Day 47

Testing Day

Phase 1

Work up to new 1RM for backsquat @ 30X1 tempo

1RM goal – 120# (last 5RM was 102#)

50% estimated max – 5 x 30X1 tempo (58#)

75% estimated max – 3 x 30X1 tempo (88#)

85% estimated max – 1 x 30X1 tempo (98#)

90% estimated max – 1 x 30X1 tempo (103# - miscalculated the weights and thought I was doing 108#)

Tried for 118# for new 1RM but had to bail.

Phase 2

Load up bar to 85% of max weight (88#) and complete max reps = 10 with chest up

Phase 3

Max calorie burn for all-out 1 min row = 14 cal (lame… but getting the rowing movement down correctly is difficult for me)

How it felt: I was disappointed about the 1RM, since it only ended up being 1# more than my previous 5RM in January. But completing max reps at 88# was difficult to do with proper form, so I am being patient with myself and allowing my body to catch up with my mental goals. It’ll happen! I love CFA and the community of people who cheer you on when you feel like you literally can’t stand up under the weight. Today was my first time having to bail… it was kind of fun to send the bar bouncing to the floor. Can’t wait until I can backsquat my own BW! Joshua was up over 200# today… he’s a beast. :)