Today was an interesting strength day and maybe you’ll have some ideas on how I can work past the problem I hit the next time it happens — because it’s going to happen again.
We had a strength day today. And though I didn’t get to go in this morning due to a few things, I was impressed by what the rest of my family managed to accomplish.
- My 12-year-old daughter has a new 130# PR front squat.
- My 16-year-old daughter made it to 120#
- My wife made it to 150#, which was a 5# PR for her.
And our friend Caleb apparently did a lot of cleaning at the box (in addition to his own front squats) — picking up most of the bars that fell during bailed attempts for the three of them, plus Connie and Carrie. So Ev asked me to put a special shout out to Caleb for all the help. 🙂
I went in for the noon class with Coach Drea, Bri, and Austen. We started with a 4 round warm-up:
- 10 kettle bell goblet squats (I used a 35# kettlebell)
- 10 ab-mat sit-ups
- 15 calorie row (Bri & Austen only had to do 10)
Once that was done, we did a little refresher on front squats and got started pretty quickly thereafter. The warm-up was pretty simple… do a handful of reps at low weight and work up to 80% of your 1RM.
- 45# bar (x8)
- 95# x6
- 135# x5
- 155# x5
- 185# x3
And then we started 10 rounds of 1 rep each, with the intent of getting heavy quickly and beating our old PRs.
- 195# x1
- 205# x1
- 215# x1
- 225# x1
- 235# x1
- 245# x1 (my old 1RM)
And that’s where the trouble set in. My next few rounds were:
- 255# x1 (bail)
- 250# x1 (bail)
- 245# x1 (couldn’t even convince my body to squat under it)
- 245# x1 (same)
Then we were done.
Quite honestly once I bailed the first time, I was in my head. That’s been a pattern with me for a long time. Last week when we did the strict press/push press/push jerk strength day, I was done as soon as I bailed at 195#.
There’s something about that crazy little mental loop I hit after a fail where my brain simply starts shutting certain movements off like it did today.
Here’s what I attempted to do after the first bail:
- drop weight
- walk it off
- focus on breathing
None of that helped. 🙂
So my question is this… how do you RESET after a bail/fail on a lift? Drea and I talked after the workout and she said she also fights that. But I don’t have any clear things to try next time.
Not looking for the Holy Grail here, but some ideas on what works for other people. 🙂
Thanks Drea for the encouragement today. And great work to both Austen (who almost got 135#) and Bri (who hit 170#) — you both rocked it!
I am content to have matched my old 1RM from January 2016. It was a good lift then. It’s still a good lift. 🙂
Have a great day!