Monday, October 14, 2013

8th & I

Squat 1 x 5 @ 60%; 1 x 3 @ 70%; 1 x 2 @ 80%; 1 x 2 @ 90%; 1 x 1 @ 95%; 1 x 1 @ 103%; (1 x 1 @ 106%)

185; 215; 245; 275; 295; 315; (325(f))

Front squat 1 x 5 @ 60%; 1 x 5 @ 70%; 2 x 5 @ 75%

160; 185; 200

For time:  

Deadlift (255) 10-8-6-4-2
Double-unders 50-40-30-20-10

4.42 (video)

Notes:  Well, I went for it, but it simply wasn't there.  I included a "bonus" rep today in the program in an effort to set establish a new 1 RM.  I felt solid at 315; however, 325 was simply too heavy for my structure to handle at this point.  I have no excuses or anything -- it's just really difficult for me to squat down deep into the hole with 325 on my back and stand up with it.  I'm happy that this program has helped me reach my lifetime goal of 315 and will now shift my focus toward establishing a new 1 RM front squat in a few weeks.  I feel as though two things need to happen in order for my squat to improve.  First, I obviously need to continue squatting frequently.  Second, I need to improve my overall strength levels.  I believe that my structure will be able to handle more weight as my numbers in other areas continue to rise.  Things such as weighted pull-ups, heavy overhead work, clean and snatch pulls, GHD sit-ups, farmers' carries, etc.  These general strength movements will help me develop an better overall structure that will be capable of squatting with more weight on my back.  Metcon was solid.  I went 6 seconds faster last January, but hadn't squatted heavy beforehand.  Also, I'm getting fed up with my jump rope and am thinking about going back to my old one.  This newer wire rope is super-fast, but it always gets tangled and costs me seconds trying to straighten it out.  My old one is slightly slower, but it's much more reliable.