155x1
175x1
195x1
215x1
225x1 (gggrrrriiiinnnddddd) 10 lb PR
205x1x2
So I included warm-ups in there (155,175) in hopes of getting feedback on my progression. Previous PR was 215, was going for 225 and hit it but I obviously hit it too early because I fell back down to 205 for 2 more sets. I think I jumped too much because I feared using my energy on the earlier sets and then not being able to hit that PR. Comments? Concerns?
Band-Resisted with MONSTER MINIS
135x5x3
145x5
155x5
Pause Squats
135x3
145x3
155x3
Ball Reverse Hypers, Foam Roller Transversus, Box Jumps
3 comments:
Great job on the PR Dafina!! I think instead of doing 155 then 175 before your first workset, you could just do 165 to save some energy.
As for your weight selection, it looks like pretty even jumps so it should be fine. Though it would be helpful to try and classify all your worksets at an RPE (@8,9,10 etc.) It's good that you dropped down after the grinder at 225 to avoid failing.
Finally, there are some RAW 20-23 women's records for you to claim in August, so keep up the good work:
http://www.usapl-ca.org/records/CALIFORNIA%20STATE%20WOMEN%20RAW%20POWERLIFTING.pdf
Well, I helped her plan her warm-ups so hopefully it wasn't too bad.
In terms of the 5 singles progression and not wasting energy -- It's something I too have to come to terms with in this cycle. I believe you really should work up to 5 exhausting sets with the last being the heaviest. The time to really go for PRs and not bother wasting energy would be during the second cycle (weeks 4-6, with week 6 being PR/max time. You're still building strength this cycle. Hope that helps and/or is accurate.
Thanks for the inspiration and advice, Vit :) And Greg, yeah I didn't realize until Dave's e-mail today that there was a difference between the two cycles...somehow I missed that.
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