I received week one of my new online coaching program yesterday, but I wasn’t able to get to the gym until after work today. It probably wasn’t the best time to train, but sometimes you just got to do what you gotta do! I worked a closing shift last night, and the night owl woke up pretty much as soon as I slipped into bed. Between a brain that wouldn’t shut off and shoulders that couldn’t quite seem to get comfortable, I didn’t sleep too well. I worked until 5:00 tonight, which meant I wanted to hit the gym as soon as possible, before eating dinner and winding down for the night and my weekend. I was under-caffeinated, tired, and feeling sluggish.
I am actually quite excited with my new program. The first day didn’t feel super great, at least not all of it, and I did drop some weight and sets. It will get better. I know it will. My most recent training had a different focus, so my body has forgotten what it is like to do these sorts of things. It will remember!
1. high bar squats
warm up: 95 x 6, 135 x 6, 165 x 4
main event: 185 x 2, 165 x 4, 165 x 4
The warm up set at 165 felt tough, so I put my belt on for my working sets. 185 pounds felt tough and ugly. Ironically, when I looked at the video after, my form actually looked good, certainly better than how it felt. Still, that weight was tough and I was supposed to do 4-6 reps. I dropped the weight in the hopes that I could at least get more reps in, but the second set still felt quite tough and ugly, especially the fourth rep where I’m sure my chest was lagging behind. The final set was the best. It didn’t exactly feel easy, but the reps felt better.
2. bench press, close grip
warm up: 45 x 8, 65 x 6, 85 x 6
main event: 100 x 6, 100 x 5, 100 x 4
Warm ups felt great. The first working set felt good. The fifth rep on the second set misgrooved a bit and felt tough enough to call the set, and I was basically done after the fourth rep on the final set.
3. front squats
65 x 15, 65 x 10
I was given a decent weight range for the front squats, since my new coach is only just learning what I’m capable of and what works for me. Since the front squats have been feeling tough lately, I stuck with the lowest weight in the range…well, for that reason and also that I was feeling wiped out and weak already!
4a. walking lunges
40 lbs x 15, 50 lbs x 15
4b. dumbbell rows
20 lbs x 12, 25 lbs x 12
x 30 seconds, x 30 seconds
4d. dumbbell rear delts
8 lbs x 12, 8 lbs x 12
These four exercises were supposed to be done for 3 sets, but I cut it at 2.
First day done and so am I. Tomorrow I’ll be back for day 2, and then I can get back on track with my regular training days.