With today being a holiday and thus the changes in operating hours both at work and the gym, I knew that I had to begin my training session no later than 8:30 this morning if I was going to get it done at all today. I set my alarm for 7:30 and still found myself fighting the urge to shut it off without actually getting out of bed. I’m sleeping reasonably well these days, and I’m fairly good at ensuring I get enough hours of sleep…sometimes the body just wants more! But I got up and dressed and ready. By 8:30 I was at the gym and ready to begin.
1. high bar squats (2-0x0)
warm up: 45 lbs x 8, 95 x 8, 135 x 5, 165 x 4
main event with belt: 175 x 5, 175 x 5, 175 x 4, 175 x 3
My coach added an extra working set this week but kept the weight the same. I’m trying to work on my breathing technique, and I have a feeling that will be an ongoing, lengthy process. Still, the squats felt better this week compared to last week, even with the extra set and reps. I felt stronger. The back was less of an issue. With the same weight last week, I only managed a total of 8 reps over 3 sets, so this is definitely an improvement.
2. close grip bench (2-0x0)
warm up: 45 lbs x 10, 65 x 6, 85 x 5, 105 x 3
main event: 110 x 4, 110 x 4, 110 x 4, 110 x 4
The weight jumped a little this week and another set was added, but I think the bar was still moving well. The back felt achy as soon as I started arching on the very first warm up set, but by the time I got to the working sets the arch wasn’t really bothering my back at all. At least not during the pressing…getting out of the arch was a tad slow.
3. front squats (3-1×0)
75 lbs x 10, 75 x 8, 75 x 8, 75 x 7
4a. walking lunges
60 lbs x 16, 60 x 16
4b. dumbbell rows
30 lbs x 12, 30 x 10
x 47 seconds, x 30 seconds
4d. dumbbell rear delts
10 lbs x 15, 10 x 13
There was supposed to be 3 sets of all of these exercises, but I called it quits after the second round. Actually, I wanted to pack it in during the first round but managed to push myself to complete two.