Thursday, April 11, 2019
Third Week Final Prep Month for April 2019
Keeping on this week. Tweaking and testing things is fun.
Did the bike cardio and calisthenics Monday and Wednesday, and plan on it for tomorrow. I keep trying to figure out what works best. I'm going to try keeping my heart rate around 125 beats per minute tomorrow, see what that's like.
I've kept up the 100 push-ups a day, sometimes more. I sometimes switch and do burpees, since they include a push-up I count those. I'm doing the grip machine for 3 sets of 20 every workout as well. Been going up 2.5lbs a day.
Reducing heavier sets from 5 to 3 seems to be helpful. While the 1 rep max calculator estimates lower for 3 than 5 obviously, I think I'll still be fine at the end of the month.
Here's the lifting I did this week. I'm off Saturday as I'll be out of town for a funeral.
Tuesday:
Bike 8 minutes
Squat 135x5, 155x5, 180x3, 200x3, and 210x3
Bench 135x5, 155x5, 170x3, 180x3, and 185x3
Deadlift 135x5, 185x5, 205x3, 225x3, and 245x3, my grip held up with this approach.
Push-ups 42, 42
Gripper 7.5lbs for 3 sets of 20
Burpees 8 (these are mixed so push-ups then gripper, etc.)
Wall stretch
Thursday:
Bike 7 minutes (I wanted to go up and didn't look at the Tuesday workout)
Range of motion warm-ups
I'll do cardio tomorrow, rest Sunday, then see how lifting goes next week. Should be challenging. Biceps are still feeling funky. It's good to notice how different things impact my body. On the 215 squat my left bicep had some discomfort. After the deadlifts my lower back is stiff. I think I'll need to do some variety of lower back work and more flexibility work going forward. Endurance work will hopefully provide some help as well.
I think I hit a point where I'm not over working it, I think I under-recover. So making sure I get more sleep, which has been hard lately, will be a big deal. Especially as I add endurance work. Feel free to share your favorite endurance routines in the comments.
KEEP GRINDING!!!!
Did the bike cardio and calisthenics Monday and Wednesday, and plan on it for tomorrow. I keep trying to figure out what works best. I'm going to try keeping my heart rate around 125 beats per minute tomorrow, see what that's like.
I've kept up the 100 push-ups a day, sometimes more. I sometimes switch and do burpees, since they include a push-up I count those. I'm doing the grip machine for 3 sets of 20 every workout as well. Been going up 2.5lbs a day.
Reducing heavier sets from 5 to 3 seems to be helpful. While the 1 rep max calculator estimates lower for 3 than 5 obviously, I think I'll still be fine at the end of the month.
Here's the lifting I did this week. I'm off Saturday as I'll be out of town for a funeral.
Tuesday:
Bike 8 minutes
Squat 135x5, 155x5, 180x3, 200x3, and 210x3
Bench 135x5, 155x5, 170x3, 180x3, and 185x3
Deadlift 135x5, 185x5, 205x3, 225x3, and 245x3, my grip held up with this approach.
Push-ups 42, 42
Gripper 7.5lbs for 3 sets of 20
Burpees 8 (these are mixed so push-ups then gripper, etc.)
Wall stretch
Thursday:
Bike 7 minutes (I wanted to go up and didn't look at the Tuesday workout)
Range of motion warm-ups
Squat 135x5, 155x5, 185x3, 205x3, and 215x3, really liked going up to this weight
Bench 135x5, 155x5, 175x3, 185x3, and 190x3, I was glad I pushed on this
Deadlift 135x5, 185x5, 205x3, 225x3, and 250x3, I was happy to get this set!
Push-ups 42, 42
Gripper 12.5lbs for 20, 30, and 20
Burpees 8
Stretches (a marathon runner buddy sent me this routine)
Wall stretch
I think I hit a point where I'm not over working it, I think I under-recover. So making sure I get more sleep, which has been hard lately, will be a big deal. Especially as I add endurance work. Feel free to share your favorite endurance routines in the comments.
KEEP GRINDING!!!!
