Squats, bench, deadlift, yoga

The last time I lifted was Friday, on Saturday I took a Spin class, did not train Sunday or Monday. Today the plan goals are 3 x 3 x 135 squats, 3 x 3 x 100 bench press (why not) 2 x 3 x 170, deadlift. Then take yoga and home. I'm adding a set of push-ups and overhead presses to the squat warm-up, and back extensions at the end after deadlifting. I will update with the details after the session.

Wow it seems like I posted that so long ago! This was a great lifting session, I started with 12 air squats, 10 push-ups and 10 overhead presses of the bar. Then back squats 1 x 10 x 45, 1 x 5 x 65, 1 x 5 x 95, 1 x 3 x 115, 1 x 2 x 125, 5 x 3 x 135. The curse of 135 is broken! 140 lbs on the next heavy day.

Bench press 1 x 8 x 45, 1 x 5 x 65, 1 x 3 x 85, 1 x 2 x 95, 1 x 1 x 100, went for 2 but failed on the way up. 1fail at 105. 1 x 8 x 80, whcih was an amrap at 80% of max.

Deads, 1 x 3 x 135, 1 x 2 x 155, 1 x 1 x 165, 5 singles at 170, needed mixed grip to get these off the ground. 15 back extensions and done. Got a chocolate milk and bag of peanuts at a 7-11 so I wouldn't try to hurt anyone as I had to pick up glasses at the optical place. It was crowded as hell, but when I told the Dr. I would come back another day she got them for me right then. Which was nice. I came home, walked the dog and ate a bunch of stuff. My CNS is buzzing, I feel like I couldn't focus on work to save my life.

Just noticed the title of this post, I slept longer then usual and didn't make it to yoga.

Bench Press Personal Record!

To get this up to date, Friday took a Spin class, easy recovery day. Today, Saturday, heavy lift day. I started with squats, 1 x 12 x air, 1 x 8 x 45, 1 x 5 x 65, 1 x 5 x 95, 1 x 5 x 105, 1 x 3 x 115, 1 x 3 x 125, 1 x 2 x 135, 1 x 1 x 135, failed the second rep to the rails, totally mental fail. Singled the rest out 5 x 1 x 135. I have to get my brain in line with squatting the big plates.

Bench press 1 x 8 x 45, 1 x 5 x 65, 1 x 5 x 85, 3 x 3 x 95 oh yeah! I will have 100 lb bench presses in time for my 45th birthday. Deadlifts, 1 x 3 x 135, 1 x 2 x 155, lost grip, 1 x 3 x 155 alternate grip, 1 x 2 x 165. Good deadlifts. Overhead press 3 x 10 x 45, bicep curls 3 x 8 x 45.

Amusingly, (or alarmingly if you asked my mom) I am actually 'swole' after this session. In other news, the puppy put himself in his crate for a nap. I am in love with this little dog. Video soon of my awesome accomplishment and the cutie.

The rest of the week

Tuesday I took a yoga class that was perfect for a stiff like me. Wednesday the lower back still felt a little funny so I took a Spin class instead of lifting. That was fun and the extra blood flow probably helped my back recover, so while I'm concentrating on lifting the plan is to shelve the long distance running and keep cardio to spin class and some interval treadmill work. Today, I lifted weights.

Squats, 1 x 12 x air, 1 x 10 x 45, 1 x 5 x 65, 1 x 5 x 95, 1 x 5 x 105,(this is more warm-up sets then usual to test out the back) 1 x 5 x 115, 1 x 3 x 125, 1 x 1 x 135, 1 x 2 x 135, decided not to push it while the going was good, 135# squats next week! I vow not to do anything stupid to mess up my training until I make 225# squats. Not that I plan to do something dumb immediately after that. 2 x 10 x push-ups, 1 x 3 x 125, 2 x 5 x 115 and done. First heavy squat set since the diving incident.

Bench press 1 x 10 x 45, 1 x 5 x 65, 1 x 5 x 85, 1 x 5 x 90 with a good spotter who gave me a lift-off. Love you Eddie! 3 x 3 x 90, no spot for these. I will have that 100# bench press soon.

Deadlifts 3 x 3 x 135, still taking care of the lower back.I bet once that is no longer a weak spot my lifts will fly up in weight. Bicep curls 2 x 8 x 45. Then Yoga class. Tomorrow I may take a day off or hit Spin.