Today I completed testing of new maxes after one week after completing complete power look. Having some mixed emotions for sure as I did set some PRs, but not in the fashion I’d hoped. Lifts were as follows…
front squat started-260lbs
end-275lbs(very ugly lifetime PR, while I left a stain on the floor I hesitate to call it a squat)
-end-235lbs (very disappointed as I was able to do 230 for 3x3 without difficulty during week 10 workout)
ended @ 405 lbs (tied lifetime PR, missed 415)
push press-started 200lbs
ended @ 210lbs (a 5lb PR, but during week 8 I would’ve expected to hit closer to 225).
Bodyweight increased from 180-185, but I believe its mostly fat as I went from pretty lean to looking skinny fat. Definitely not cool given I go to the beach in a week. I’ll post pics when I get a chance.
Program went very well for me during weeks 1-8. Actually expected to hit some really big lifetime PRs on the front squat and push press. I tweaked my low back a bit during week 8 and while it doesn’t seem to bother me when training, perhaps it does? Whether the back tweak is responsible or not, my progress stopped during week 8, and I found myself losing strength on my front squat and push press during weeks 9 and 10. I was able to make my weights on the deadlift and bench press though.
-Peaking seems to have failed me once again. I believe I would’ve hit higher weights without taking a week off from training after week 10. Supercompensation never seems to work out to my advantage.
-I think cutting exercises and volume during weeks 8-10 may also have hurt me. I was doing zercher carries, overhead carries and farmers walks during the first 7 weeks and dropped them for the last 3 weeks thinking it would help with recovery. The zercher carries in particular seemed to be helping my front squat and my grip strength improved considerably from farmers walks.
-really liked the 1/2 push presses, pause squats from earlier in the program.
-5x6 front squats were brutal, but I was thrilled upon completing that workout.
-if I were to do the program again I think I’d stop at week 8, or keep the assistance work.
-if you haven’t tried zercher carries, give them a go. They made staying upright much easier on front squats and deadlifts. As soon as I dropped them my upper back began to become a limiting factor on my front squat again.
-for what its worth I’m switching to programming geared toward improving at crossfit (described by CT in the micro-pa forum, elesewhere). I’m 35 years old and find myself wanting to try something new and competitive. Planning to visit with an olympic weightlifting coach after my vacation to help my olympic lifts, something I should’ve done long ago.
-I welcome any thoughts, criticism, etc!