Wednesday, December 11, 2013

Training Journal #6 12/11/13 "Lesson Learned"

Currently halfway in to a 5,3,2 "Easy Strength" style program. I took a tip from Dan John and inserted a 3x8 day every 5 workouts. This way I can hit 5,3,2 twice for both A and B days before I do a 3x8 day. I made a BIG mistake on my first 3x8 day. Read on for details!

Wednesday, 12/4/13 "A" 3x8
Core training: 
-Crawling foot/hand slaps
-Cat Dogs

-KB Swings: 80

-Barbell Deadlifts: 205, 210, 210
-Bench Press: 115, 115, 115
-1/2 Kneeling Hip Flexor Stretch

-Barbell Front Squats: 160x5, 155x5
-Chin Ups: 15x5, 10x5
-Rocking+External Rotations

-Sled Sprints: 6x20m@100lbs

Notice anything weird? For example, what's up with my front squats and chin ups? I've been above those numbers for quite a while!! Well, my problem was this: I didn't believe that deadlifts ACTUALLY took that much toll on my CNS. Maybe they didn't when I wasn't doing 8 reps, I don't know. But what I DO know is that after 3 sets of 8 reps of deadlifts, my front squats and chin ups were absolutely toast. I didn't go too heavy on the deadlifts, either! My body just felt TIRED, systemically. Energy was dropping rapidly, and I didn't want to continue. Notice I only did two sets of 5 reps on my squats and chins...oops.

Lesson learned! From now on I will start with squats first, ALWAYS! No matter the reps. This session was a wash in terms of load, but I learned something valuable that I can apply to my programming for others immediately. Elite coaches may look at this and think, "Noob!" But I used to be a martial artist/soccer player turned track athlete! Weight training only became a part of my vocabulary when I was in college. In my quest to become an "under the bar" guy, in addition to being a good coach, I have had to learn some tough lessons. This is one of them.

Here's to being better in the future and not repeating the same mistake twice...

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