Crossfit Armoury - September 4, 2017: Accessory Work; when 80% is not 80%

Accessory/Extra Credit:  

Monday; September 4, 2017 - Long weekend - Labour day.   They only had class at 11 AM and 12 Noon today.  However, someone had posted to our private internal Facebook page inquiring if there were a coach that would be available earlier, for Open Gym.   Luckily Coach Jason said yes, and he was aiming for 9 am.   I saw the post and decided to aim for arrival time of 9:30 AM.   To my surprise, a few minutes after me; a few more people arrived.   

Having the entire olympic lifting side all to myself

Well, I know it won't be a boring time, I opted today would be a good day to work on my accessory work.   And as well as sneak in a small EMOM.  This was the EMOM that I didn't do the other day for Olympic lifting as I was pretty much too exhausted to try.

My task today for Accessory work

This week called for an 5% increase in weight for the Squat program; increasing weight to 80% of my 1 RM.  Which mean, it should be between 185 to 190 lb.

It all looked good and I started by doing my routine.  Did some static stretches, followed by a good 1000 meter row, to warm up my legs.   I went thru my usual olympic lifting stretches/warm-up a'la class.  Minus the elusive rubber bands that we use to warm-up with.   I also followed thru with the empty barbell for front squats.

So, with the number in mind; I started slowly building up to 185 lb front squats. All felt pretty good until I hit about 165 lb where it felt a tad bit heavier than last week (175 lb).  I pressed on and try one set at 185 lb.   Whoah, this felt way more than just 185 lb.  I even rechecked the plates and recalculated it.   Not sure if the true blue olympic plates were that much a difference.   

Anyways, I managed to get 3 sets of 3 reps in before I felt a slight pull inside my right side of my body.  Not sure what the hell that was, but I knew at that moment 185 lb was way too heavy.  I dropped it down to 165 lb and was able to finish the remaining 7 sets off.   Although, it wasn't an EMOM anymore as it took a much more significant amount of time for each set.  It ranged between 75 seconds to 125 seconds.  I found that I need more rest than before.  

Yes, I'll admit that I probably should had stopped after that pain/pull on my right side.

The oly difference is the blue plate is an standard olympic
lifting plate (45 lb)

Just for proof, it was a 25 lb plate on the outside
(total weight = 185 lb)

So much for my 5 week programming with the squat program.  Slightly bummed about what happened.  

Took about a 5 minute rest after the Front Squat session and decided to move over to the platform next to this with out the squat rack on the platform.  Normally I would move it off, but since I had the entire oly side to myself.  I just moved my barbell over.

I practice a few empty barbell cleans just to see if the minor irritation on my right side was still bugging me. Surprisingly, it didn't.  I loaded up with 75 lbs and slowly build up to my 60% (125 lb) clean and jerk.

Once I reached that value, I went and gathered the appropriate plates so that I can swapped them out.  I opted to swap out the 95 lb + 15 lb plate on both side for one 45 lb plate for the 65% set.  Thus every 5% increase after that would be easier to add up.  (realistically; it would had saved me more time if I just left it was), but it something to do with the width (number of plates that plays with my mind )- freaks out my mind.

Considering this 7 minute EMOM was just one lift; I was able to hit my 90% (185 lb) with ease.  I kinda shocked myself in completing this.

I will make an assessment on my my right side feels tomorrow and if I need to go and visit my friendly physio.   Time will tell how much an impact this will be to me for training.

A bit of clarification:  The twange if you wish to call it, was felt inside on the right side (somewhere between ribs and lats, it was a bunch of muscles).

I felt it more if I was lying down and had to use my core to you know, get up and out of bed/couch.   So again, I'll see if this will go away before I pull the pin and go into seeing someone.