Friday Fatigued?

It’s been a rather good day. With my current work schedule, Fridays are my Mondays. I don’t often get too caught up in negative feelings about particular days of the week. Sure I look forward to my weekends as much as anyone else, but Mondays have the same potential to be good days as any other day of the week. I slept okay last night but was awake more than asleep for at least an hour before my alarm, which isn’t a good thing when the alarm is set for 4:45 AM, but I got out of bed feeling mostly rested and ready for the day. Work was good, a smooth day with lots of laughter and connections. After work I hit the gym for my final session of week 3. This week was about incurring fatigue; however, for the most part, I felt stronger this week than I have for a while.

1. wide grip bench press (2-2×0)

warm up: 45 lbs x 8, 65 x 6, 85 x 4

main event: 100 lbs x 6, 100 x 6, 100 x 6, 100 x 6

2. high bar squats (3-0x0)

warm up: 45 lbs x 7, 65 x 5

main event: 95 lbs x 12, 95 x 12, 95 x 12

3. close grip bench (3-1×0)

75 lbs x 12, 75 x 11

4a. 45 degree back extensions

x 12, x 12, x 12

4b. leg raises

x 12, x 12, x 10

End of Week 2

I have now completed week 2 of my new training program, and I’m happy to say that this week was better than the first in several ways. I felt stronger. My reps felt and looked better, and there has been less muscle soreness.

1. wide grip bench press (2-2×0)

warm up: 45 lbs x 8, 65 x 6, 85 x 5

main event: 95 lbs x 6, 95 x 6, 95 x 6, 95 x 5

2. high bar squats (3-0x0)

warm up: 45 lbs x 8, 65 x 8

main event: 90 x 10, 90 x 10, 90 x 10

3. close grip bench (3-1×0)

70 lbs x 12, 70 x 9

I kept my feet on the bench for the second set, because the back was feeling achy with the arching.

4a. 45-degree back extensions

x 12, x 10, x 8

4b. leg raises

x 12, x 8, x 6

The leg raises were very uncomfortable on the back, which is why the reps dropped so drastically. But I think it was a good session overall.

Week One Done

The low back has been quite achy since Thursday’s deadlift session. ¬†While still not as bad as it has been previously, I am frustrated by this reappearance and doing what I can to attack it. As I was warming up at the gym this morning, the ache and discomfort persisted and made me wonder how I’d be able to do my squat sets when I could barely do a body weight squat.

1. wide grip bench press (2-2×0)

warm up: 45 lbs x 6, 65 x 5, 85 x 4, 95 x 4

main event: 110 x 3, 110 x 3, 110 x 3, 110 x 2

The back discomfort made arching uncomfortable, so I minimized my arch during the warm up sets by having my feet on the bench…barely since the benches are not very long. I don’t like to do heavy sets without the use of my legs though, so I put my feet down and had a small arch for the working sets. Even then, I was a little slow getting up after each set.

2. high bar squats (3-0x0)

warm up: 45 x 8, 65 x 10

main event: 90 x 10, 90 x 8, 90 x 8

The weight was light, but the slower eccentric and higher reps made these sets anything but easy. The back was less bothered than it was doing body weight squats earlier, but it still wasn’t completely normal.

3. close grip bench press (3-1×0)

65 lbs x 12, 65 x 12

These were done with my feet on the bench again because of the back.

4a. back extensions

x 12, x 12, x 8

4b. leg raises

x 12 , x 10, x 8

The back extensions actually felt good on the low back, but my hamstrings were screaming in agony. The leg raises, however, were like torture on the back.

Week one of the new program is complete.