Monday 16th March

Ok so ended being quite a late staff meeting at work filling in assessment tracking but it was good to get out the back and train.

Back Squat

Warmed up then hit some sets of 5s

5x65kg
5x75kg
5x80kg for a new PB!

WOD- Jackie

With no access to a rower I did the following
100x SDHP @20kg
50x thrusters @20kg
30x pull-ups (10 dead hang the rest jumping)

Time- 15:37

Thoughts

I have been following the workouts posted on Crossfit Sect as they are following a strength bias and they have some great workouts. It was the first time I'd met up with Jackie and had the stupid assumption that she'd be quite tame, so no suprises I got my ass handed to me. It took forever just to get through the SDHPs, not nice at all, had nothing left for the pull-ups hence the low number of dead hang pull ups and quite rubbish time. Good PB on the squat though which came from a discussion on Murray's Strength Bias Log on the Crossfit Message Board this was the bit that caught my eye;

"Have you considered ramping up the weight differently? There has been some discussion about this and I've heard some different theories. You repped out 365, 385, then 395 for a PR. I'm wondering if maybe you pulled, say, 335-365-395 it wouldn't be better for us. I've read that it might be better (for our program) to pull lighter, gradually ascending weights culminating in a PR. When you pull a set like 375-385-395, you're pulling damn near your PR every set, which is very stressful on the body, and significantly affects recovery. That's why we're told to cut out if we hit a PR set, no matter where it falls in our 3x5, 5x3, or whatever we're doing.I've been ramping my weight up slowly, and although I'm still getting sore while adjusting to DL'ing more often, I think I would be worse off if I was pulling near max every set. Like on my last 5x3 set, I pulled 225-275-315-365-405 for a PR. If I would have pulled something like 365-375-385-395-405, it would have had a dramatically different effect"

So today I started my work sets lower at 65kg then jumping up in weight instead of working closely around my PB level of 77.5kg. I did I had more energy for that PB set than last week. Does anyone else have any thoughts on this...?