A. Clean + Clean/Front Squat; 1.1.1; rest 30s/3 minutes x 3 sets (1 Clean single reset w/minimal rest into another clean then right into a front squat; after the front squat drop it and rest 30s then continue to rep 2. Each set will be a total of 6 cleans and 3 front squats - if that makese sense)
Done @ 135-135-145. Failed final FS @ 145. Ugh. This whole day intimidated me and I let it impact the workout, I think. So much squatting and I wanted it to go well but I was nervous of pushing the weights. I intended to go up in weight each set but got nervous after the first so kept the weight the same for #2, then forced myself to go up for #3. I think I failed that last FS mostly just for mental reasons - I was fatigued but still shouldn't have lost it.
B. Safety bar box squat; 5 reps; rest 2:30 x 4 sets
Done @ 145-155-155-165, regular bar (no safety bar). Ditto here - I was leery of going to heavy, mentally not in "fight" mode for this day. That said, I think my last set was actually my best and I can definitely see how these will be helpful in getting my glutes to work. There was no way I was going to stand up off that box without fully engaging glutes all around and driving those hips through. So, by the end, I was happy to be doing these. Just wish I'd been in a better place mentally going into this day.
C1. Reverse Hyper; 10 reps @20x1; rest 30s
C2. Strict toes to rings @31X1; 6-8 reps; rest 30s
C3. Jefferson Curl; 8-10 reps w/35lb BB; Rest 2 minutes x 3 sets
Done with 25lbs for C1, 8 reps for C2, 10 reps for C3. Felt good.
D. Medball hamstring curls; 10-12 reps; rest 60s x 3 sets
Done, 12 reps all sets.
OVERALL: Like I said above, I was nervous coming into this day and it showed. I felt tentative and didn't have the fire I would have needed to try to push the weights. But a good learning experience. I may not be good at squatting but I'm not doing myself any favors by lacking confidence going into a workout.
Mindset definitely plays a role. With that said this is training and not testing, so really focus on trying to take some pressure off yourself. We don't need to hit maximal weights for strength adaptations (literature has shown us that as long as your above 75% the possibility is there). This is a lot of volume (what we are going for) so you don't need to 'push' the weights to get the stimulus. Training should be a stress reliever/fun as much as it is about making yourself the best version of yourself. I know it's intimidating and out of your comfort zone, but that's half the reason we do it, take pride and some joy in that - and try not to beat yourself up as much :).
ReplyDeleteOverall very happy with how today went!
All very true but a hard lesson for me to fully learn. I used to say something similar about training for running though - you can't "race" every training day or else you wear yourself down not just physically but mentally. Need to bring that mindset here, especially on weakness days.
DeleteThanks, coach!