215; 245; 260; 275; 305; 315

Front squat 1 x 5 @ 65%; 1 x 4 @ 75%; 1 x 4 @ 80%; 1 x 4 @ 85%

170; 200; 210; 225

5 rounds of:

3 deadlifts (315)
7 HSPUs
21 double-unders

Rest 2 minutes between rounds

Washington-Lee High School Track (pm)

70 burpees  (10 OTM for 7 minutes)

Notes:  Well, it was a pretty special day for me.  I've been trying to get my squat up to 315 for many years now, but it has never happened until today.  Today is the unofficial half-way point of the Hatch cycle, and the last working set was a single at 100%.  I've used 305 as my 1 RM for this cycle because that's the most I've ever squatted.  I told myself that I could go for a new 1 RM today if I felt good at 305.  I felt very strong on 305, so I took a shot at 315 and handled it nicely.  My legs felt incredible today.  I could tell on the warm-up row that they had a lot of juice in them.  I also front squatted 225 for a set of 4, and that felt very manageable.  I was feeling very good after squatting so I used 315 for the deadlifts.  I've never used anything that heavy in a "workout."  I handled that weight well for all five rounds and approached them as singles as opposed to touch-and-go style.  Did a better job of turning the hips over in the HSPUs; however, after seeing it on video, I know that I can still get the hips even more involved.  I failed the 7th rep on the final set, but felt good otherwise.  

Had programmed 100 burpees (10 OTM for 10 minutes), but decided to pull the plug after 7 minutes.  I could've finished it, but I didn't want to absolutely wreck myself.  I think you need to be careful with the whole "listen to your body" thing, though.  If you don't watch it, then pretty soon you're cutting all of your workouts short because you don't want to feel too much pain.  I feel as though I've now given myself an "out" whenever the going gets tough.  I think I need to decide beforehand we're going for it or not.  I don't like leaving the option in mind that I can stop the workout if it feels too hard.