Outlaw Way 130129 (Squats!)
I’m not gonna knock around any bushes or whatever that weird saying is. I love squat days, working off percentages, working on heaviest sets possible, working up to a 1RM; it doesn’t get much better than squat days. As soon as I read the words “20 minutes to establish 1RM HBBS” in last nights Outlaw Way post, I immediately went to bed so that tomorrow would come sooner, like a kid on Christmas. It’s all I could think about all day. I even figured out that given the conventional wisdom that your front squat should be around 80% of your high bar back squat, my 275# front squat should lead me to a 343# back squat. Last time we tested, I hit 320#, the time before that was 305#, constant gains are always good, but sometimes can be hard to maintain. In any case 335# was my goal, 345# if 335# went up without blacking out.
20 minutes to establish a 1RM HBBS. 345#
Run 400m @ 75% – rest 3 minutes.
Run 400m @ 85% – rest 4 minutes.
Run 400m @ 90% – rest 5 minutes.
Run 400m – all out.
I get a lot of shit for how much I warm up, I’ve been trying recently to streamline the process, having only squats to think about helped a lot today. Ankles, hamstrings, hips and then right into warmup sets at 135# – nearly certain it only took 20 minutes. I don’t like to take huge jumps working up to 1RM efforts, I’m a firm believer in warming up the CNS without fatiguing the muscle so my sets went like this.
135×5, 225×3, 275×2, 295×1, 315×1, 335×1, 345×1
It’s crazy how that 10 pounds pushes you over the edge. My form on 335# was actually pretty good, a bit of a wink at the bottom, but I stayed tight pretty much through the effort. For whatever reason on the 345# rep I picked a spot a bit closer to look at and I think it pulled my chest down a bit, and you saw there my back started to round as my hips pulled out from under me. I would’ve liked to try 350# but I didn’t think it was prudent. This makes for a 25# PR, and the 4th PR in the last 10 days – so glad to be on the other side of the streak of injury I hit in December.
By the end of the squat work, it had started pouring rain. I wasn’t about to run 400m all out in pouring rain. Firstly, it wouldn’t be much of a test of my speed because at most I’d be doing 85%. Secondly, it seemed like a better way to get injured than to really prove anything. Instead I did three 500m repeats at 1:40.
Let’s break down some thinking I’ve been doing lately. My goal, very early on in Crossfit, about a month is, was and has always been the Regionals 2014. I’m not one to get lost in illusions that in 6 months before this years open I would be able to compete at that level. Outlaw Way has filled my need lately to push myself, but its about to diverge from my goals pretty starkly. I have a sneaky suspicion that this deload is about to lead into 4 weeks of intense conditioning and gymnastics work leading into the open and regionals. My goals at the moment are not that, I’m trying to add as much strength as possible before the conditioning requirements for next year kick in. The solution I’ve come up with is to hire a remote coach that can program for my specific goals so that I can attack them as ferociously as I want. This of course would mean temporarily stopping Outlaw programming and potentially not being able to post the specifics of my training. I’m planning a traincation in early February to Faction Strength & Conditioning, home of Crossfit Memphis – to visit with a potential coach. Stay tuned. If you’re in the Memphis area, drop a line.
I need to finish this post before the storm knocks out my power.