I was scheduled to pull 2 sets of 5 at 90% however I resolved to channel Wendler and leave a rep in the tank. Warm-ups felt ok though it was late on Saturday afternoon so no much vibe in the gym. I am trying to focus on my pre lift routine and ensure it is the same for each lift. As I set for my first work set I put tension on the bar get my hips set, tight and pull. First rep feels slow but top end speed is good. The next 3 reps are good with minimal pause between reps. While I stop at 4 I comfortable have another 1 medium intensity and probably 2 grinders left in me so I am feeling good.
I kick back and rest for my next set and watch Dan Rucci who Dee alerted me is super-setting barbell rows with vacuming the gym??? Fuck I guarantee if we called that a WOD it would be in the cross-fit gyms in seconds...relax I am kidding!
I asked Ando to video the first set and it looks surprisingly good. My back is looking good though two development points are apparent. First my hips still lift first, there is some structural weakness there in the hamstrings as they aren't keeping me as tightly locked in on the first pull. Not too worry I will hammer that in the off season. Second, I am not driving my hips under the bar 3/4 of the way up. I need to be much more forceful on this.
After viewing the footage I am confident in my second set and duly knock 4 reps out under Dan's watchful gaze. He chides me for leaving some in the tank but after the week I have had 2 sets of 4 at 90% feels very good. The Wendler calculator approximates that to equal my exact goal PB for Nationals!
I am on a roll now and squeeze in my bench sets, aiming for more volume in the run up to Melbourne. Finally I decide to throw 70% on the mono-lift and duly bang out some sets of 3-4 reps working on the form errors that derailed me on Thursday. It felt like I worked through the kinks but Monday's session will tell.
Now its Chinese food, lots of water and chill out!
Stay Strong
Thomo
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