Sunday, April 07, 2019
Second Week Final Prep Month for April 2019
I was out of town for 3 days this week. So I had some extended time not lifting. I still did my 100 push-ups a day, also did walking, swimming, and other calisthenics.
I lifted Thursday and Saturday. Friday I did cardio and calisthenics. Here's what I did below.
Thursday:
Warm-up 5 minutes on bike
Squat 135lbsx5 reps, 157x5, 177x5, 197x5, 207x5. I found a pair of plates that said 11lbs so I went with it.
Bench 135x5, 155x5, 165x5, 175x5, and 180x5.
Deadlift 135x5, 225x5, 235x5, 245x3,
I felt stuck on that last set of deadlifts so I walked the gym and then did 42 push-ups
Deadlift 225x4
Then finished the 100 push-ups
Finished with a wall stretch.
Saturday:
I lifted Thursday and Saturday. Friday I did cardio and calisthenics. Here's what I did below.
Thursday:
Warm-up 5 minutes on bike
Squat 135lbsx5 reps, 157x5, 177x5, 197x5, 207x5. I found a pair of plates that said 11lbs so I went with it.
Bench 135x5, 155x5, 165x5, 175x5, and 180x5.
Deadlift 135x5, 225x5, 235x5, 245x3,
I felt stuck on that last set of deadlifts so I walked the gym and then did 42 push-ups
Deadlift 225x4
Then finished the 100 push-ups
Finished with a wall stretch.
Saturday:
Warm-up 6 minutes on bike
Squat 135lbsx5 reps, 155x5, 175x5, 195x5, 205x6.
Bench 135x5, 155x5, 165x5, 175x5, and 180x5
Deadlift 135x5, 185x5, 205x5, 225x5, (I think going from 135 to 225 was too big a jump last workout)
I still felt stuck on that last set of deadlifts so I did 42 push-ups
Deadlift 245x1 and 240x1 feels like my grip isn't keeping up.
Another 42 pushups, 8 Burpees (which I'm counting toward my 100 push-ups because it's part of the exercise)
Finished with a wall stretch and realized I was short on push-ups and knocked out the remaining 8.
Checked in with Lee from the PowerPlant and I'll add some grip work for the rest of the month and likely long-term. I don't know what percentage was mental and my worrying about getting hurt, and what part is my actually being wise and not pushing it. I'll try visualizing more.
It was interesting that later in the day it felt like I had done a bicep workout. My arms were just feeling it. Not feeling that today. My back also felt stiff. I'm thinking of changing up my routine next week and doing the two lighter sets at 5 repetitions still and the rest of the sets at 3 reps. I'm not really needing volume, I just need to adapt to the weight I'm pushing myself to do. We'll see how that goes.
From sitting at a conference for 3 days that I don't have the energy to keep me going through that. I'll work on endurance after this month. I'll even try running again. About 12 years ago I developed really painful back and leg issues. I had a doc suggest I stop lifting and to not lift anything over 10lbs. I followed that advice and it wasn't that helpful. Now with what I've learned and moved through I think that endurance is a good next phase. I can maintain my strength and also try to get my energy capacity even higher. I'll check out CrossFit/SEALFit type stuff as well as adding yoga and swimming. It will be fun to run again, hopefully not super painful.
KEEP GRINDING!
