So with the gym back open, and since I had planned on taking today off of work in celebration of my body going around the sun one more time, I knew it was time to hit that gym so hard that I come out with assault charges!
Well…ok, not THAT hard. But I still wanted to go hard and push myself a little more. I just focused on weights this time around, no running, no sprints, just me and the iron. Here’s what I did (pause for effect as I take another swig of my awesome protein & cold black coffee mix):
Dead Lifts: 45lbs(bar) x 10 x 1, 95lbs x 5 x 1, 115lbs x 5 x 1, 135lbs x 5 x 1, 155 x 5 x 2, 165 x 5 x 2
Bench Press: 45lbs x 10 x 1, 95lbs x 5 x 1, 115lbs x 5 x 1, 135lbs x 5 x 2, 145lbs x 5 x 1 I haven’t done the bench press in over a month (07/25), I decided to give the OHP a rest and see where I was at. The last two sets I could definitely feel some struggle, but it doesn’t look like I lost much in strength gains.
Squats: 45lbs x 10 x 1, 65lbs x 5 x 1, 75lbs x 5 x 1, 85lbs x 5 x 1, 95lbs x 5 x 2 Like the Bench, I haven’t done the Squat in just under a month (08/15). Last time I was struggling with 115lbs x 5 x 3, so I took a break, focused on a few different things and now it is time to take it back up. I’m going to try to progress a little slower and see if that helps me get past 115lbs. My 1st goal for the Squat, Deadlift and Bench are to lift my bodyweight (190s) x 10 x 1. From there, I will either begin my pursuit of the all-respectable 225lbs lifts, or I will switch to body weight training for a while since there are a few things there I would like to learn and pick up and lift about once a week.
Chin Ups / Lat Pull Down: What do you do when there are a lot of people and you can’t exactly get done what you want? Adapt, improvise, overcome and don’t give up!
Bodyweight x 5 x 1
Lat Pull Down Machine (Chin Up Grip): 170lbs x 5 x 1, 155lbs x 5 x 1, 140lbs x 5 x 1, 125lbs x 10 x 1, 110lbs x 10 x 1
30 second Dead Hang from Pull Up Bar (just to work my grip strength a little more after all that)