Squats for week #2 workouts have gone, thus far: 330lbx4 in cycle #1 to 335lbx5 in cycle #2. Today called for 345lbs on my final set and I had in mind to get at least 6 reps seeing as I did 355lb for 5 in week #3 of the last cycle. I picked 8 reps as the ultimate goal, but this turned out to be a little ambitious and I ended up getting 7 reps. Still, this is good improvement: 330x4-->335x5-->345x7. On these heavier weight, higher rep sets, I think the inflexibility in my hips and hamstrings are really starting to hinder me. My back is giving out way before my legs are. Although before beginning 5/3/1 I never did more than 1 rep or 2 reps over 300lbs, so maybe I'm just not used to it yet. On a related note, I need to warm up more. My legs are feeling like lead before I begin my working sets. Anyway, I really have no idea what I'm talking about.
Goals:
270x3
305x3 345x3
Lifted:
270x3
305x3 345x7
For assistance work I only did front squats, 5 sets (3 sets of 135 for 7, 2 sets of 225x3). Doing back squats has made my back tighten up the past couple of squat workouts. Again, due to my tight hamstrings and hips, I think. Stretched and foam rolled afterwards, as usual.
First off, kudos on your blog and your 531 progress. Great work, man!
ReplyDeleteRegarding hip tightness and rigidity, you may wanna check out Jim's suggestions for some dynamic stretching/warm-up movements: http://is.gd/vOCBFs
I've started using more dynamic stretches for lower and upper body and feel a discernible difference.
Take care -
Derek
http://five3one.wordpress.com/
Hey Derek,
ReplyDeleteThank's very much for the link, I'll be incorporating some pre-workout stretches now, for sure.
Also, it pleases me to see your blog. I'll be checking in!
Gabe