I knew that after 600 feet of lunges, a hockey game, 150 squats, and 30 hang power cleans in the last 2 days, a run in near 100 degree heat would destroy me. I listened to my body (or my psyche) and went with a 5K row.
First, CFSB deadlift. I was pretty sure I couldn't go up 5lbs on a 3RM, so I went with a 5RM and got to 345. The grip on this was shotty from the mups and HPC yesterday, so I failed on the attempt for 350 after 4 reps when the bar slipped from my hands. I tried to regrip but my effort was gone. I then did 225 at 15,12,9. This was tough, but doable. Next time I'll go for 21,15,12 I guess.
Having done that first was a mistake. I then went for a looong row. I got the 5K in 19:57, but I know I could have done better if I were fresh. I usually maintain a 1:50 500m split average and today I struggled for a 2:00 minute 500 split. I even paused at a 2K for a moment to consider my options. 2 seconds later I stuck to my comittment and finished the 5K in under 20. This is my first 5K row, but I'm not calling it a PR because I know I could get sub 19 if my posterior chain were intact and ready.
On a side note, my weight is still slowly climbing. I'm not usually worried about this, as performance makes more difference to me, but it is harder to do HSPU, pullups and other body weight movements as the weight climbs. I used to hover around 195, now it seems I hover around 200. I am not on a strict zone, but I am not off a ton either. If I go strict zone I start to feel like I am denying myself and I get to caught up in diet. I'm not sure if I should be concerned or not, but I may try to limit my diet more or try the strict zone for another 30 day trial in July.
3 comments:
21-15-9 protocol comes after 15-12-9. You need to push harder if your 5rep max is 345, your 1rep max is obviously higher than that. I say finish next week with 21-15-9 then bump it up to 275-285 and start with 12-9-6. Also make sure you have GREAT form with the protocols
I have struggled with the deadlift protocol and know I should hit 21-15-9 next, just not real excited about it. This was my first try at 5RM. My 1RM was 375, so I plan to go up to 350 or 355 next time. I have a hard time with the higher reps, but I guess that is the idea, huh?
I would say next 3x5 day make 345 your second set and see what you feel about 350 or 355 for the third. 5# increase is still a PR. Once you get to the point were you feel you could not get the next week by 5 drop to 3x3. The protocol is meant for heavy weight under cardiovascular stress and to hammer the form. Just like "Diane". I am at 200# for 15-12-9 next time around I know you can pull heavier than what you currently are pulling. DiggDeep and get it done!!!
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