Strength gains and conditioning pains
Warm-up:
dynamic stretching
3x5 low-bar back squat (45x5, 95x5, 135x5, 185x3, 225x1 then 230/235/240 x5)
3x5 bench press (45x5, 75x5, 105x5, 125x3, 145x1 then 150/155/160 x5)
2 rounds of:
10 95# thrusters
10 KTE
10 95# front squat
10 sit-ups
10 95# push jerk
Cool-down:
2x5 towel pull-ups
Week 4 of a strength-bias cycle. Feeling good about the strength progression, seeing slow but steady gains. Don't know if it was working out in the afternoon or getting enough rest (and turkey) this weekend, but squats felt really comfortable today - slight slowing on the 5th reps at 235 and 240 but no real stall. Bench was not quite as comfortable, but only the last 2 reps at 160 felt shaky.
While my lifting gains are on target, my conditioning is lagging big time. Ran through a scaled down version of a recent CF Unlimited workout, broken up into rounds and scaled down to keep it more continuous. Not timed as I left my watch at home. Still was a drag, was gassed by the second round; thrusters definitely the low point. Need to be more consistent about metcon work, and probably incorporate longer and heavier weight workouts.
3 comments:
Nice job with the consistency, it is paying off in progress!
Picking a cycle and deciding to stick with it (and logging it!) really helps me with the consistency.
I think getting the right amounts of rest and recovery is the hard part now.
Plan on checking gains with a CFT at some point in December.
Current squat goals are 5RM squat at 1.5xBW(~270#) and a 1RM at 300#. Press would be great if I could hit a 5RM ~135#, though that's going to be tough. No particular target on the deads, but a 1RM at 400 would be neato.
Post a Comment