Tuesday, November 2, 2010

Frank (11/2): Squat, Intensity 3

Back Squat
5x45, 5x135, 5x185, 5x225, 3x275, 3x315, 1x365, 1x405
1x425
Easy.
Fx445
I lost this forward for some reason.
1x445 (PR + 5)
There we go. I got stuck about 1/3 of the way up.
Fx455
I was a little bummed that I didn't get 455, which was my goal for this cycle, but I still managed to hit a small PR. I'll take what I can get.

Clean (kg)
2x70, 2x80, 2x90
1x100
1x105

Oly Squat: 4x8 @ 245
Ab Rollout: 3x6
Posted by Frank Wu at 8:50 PM
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11 comments:

  1. JancarloNovember 2, 2010 at 9:10 PM

    A PR is a PR Frank, I've learned that in the past couple of months... Congrats

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  2. JancarloNovember 2, 2010 at 9:20 PM

    Also, if there's something I have really learned, is that small steps are the best steps. Why didn't you first try 450 after nailing 445?

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  3. Frank WuNovember 2, 2010 at 9:27 PM

    455 is 4.5 plates. 450 is not 4.5 plates. This matters to me. :)

    Though seriously, if I think I can hit 455, then 445, 450, 455 is kind of a waste of energy. 445 was for the small PR (because I wasn't certain of 455). 455 was the real goal. The three attempts I made (ignoring the first 445...that was weird) were similar to what I would have tried at a meet.

    It's not like I'm devastated or anything. I think I can do better, though, so I'll be doing a postmortem of this cycle sometime during my deload week next week.

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  4. QNovember 2, 2010 at 9:47 PM

    Congrats on the PR!

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  5. AaronNovember 2, 2010 at 9:49 PM

    Nice cleans Frank, is 105kg a PR? *waits for Frank to get the joke*

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  6. JancarloNovember 2, 2010 at 9:50 PM

    Ahh, I didn't realize that 455 was 4.5 plates- I see what you mean. I'm like that too... Like I'm not satisfied until I hit 3.5 plates on bench, and 4 plates on squat, and then I wont be satisfied until I nail the subsequent benchmarks- a never ending cycle lol :)

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  7. JustinNovember 2, 2010 at 10:53 PM

    Not to nitpick, but 1/2 a plate would be 22.5...so not really sure why you're so hung up on the 25's =P

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  8. AaronNovember 3, 2010 at 2:02 AM

    nitpicker^^^^^^^^^^^^^^^^^^^^^^^^

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  9. ChrisNovember 3, 2010 at 3:41 AM

    I feel like this post should have the "asian squat gene" tag, because goddamn that's a sick lift. Congratulations dude.

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  10. DannyNovember 3, 2010 at 6:25 AM

    -- Nice PR Frank! I think that for a 6-7 week cycle, 10# PR is the best you can hope for at this stage, and 5# is also good. My logic: you can probably fit in 7 such cycles in a year, which means a 35# improvement.

    -- Justin, gym calculus is different from the one they teach at MIT. Half of 45 is 25 :)

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  11. Frank WuNovember 4, 2010 at 8:11 PM

    Thanks everyone!

    ReplyDelete

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