A. Build to 1RM back squat: WU sets up to 3 @ 175 then 1 @ 195-205-215-225(fail x 3), rest 10 min, then AMRAP 30x1 @ 85% (182.5) = 6 reps
The good: 215 is my existing PR, which I hadn't hit since before my July surgery (hadn't even been over 200 since then). Haven't squatted heavy since before the Open so I'm ok with tying my max while getting used to having heavy weight on for the first time in a while.
The bad: my squat is a mess. 215 was a struggle, I've got no speed, my hips still seem wonky, my depth is questionable (heavy squats used to BURY me but it seems like I've overcorrected...). Blah. Also, I have no fight - I probably could have had 225 if I'd fought for it, and also 1 more rep on the AMRAP (although "x" had turned into a slow grind so maybe not). My head has got to be pretty high on the list of "problems that prevent me from squatting more." The AMRAP was tough at that tempo - I've done sets of 5 around/heavier than that but definitely usually take a few more seconds between each rep.
See videos: https://www.youtube.com/watch?v=xSY6fA2vorM, https://www.youtube.com/watch?v=Ye1kug0jm0Y, https://www.youtube.com/watch?v=L9DWXsk4iFc, https://www.youtube.com/watch?v=u6q410Kxs7A.
B. Sorenson hold: AMSAP = 2:16
Never done this before so I have absolutely no idea if this is a good result. Def felt like a max effort - I think my entire posterior chain would have cramped up with another second or two :)
C. 200 DUs for time = 3:03
Eh. First 110 went well (62-48 with a short break) but the last 90 were broken a bunch. I really need to work on relaxing (shoulders, grip), I fatigue too quickly on big sets. I also failed to nail the proper pony tail placement, leading to some mishaps.
D. 5 min max cals on Airdyne = 107
We don't have an AD at Brickwall Downtown but since my usual gym is mostly an empty box right now (moving locations, will be in flux for another couple weeks), I worked out at our other BW location. Since we don't have one downtown, I've only used the AD a handful of times, so I had no feel for pacing or how this would go. I think this is decent? Maybe had another cal or two in me? On efforts like this I often go out too hard and then try to hang on for dear life (while registering positive splits...that was my specialty as a runner!) but my cal/min pace didn't drop very much.
E. 20-30 min Z1 flush = easy 25 mins on AD
OVERALL: I feel ok with how Day 1 went...I guess...no, that's probably a lie. I really really really want more weight on my BS and it frustrates the hell out of me that it is still such a weakness. But given that a) I haven't squatted heavy since early January and b) I am a fucking (pardon) headcase with planned maxes, and it is the WORST with squats...I guess I'll take it. Certainly plenty to work on. I also hadn't done an early AM workout in about two weeks but I don't think that was a factor - sleep was good, as we yesterday's nutrition.
Hey Jess,
ReplyDeleteEveryone has issues above 90% 1RM - well at least most people (myself included). Working at higher %'s often and getting exposure to those weights will definitely help mentally.
Sorensen hold is solid - look for a 2:00 standard there typically.
I am using the airdyne/rowing to determine where on the spectrum of powerful vs enduring you are, but in general that is a good score for a 5 minute airdyne. Will be interesting to see how that stacks up to our other tests.
DU seems a little slow - not 'bad' but i'd like that to be in the 2:20-2:30 range, something we can definitely work on by figuring out best way for you to break up big sets etc. They will always appear in competition so knowing how to break them up / stay efficient will be very helpful.
Overall a very solid day!
Cool, thanks! I agree on the DUs - first 100 were done right around 1:00 then things fell apart. They were a stupidly hard skill for me (I'm talking a solid 18+ months of working and working them before they even came close to clicking, I was everyone's pet project in the gym to see if they could help me sort it out) and I still have a hard time relaxing.
DeleteLooking forward to improving that squat - I just want that 90+% to be a higher number :)
Forgot to add, definitely think you may have been able to 'fight' for 225. Tempo down on the amrap was a little fast on few reps, but i'd definitely count it for the score, solid pacing at the top! Definitely think we can/should improve mechanics. Will have you record some WB / lighter weight knee flexion work to see if it's a load thing or a movement / mobility issue.
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