Yesterday was Monday and I didn’t go to the gym. <gasp> My brain tends to look and think several steps ahead of the moment, and the decision to postpone Monday’s training until Tuesday flows from it. My work day on Friday is a full day, like a 9-5 shift, which would still make training possible in the evening, just not ideal. Since I am closing on Saturday, I can train that morning. By training today instead of yesterday, I can essentially maintain my routine of training and rest days.
When I received this week’s training program, I was excited to see some changes to my assistance exercises, especially for my Monday. However, I was not as excited to see barbell shoulder presses added to my Wednesday session. Oh well! The changes won’t mean I’m working any less though.
1. competition squats, aka low bar (2-0x0)
warm up: 45 lbs x 10, 95 x 6, 115 x 3, 135 x 4
main event, with belt: 160 x 6, 160 x 6, 160 x 6, 160 x 6
I haven’t squatted with low bar since my Provincials competition in June. Still it felt mostly good. I think my belt was too tight during the first working set, so I loosened it a bit for the remaining sets. My third working set felt ugly, but the last set was much better, maybe even the best of the bunch.
All of the power racks were in use when I arrived, so I had to use the solitary free standing rack which meant no safeties. I wasn’t overly concerned about it, since I knew I wasn’t going to be using maximal weights and I could use the deadlift bumper plates.
2. competition bench (2-0x0)
warm up: 45 lbs x 8, 65 x 6, 85 x 4, 100 x 3
main event: 110 lbs x 6, 110 x 5, 110 x 4
A competition bench for me is a moderately wide grip. The markings on the bar I was using seemed different than other bars, so I had some trouble finding the right distance for my hands to be. The warm ups felt fine until I got to 100 pounds, and then the bar felt heavy. In fact, the first couple of warm up sets had me wondering if the bar was lighter than a standard bar. The working sets disabused me of that notion!
3. front squats (3-1×0)
75 lbs x 9, 75 x 8, 75 x 8
I had the strength to do more, I think, but not the energy.
The back of my throat has been dry and sore for the past couple of days along with a bit of nasal congestion. I don’t get sick very often, but something is trying to hit me. And I haven’t been sleeping well the past few nights, most likely due to the throat and nose.
4. glute bridges
75 lbs x 15 x 3 sets
5. chest supported rows
45 lbs x 12, 55 lbs x 10, 55 x 8
The rep range was supposed to be 10-12 for these, but I wasn’t exactly sure where to start with weight. I haven’t done chest supported rows for quite a while, so I played it conservatively. Or so I thought. The first set actually wasn’t too bad. I completed all the reps and might have had one or two more left in me. I considered staying at the same weight or adding a bit more. In hindsight I probably should have kept the same weight and got a couple more reps.
But the good news is that the back wasn’t bothered at all by the chest supported rows. Part of the reason why I haven’t done them in so long was because of discomfort in the back. The back was also fine with everything else I did today, and I am feeling less discomfort with arching during my bench all the time. Yeah progress!
Although the knee is still giving me random fits of trouble, it did not bother me at all in the gym today, not even with all that squatting!
Now I just wish I had time for a nap before work, because I’m suddenly feeling tired. I also need some caffeine, because I haven’t had any yet today. And I need food!