And so begins week 2 of my 5 week progressive “mutant” workout. Today, I started with Workout B on my schedule, increasing the weights somewhat from last week, and reducing the reps from 10 to 8 per set. The number of sets stays the same throughout the round at 4 sets for each exercise.
My back squats still aren’t what they need to be, but I’ve been steadily increasing the amount of weight for that lift as you will see below.
For most exercises, I rested somewhere in the 60 to 90 second range between sets, at least in the beginning. My rest periods extended outward more as I began to become fatigued, finally topping out at a little over two minutes for the barbell hack squats near the end of my workout.
Oh, I’m continuing to have a small meal about 45 minutes before going to the gym. This morning it was one fried egg and a banana. I think it’s helping.
Barbell Back Squats
Barbell Close Grip Bench Press
Barbell Bent Leg Deadlifts
Barbell Overhead Press in Squat Rack
Barbell Standing Curls
Barbell Hack Squat
Overhand Grip Body Hang w/Shoulders Engaged
The working weight for my back squats would have been almost sufficient for week 1 of my “mutant workout,” but is underweight for week 2. That said, I’m still pretty proud that I’m continuing to increase the weight and feeling more or less comfortable balancing the weight.
At one point, I went deep into the squat and momentarily lost my balance. I think I was trying to push up with the balls of my feet instead of my heels.
I’ve estimated the increase in weight for 8 reps per set fairly well. The practice sets start easy, but by the time I’m finished with the working sets, I know I’ve been lifting. I can tell with deadlifts and hack squats that getting the weight off the floor is pretty “doable,” and it enables me to more confidently go through my planned sets and reps.
However, I did notice this time around that the grip of my right hand on the bar during hack squats was weak. This must be some sort of weight threshold that challenges my right hand, and I need to work on my grip if I’m going to manage heavier weights in the days and weeks to come.
The overhead press really worked me at 60 pounds for the last two sets, and I really struggled to make that eighth rep in the last set. Curls weren’t so bad, even at doing 2 sets of 8 reps per set at 70 pounds.
As you have no doubt already guessed, I supplemented my somewhat light back squats with heavier hack squats to make sure my legs are properly exercised.
I noticed later in the shower that a muscle on the outside of each of my calves was pumped (I have no idea what it’s called). Since I don’t do isolation exercises for my calves, I can only assume all the squat work is having an impact. I’ve never noticed this particular “configuration” of my calves before, even when I did calf isolation work.
Every day I lift is “leg day.”
It’s also “everything else day”. My traps, delts, lats, and biceps are all sore right now, as are my glutes and quads. I’d say my “evil plan” is still working.
I’m still “stuck” at around 191-192 pounds, but then again, pizza and ice cream with my grandson over the weekend probably contributed to that.
Since I do back squats every day I lift in the weight room, I’m going to try to get up to my actual working weight for week 2 by Friday. That means set 1 should be at 125 pounds, set 2 at 140 pounds, and then sets 3 and 4 bump up to 175 pounds, 20 pounds heavier than I’ve ever done a back squat before.
Like I said, it’s less about the weight and more about balancing the bar. Of course, once I’m up to my full target weight, it’ll be about balancing and about the weight.
Trust me. I never lose. Either I win or I learn from it.