Slow but Steady

Monday 01/11/2010
Back Squat 5/5/5
185-195
CFSB states that if you are working on a 3set of a 5rep max and you hit a PR on the 2nd set you are to not increase the weight until the following week. The premise is recovery. You have taxed your body in a way that it has not been used (i.e. setting a PR) and to keep increasing the weight would only mean that you are decreasing the ability to recover. The following week should be a greater jump in weight (say 10# instead of 5#) if you felt good enough to keep adding weight to the current lifting session.

5rounds
25 Pullups
7 Push Jerks at 135#
11:43
This a WOD Josh did at Fury with a 1K row in the beginning. I did not row, I have no rower. I did not run, I had no time that day, I was already running late. My shoulder stabilizers are SORE!

Today 01/12/2010
Deadlift 5/5/5
205-235
See explaination for only completing 2sets under Back Squat above
12-9-6 protocal at 185

3rounds
400M run
max rep pushups
2min rest
1:32--20
1:39--20
1:39--20
All runs and pushups were done with a 20# vest.

I am confident that I can improve on my strength during this 6week cycle and I understand now that it will be slow and steady.