Monday, Workout of the Day
Ok so the last week or so I have been doing some added stuff with the intention of building up some strength, but after talking to Fitz, I realized I just got to stay on course and work with him. I def felt today that the last week in intense dipping movements, and some added bench press, def took some energy out of me for todays workout, I am not disappointed in my workout, but I know if I followed program a little better, and performed the workouts when asked to do so, I would have done better. I look at the past 5 weeks, and I did see some differences in my work output, and then when I went to do muscle ups today, I was def fatigued from all the other added work, and I got to remind myself these are the things that I need to work on. However, the squat cleans @ 225 lbs, were pretty easy, and everything was easily performed, but my muscle ups suffered in the later rounds of sets 3, 4, 5 and had to break them up into 1 or 2 reps at a time. I am focused again, and going too perform what coach says to me. I got to keep on track, and I know it will pay off in the end.
The same goes for my back squat, I hit 335 lbs, and then failed on 350 lbs, but I know this was doable, as I came out of the bottom, I was half way up,and just kind of gave up on it. I did some added stuff as well with some posterior chain work, and this def took out of me of what I wanted to accomplish. I also have not taken a rest day in awhile, and maybe have had one rest day in the last 14 days, which is not good to meet optimal requirements that I want to meet.
Like I said I am not disappointed with today, I felt strong on the squat cleans, and they were pretty easy, which is a bonus for me, and my back squat I know in time will be over 350 lbs, if I stick with the program. In the past I have hit over 360 lbs at a lighter weight of over 20 lbs, so its in my reach.
Let’s keep moving ahead!
Monday, September 3rd, 2012:
A. 1 Rep Max Back Squat(High Bar)
Worked up to 335 lbs, and failed at 350 lbs, but I know I have it in me.. Just not my day.. Keep positive.
B. Complete for time of;
225 lbs squat cleans
*This was a grinder, and hit around 17 minutes and 30 seconds… I finished the first two sets in around 3 minutes, so I know if I was not physical fatigued from all that bull shit I did during the week, the muscle ups would have went faster.. Just a good indication to follow what is exactly programmed, and to perform those on the days.
C1. Chest to Bar Pull Ups Cluster, 10.10 x 3 sets, rest 1:30
C2. Barbell Walking Lunges @ 95 lbs, 30 reps in total x 30 sets, rest 1:30
The chest to bar pull ups were easy, and hit every single one… Hands still need to be taken care.
Quote from my coach and what his advise is on my stupidity.
“Please do the workouts on the correct days. You will either end up not improving as we hope or you may hurt yourself. DO NOT do anything except Dynamic efforts of the Powerflifting work, no dips, pressing with intensity, nothing!”