CFSB Week Two
Deadlift 5x3
Warm-up sets x 3
135-185-225-275-315-365
Work Sets: 5x3
385*-315-300-300-300-300-225-135
*I was in the process of working up to my first work set of 385# and was feeling pretty good. My form was tight and I felt like I was making some progress towards training my body to set my back and maintain it throughout the entire pull. When I put on 385 I felt good until I set the barbell down after the 3rd rep. I think I must have relaxed my back at the top because I felt a sharp pain in my lower back on the right side when I set it down. It’s weird…it didnt hurt during the pull, but it was when tension came off my back that I noticed the pain.
I decided that being pig headed and trying to press on was not in my best interest at this point so I chose to err on the side of caution and deload. I backed off to 315 and did a set of 3 (felt fine), then back down to 225. It was too light so I put 300 on and just did some really strict straight sets of 3 and worked on setting my back and staying tight through the full ROM. I feel better about it now, but at the time I was completely dejected about it. Felt like I had totally wasted my day.
Metcon: 10min or less
Ten rounds for time of:
10 Pull-ups
10 Ring Dips
10 Sit-ups (Anchored Abmat)
10 Squats
As Rx’d above: 11:23
I decided to go with ring dips instead of bar dips. I need to start getting them out and doing them in my warm-ups and cool downs. The lack of work on the rings showed today.
I was really hoping to break 10min, but as soon as I came off the pull-up bar around round 7 I knew the likelyhood of that happening was slim to none. Still a good workout…just feeling a little lack luster all around about things today. Crappy strength WOD (40#‘s less than last week)...and missed my goal for the metcon…but Praise the Lord I am able to work out. Things could be a lot worse…
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