I was going for a one rep max on my back squat and on my last rep, I lost my balance coming out of the squat. It was kind of scary actually, I rolled forward into this portable weight bar, which didn’t stop my momentum and the barbell, the weight bar, and yours truly came crashing to the ground.
It was not fun.
On the other hand, I have a new max weight on the back squat. I am pushing 235 now. I dropped the barbell with 245 on it. Next time I need to remember to throw the bar behind me, or if I am going for another 1 rep max, I am going to have spotters. I could have lifted the weight if I had caught my balance, but fat chance of that happening. I don’t think that I will be trying any one rep max’s for a while. If I do I am going to use a proper barbell rack (one that won’t move on me). No one was hurt, no equipment was damaged, so no harm done. My trainer is right though, I was mad only because I couldn’t lift the weight, not because I dropped the bar. Another positive is that my form feels better on the back squat. And after a pulled muscle in my lower back in December, I am finally beginning to feel normal again.
The wod was a basic simple (I hate simple) routine.
- thrusters – 18 – 15 – 12 – 9 – 6 – 3 reps
- sumo dead lift – 3 – 6 – 9 – 12 – 15 – 18 reps.
Each round I did one set of thrusters and one set of the dead lift. First round was 18 thrusters followed by 3 dead lifts. Then decrease the thrusters by 3 and increase the dead lifts by 3.
This work out convinced me that I need to ramp back up to my usual 4-5 day a week work outs. I am not sure where I am going to find the time, but I usually figure something out.