Starting Circuit Two, Week One of Mutant Strength Training

Woman doing squats
Photo credit: Breakingmuscle.com

Today began my second 5-week mutant strength training circuit (and no, I still don’t look like the guy in the photo above). I’m back down to about 75% of my 1 rep max for the working weight of each exercise and doing 10 reps per set.

I thought it would be easy.

The big surprise was how much it took out of me to do 10 reps as opposed to 4 or 3 reps. I think it’s the total time I’m under the weight that makes a difference. No matter how heavy the squat or deadlift, if I only have to do 3 reps, that’s still less total time than 10 reps, even using much lighter weights.

And I’m sore all over to prove it.

I decided to take advantage of what I know about resting and, for the most part, sat down for an average of 2 minutes between sets, to get my breath back as well as to improve my overall performance .

I wouldn’t say I was soaked with sweat by the time it all ended, but I was wet enough to be dripping on the floor.

Before continuing, let’s see what actually happened. Like I said, I rested ~120 seconds between sets.

Barbell Back Squats in Squat Rack

10x 135lbs/61.23kg
10x 155lbs/70.3kg
10x 170lbs/77.11kg
10x 170lbs/77.11kg

Barbell Close Grip Bench Press

10x 85lbs/38.55kg
10x 105lbs/47.62kg
10x 115lbs/52.16kg
10x 115lbs/52.16kg

Barbell Bent Leg Deadlift

10x 140lbs/63.5kg
10x 165lbs/74.84kg
10x 195lbs/88.45kg
10x 195lbs/88.45kg

overhead press
Photo credit: buffdudes.us/

Barbell Overhead Press (working weight was supposed to be 60lbs/27.21kg)

10x 50lbs/22.67kg
10x 55lbs/24.94kg
10x 65lbs/29.48kg
10x 65lbs/29.48kg

Barbell Standing Curls (fixed weight bar)

10x 50lbs/22.67kg
10x 60lbs/27.21kg
10x 70lbs/31.75kg
10x 70lbs/31.75kg

Body Weight Upon Awakening:

191.3 lbs/ ~86.77 kg/ ~13.66 stone

Height (for reference):

6′ 2 3/4″ or 74.75 inches/1.89865 meters or 189.865 cm

My body weight crept up a pound or so over the weekend. Blame it on my 6-year-old grandson spending the night. That and our having pizza and ice cream for dinner and then homemade pancakes with butter and syrup for breakfast.

Below, I put my original numbers for Week 1, Circuit 1 of Workout B, just so you can compare my performance from 5 weeks ago to right now.

squats
Photo credit: bodybuilding.com

The squat weight was right where it needed to be. For those first few reps, everything seems light and easy, but as the reps continued, my body started going “uh-oh”. Believe me, 10 reps was plenty.

The lighter weight did allow me to go lower for each rep which was an advantage. Now that I’ve got 5 weeks of practice doing back squats, I’m pretty confident of my abilities in the squat rack, especially at lighter weights. 5 weeks ago, I had to do back squats especially light, just to get used to balancing the barbell across my traps. Then I supplemented my leg work with hack squats. Fortunately, that’s no longer necessary.

At a working weight of 115 pounds, I thought the close grip press was pretty heavy, but I managed 10 reps for each set. I was a little worried that 195 pounds might be too heavy for the deadlifts, especially when I looked back and saw that it’s 20 pounds heavier than the 10 rep deadlifts I did 5 weeks ago.

I goofed up on the overhead press. I thought I’d loaded 60 pounds on the bar for my 2 working sets, but after I was done, I saw it was 65 pounds. No wonder I barely was able to get the bar over my head for the last 2 reps of the final set. Amazingly, I did it, but for Friday, I think I’ll set the weight back to the required 60 pounds. I don’t want to screw up the weight progression for the subsequent weeks in this circuit.

Since the weights for my standing curls all ended in zero, I used the fixed weight barbells (since those bars start at 10 pounds in increase in increments of 10) rather than the barbell at a weight bench. I’m usually pretty confident with my curls, but 70 pounds for 2 sets at 10 reps per set really gave my biceps a workout.

By the time I was done with my curls, it was right at 6 a.m. 10 reps per set takes time and resting consistently about 2 minutes between sets adds up as well.

No engaged or dead hangs for me. I was not only out of time but really tired. Even now, my arms, delts, and traps are wiped out. The squats and deadlifts were also effective. I know because I can really feel it when I try to stand up.

As promised, my numbers from 5 weeks ago are posted just below.

close grip bench press
Photo credit: ishareimage.com

Barbell Back Squat in Squat Rack

10x 65lbs/29.48kg
10x 95lbs/43.09kg
10x 115lbs/52.16kg
10x 125lbs/56.69kg

Barbell Close Grip Bench Press

10x 75lbs/34.01kg
10x 95lbs/43.09kg
10x 105lbs/47.62kg
10x 105lbs/47.62kg

Barbell Bent Leg Deadlift

10x 125lbs/56.69kg
10x 150lbs/68.03kg
10x 175lbs/79.37kg
10x 175lbs/79.37kg

Barbell Overhead Press in Squat Rack

10x 45lbs/20.41kg
10x 50lbs/22.67kg
10x 55lbs/24.94kg
10x 55lbs/24.94kg

Barbell Standing Curl

10x 45lbs/20.41kg
10x 55lbs/24.94kg
10x 65lbs/29.48kg
10x 65lbs/29.48kg

barbell hack squatsBarbell Hack Squat

10x 115lbs/52.16kg
10x 135lbs/61.23kg
10x 160lbs/72.57kg
10x 160lbs/72.57kg

Hopefully, this all means I really am getting stronger from one circuit to the next, but we’ll see for sure as the weeks in this circuit progress.

Except for the working sets of my overhead press, which I accidentally made too heavy, I didn’t have any serious doubts about being able to do a full 10 reps per set, so I think I’ve got the weights right. I did start feeling fatigued at about the eighth rep on each exercise, so with increased weights, next week should be interesting.

But before then, there’s getting through the rest of this week. Kind of exciting, actually.

Life is like riding a bicycle. To keep your balance, you must keep moving.

Albert Einstein

Advertisements

2 thoughts on “Starting Circuit Two, Week One of Mutant Strength Training

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s