Wednesday, November 9, 2011

First lifting day after a sick week

Squats were 1x10x air, 1x8x bar, 1x5x 65, 1x5x 85, 1x5x 105, 3x3x 115, 3x5x 105. I do the extensive warmup because my knees are a little wonky and it helps me get brave when I go up step by step.
Overhead press 1x8x bar, 1x5x 55, 2x3x 65, 1x5x 55. Very rough sets. Romanian deadlifts were 1x5x 95, 1x5x 105, 1x4x 105. So it was a kind of lame workout but felt very tough and at least I did it. This was Monday, all day Tuesday my quads were screaming so I took a Spin class to pump extra blood through the body.
Normally I take more then one day between lifting sessions, but I needed to hit the gym today to get over a crappy experience (non training related) and went for it. Also, I didn't note, on Monday I started training for a four mile trail run and did 2 miles on the treadmills with .25 mile intervals. They were walk 4.0 jog 5.0. today, Weds, I did the same but the intervals were walk 4.0 run 5.1. My heartrate recovery was very good from max (165) to not max (135) but getting lower then that at 3.0 for my cooldown .25 mile was difficult. That was the warm-up.
After doing an intro/volume day Monday i did a tentative intensity day tonight. Squats were 1x10x air, 1x8x bar, 1x5x 65, 1x5x 85, 1x5x 105 (really working on keeping weight over heels as my mindful cue tonight). 1x3x 115, 2x1x 125, 1x2x 125 (Whoo-Hoo) 1x1x 125, 1x dumpx 125, 2x3x 115. Good lord I was done with squats then.

Bench press 1x8x bar, 1x5x 65, 2x3x 85, 1x2x 85, failed the third rep. Then decided to get more exercise at least with 3x5x 70- oddly the last set was the easiest one. I'm going back to linear progression on bench press and will see how that goes, so next bench day 3x5x 72.5 20 back extensions and done.

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