Starting Week Five in Strength Training and Craving Sleep

4am
Photo credit: YouTube.com

I’m always a little surprised at how well I can do at the gym on very little sleep. As I write this, my brain isn’t working so good. It wants to be unconscious, but instead, it finds itself at work with the rest of my body.

I’ll explain why I am so wiped out from the weekend in a little bit, but I got out of bed sometime around 3:30 this morning and have just kept going.

My son isn’t going to be available to go to the gym with me for a few weeks (which I’ll also explain in a little bit), so I went solo this morning at just a little after five.

Here’s what happened. I always try to target my rest between sets at around 60 to 90 seconds, but those last few sets of hack squats and bent over rows required resting somewhere in the 100-110 second range, or almost two minutes.

Barbell Hack Squat 5×5

5x 140lbs/63.5kg (warm up)
5x 200lbs/90.71kg
5x 200lbs/90.71kg
5x 200lbs/90.71kg
5x 200lbs/90.71kg
5x 200lbs/90.71kg

Barbell Bench Press 5×5

5x 135lbs/61.23kg (warm up)
5x 155lbs/70.3kg
5x 155lbs/70.3kg
5x 155lbs/70.3kg
5x 155lbs/70.3kg
5x 155lbs/70.3kg

Barbell Bent Over Rows 5×5

5x 135lbs/61.23kg (warm up)
5x 155lbs/70.3kg
5x 155lbs/70.3kg
5x 155lbs/70.3kg
5x 155lbs/70.3kg
5x 155lbs/70.3kg

Cable Triceps Extension w/rope 3×8

8x 40lbs/18.14kg (warm up with barbell)
8x 70lbs/31.75kg
8x 70lbs/31.75kg
8x 70lbs/31.75kg

lat pulldownLat Pulldown 3×5-8

5x 160lbs/72.57kg
5x 160lbs/72.57kg
5x 160lbs/72.57kg

Underhand grip hanging exercise

x30 seconds

As you may have noticed, I increased both the warm up and working weights of my hack squat by five pounds to 140 and 200 pounds respectively.

Hack squats at 200 pounds. Wow! I’m going to keep this weight the same for a week, maybe two depending on how my body adapts.

I’ve noticed that my thighs seem to be getting a little “blocky” when I flex my leg muscles. The various quad and related muscle groups are getting bigger, but not necessarily “sculpted” as they would be under a bodybuilding routine.

Given that my early morning working weight for hack squats started at 155 pounds, in just a little over four weeks, I’ve increased that weight by 45 pounds. Well, I’m impressed. I mean, my legs must be getting stronger.

For my bench press, bent over rows, and triceps extensions, everything stayed the same and I won’t increase any of these weights until next week.

When I got to the point in my workout where I wanted to start my triceps extensions, the only cable pulley I can use was occupied, so I tried to do my warm up with a fixed weight barbell.

I had a heck of a time balancing it over my head and doing the extensions. It’s definitely easier and more stable using the cable.

Fortunately, after my warm up, the other guy was finished with the cable so I moved in and did my usual working three sets at eight reps per set.

I continued to substitute lat pulldowns for pull ups and it was a humbling experience. I grudgingly set the weight at 160 pounds and it was still a struggle to do five reps for all three sets. I was successful, but this is more than 30 pounds lighter than my current body weight, which means I’m no where near ready to do the minimum required reps and sets for pull ups.

Bummer.

So why am I so tired?

My daughter-in-law gave birth to my second grandchild, a granddaughter, on Saturday morning. That obviously doesn’t mean I have to lose sleep, but my wife and I took care of our six-year-old grandson, since my son David wanted to stay at the hospital with his wife and newborn.

I thought I’d gotten plenty of sleep Saturday night, but by Sunday afternoon, I was so sleepy that I had trouble counting “funny money” while playing a game of Monopoly.

daniI went to bed really early Sunday night in the hopes of catching up on whatever sleep I may have lost, but my grandson woke up with a cough in the middle of the night and I needed to see what I could do to help him out.

Naturally, after he fell back asleep, I couldn’t, so I just tossed and turned until about 3:30. My wife had to get up at 4:30 since she’s working this week, plus wanted to make breakfast for my son and daughter-in-law, so I needed to make sure I woke her up on time.

David, his wife, and new child should all be going home later today, but hospital food is pretty lousy and we’ve been trying to supplement their meals with something that is healthy and tastes better.

I dropped off breakfast and my grandson off at their hospital room before heading into work. Here’s hoping everything works out and that they can take the new addition to their family home today.

It is easier to prevent bad habits than to break them.

Benjamin Franklin

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2 thoughts on “Starting Week Five in Strength Training and Craving Sleep

  1. I know the tired feeling,after watching my 7 yo grandson and 9 yo granddaughter for two days I need a day of rest to recuperate. They go until they drop.

    Like

    1. Fortunately, my other son Michael is staying with us right now, and he can take up some of the slack of watching my 6 year old grandson, but you’re right, he is constantly in motion.

      Like

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