- 45 lbs x 5, 135 x 5, 165 x 5, 190 x 3
- 210 x 5
- 240 x 5
- 270 x 5
I decided to go for sorta-5/3/1 for squats. My plan is to do Wendler 5/3/1 as written but only for squats and to skip the deload week. I found that 5/3/1 worked okay for squats so I figure I will try to milk it some more until I come up with something better.
- 45 x 5, 95 x 5, 135 x 5, 150 x 5, 165 x 5, 180 x 5
I like these and should do them more often.
I’ve noticed a phenomenon where the first 2 minutes (+/- 30 seconds) of rowing, running, etc., I can sustain a certain pace but then hit a wall where I then struggle at a much slower pace. The interesting thing about this is that the initial faster pace feels easy up until the wall. I would guess this is a case where some energy system is being depleted. This occurs whether I am going straight through (such as 2k row) or doing intervals. Even with 1 minute rests, I do not recover for the subsequent intervals. It would be interesting to figure out what the limitation is and how to train it.