Monday, September 24, 2018

September Deload Week and Goals

OK, I tried a hypertrophy after the April meet and tightened up my left leg/hip really bad. Thought I was injured. However I was able to keep working out anyway.

Lee from The PowerPlant sent me this workout. Between the rehab style workout and many chiropractor appointments I'm feeling much better.

I'm planning on switching to a strength cycle until early December. December 1 will be my 2 year anniversary of being back into the gym. I'll be paying attention to my max lifts on that day.

I did 1 rep max testing with Lee from the Power Plant and here is what I pulled on 11/22/17 at 152 lbs.
Squat 235
Bench 220
Deadlift 285

I entered a powerlifting meet on 4/28/18 and completed 7/9 attempted lifts. Here are my competition "PRs" (personal records) at 147lbs.
Squat 87.5 kilos (193lbs)
Bench 75 kilos (165lbs)
Deadlift 120 kilos (265lbs)

Goals:

From last week's workouts I lifted the following for at least one set of 5.
Squat - 185
Bench - 145
Deadlift - 220

Looking at the 1 Rep Max Calculator from Symmetric Strength I'm at
Squat - 216
Bench - 169
Deadlift - 256

Looking at that I may be able to at least match the last meet on December fairly easily. To get to my November weight I would need to be able to do be able sets of 5 reps on squat 200, bench 190, and deadlift 240. Bench is lagging behind the most. I think in 8 weeks I can get my squat up 15 pounds fairly easily. I did deadlifts for 220 last week so 20 pounds is probably doable by the end of November. Getting bench up 45 pounds may be difficult. I'll be working at this while cutting some weight. 

Thanks to those of you who offer support in person and R for providing support in the comments here!


KEEP GRINDING!


ABOUT THE BLOG:
This blog started years ago to talk about self-care and weightlifting. It stopped for a few years. It was been restarted when I was told that I was diabetic. I had an A1C of 9.3. A1C is an estimate of your blood sugar level over the last 3 months and 6.5 is pre-diabetic, and usually over 7 is considered diabetic. In March I was re-tested and my A1C was 5.0. That's below pre-diabetic (so, essentially non-diabetic). It was nice to have my doctor say, "you used to be diabetic." I'm still working on improving my insulin sensitivity and not thinking I'm out of the woods yet. My September retest came back with and A1C of 4.9.  March 2018 test came back with 5.2 A1C. I'm happy for all of the people who enjoy and appreciate this blog, and even for the people who spend more time on the blog than I do. 

The results were from diet and exercise. Here is a quick summary of how I responded to being diagnosed as diabetic. I'm going to post this review every so often. Mostly when I post the blog to Twitter or Facebook.


My lifting approach was to gain muscle to help with insulin sensitivity so I focused on compound exercises mostly (deadlift, bench, squat, overhead press) with some other things to round out such as pull-ups and bicep curls. I'm currently still doing full body workouts and on a strength routine. 

Between now and the end of September I will be focusing on gaining muscle. I may go up to 4 "sprints" for cardio at some point. I'm listing my goals in my general PRs page. 


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