today was week six…so going for 1 rep max. I did not know how hard to go at first with the 5 rep and 3 rep sets. Dunno if i hurt myself with the 1RM. Also was not sure how fast to jump weight. My 5 RM is 250#. These were my sets:
warm up 45# x 10, 95 x 5, 135 x 5
work: 185 x 5, 205 x 3, 225 x 3, 245 x 1, 265 x 1, 275 x 1 (previous PR), 285 x 1 (with a spotter) PR
wondering if i should have kept the first few sets a little lighter and then jumped right up to 245 or 265 1RM?
tomorrow is deadlifts for 1RM…same protocol…want to get it right for a solid PR!
First, I don’t think “with a spotter” counts (ever), but that’s up to you.
It’s hard to say whether or not your buildup affected you. That looks ok to me. How did 265 and 275 feel? Could you have gotten 285 without a spot or was it time to bail when the spotter helped? What kind of time spacing did you do between sets today and how does that spacing compare to what you normally do?... Rest, Diet and recovery (from sometimes overly grueling metcons) can also be a factor. How was your weekend? Did you drink or eat poorly? indulgent weekends always affects my mondays. (For both ME loadouts and MetCon performance)
As long as you are moving in the right direction, don’t worry about “what’s my number” ... 1 rep more or 1 pound more is progress. Also, CFSB isn’t just a 6 week program, it’s a CrossFit implementation that many of us have embraced and continue to progress. Matter of fact, a good friend of mine actually got strong enough and maintained enough metcon capacity to qualify for regionals using CFSB as her training program.
ok, so one phenomenon that we’ve all observed is “top end compression” - meaning that your 3RM, 5RM and 1RM all seem to start to converge and, your squat 20RM is going to get closer to your 5RM than you’d expect (at least it has for me.)
I think it becomes more observable as you get through more and more cycles so I don’t think that it what’s affecting you this week, but it’s something to be aware of.
OK…thanks for that info. I thought the 1RM was sort of necessary to know for a variety of reasons…..certain WOD’s for example. Speaking of WOD’s, i am getting so into the heavy lifting that i find myself doing less metcon work. I usually do something but today for example i did nothing other than Hspu’s, Du’s, and hyper extensions and did not feel guilty at all.
I don’t think we see CF mainpage wods that say x% of your 1RM very often (if at all.) If you do see one of those at an affiliate or something and you don’t know your 1RM, take a look at the wod, try and figure out where to set the load based on #‘s you do know (3RM/5RM)
Try not to skip your metcon work, it’s just as important as the ME work. Also, I would recommend never skipping the HR work. If time constraints force you to sacrifice ME or HR, do the high rep work. I’ve find that the more effort I put into HR work, the easier the ME stuff is the next week.
One of things that I learned was that I was taking way too much time between ME sets. 2-3 mins is enough. If you are used to going longer, you will probably see a drop in capacity initially, but it will return.