Workout:
Field Strong
Foam Rolling
4-Way Hip Stretch
1-leg Glute Bridge
Hip Openers
Miniband Psoas Activation
Front Plank
Miniband Squats
KB Sumo Squat Holds
---
Back Squat 3x5
Warm Up: 45x5, 95x5, 135x5, 185x5, 225x3, 265x2
Work: 280x3x5
DB RLESS
Warm Up: BWx5, 30x5, 60x5
Work: 85sx3, 60sx5, 60sx5
Didn't hit 3x5 at 85s today.
Bench Press: 45x30
---
Cool Down
Reading:
I read more of "Alone on the Wall".
Notes:
1 - Northwestern over Vanderbilt! What a game.
2 - It feels good to match my lifetime 5-rep PRs in both squat and deadlift pre-surgery:
Back Squat x 5: 280 (01/17/2013 -> 03/16/2017)
Deadlift x 5: 345 (01/23/2013 -> 03/14/2017)
I weigh 5-10 less then I did back then. However, my RLESS is considerably lower than it was back then, plenty of work to do there.
Lifetime best RLESS: 205x5ea (front rack barbell) (04/11/2013)
Current Best: 160x5ea (Side loaded DB)
3 - My thoughts on testing 1 RMs versus using an equation to estimate a 1 RM for programming has shifted a bit. I used to think that there was no point in calculating a 1 RM, because if you couldn't lift it, it wasn't a 1 RM. I also would hear people say often that testing 1 RMs too often can cause injury. Back then I would laugh that off, dismissing it by saying that it's hard to get injured while squatting if your technique is good. Because of this I used to train by doing a rep or two at 95%-100% during my warm up before work sets. Now I don't train this way, and I think training that way isn't a great way to train, especially not for an extended period of time. I think this is because it's east for that max intensity rep to get sloppy over time, then you end up grooving that sloppy movement pattern with your work sets, potentially adding flaws to your form over time. It may not hurt you in 4 weeks, and it may not hurt you in 10 weeks, but after a while the flaws in your form can translate into all sorts of different kinds of wear & tear injuries. So I think this is what generally is meant by "doing 1 RMs too often can lead to injury". As such, I think it's totally fine to use an equation to estimate your 1 RM for the purpose of selecting training weights. This is what I will be doing when I shift programs starting next week.
Field Strong
Foam Rolling
4-Way Hip Stretch
1-leg Glute Bridge
Hip Openers
Miniband Psoas Activation
Front Plank
Miniband Squats
KB Sumo Squat Holds
---
Back Squat 3x5
Warm Up: 45x5, 95x5, 135x5, 185x5, 225x3, 265x2
Work: 280x3x5
DB RLESS
Warm Up: BWx5, 30x5, 60x5
Work: 85sx3, 60sx5, 60sx5
Didn't hit 3x5 at 85s today.
Bench Press: 45x30
---
Cool Down
Reading:
I read more of "Alone on the Wall".
Notes:
1 - Northwestern over Vanderbilt! What a game.
2 - It feels good to match my lifetime 5-rep PRs in both squat and deadlift pre-surgery:
Back Squat x 5: 280 (01/17/2013 -> 03/16/2017)
Deadlift x 5: 345 (01/23/2013 -> 03/14/2017)
I weigh 5-10 less then I did back then. However, my RLESS is considerably lower than it was back then, plenty of work to do there.
Lifetime best RLESS: 205x5ea (front rack barbell) (04/11/2013)
Current Best: 160x5ea (Side loaded DB)
3 - My thoughts on testing 1 RMs versus using an equation to estimate a 1 RM for programming has shifted a bit. I used to think that there was no point in calculating a 1 RM, because if you couldn't lift it, it wasn't a 1 RM. I also would hear people say often that testing 1 RMs too often can cause injury. Back then I would laugh that off, dismissing it by saying that it's hard to get injured while squatting if your technique is good. Because of this I used to train by doing a rep or two at 95%-100% during my warm up before work sets. Now I don't train this way, and I think training that way isn't a great way to train, especially not for an extended period of time. I think this is because it's east for that max intensity rep to get sloppy over time, then you end up grooving that sloppy movement pattern with your work sets, potentially adding flaws to your form over time. It may not hurt you in 4 weeks, and it may not hurt you in 10 weeks, but after a while the flaws in your form can translate into all sorts of different kinds of wear & tear injuries. So I think this is what generally is meant by "doing 1 RMs too often can lead to injury". As such, I think it's totally fine to use an equation to estimate your 1 RM for the purpose of selecting training weights. This is what I will be doing when I shift programs starting next week.
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