It was a long weekend and a long Monday. I’m just now able to write about how things went at the gym this morning. This won’t take long because I’m pretty tired. That’s how I woke up and hopefully, that’s how I’ll go to bed so I can get some rest.
This is the start of week 4 in round 2 of my Mutant Strength Workout for the Ordinary Human Being. No, I’ll never become the Wolverine or even Hugh Jackman, but maybe I can build a better “me,” at least physically, by keeping up with this program.
Week 4 means jacking up the weights again as the reps go down to 4 for each of the 4 sets, 2 warm up and 2 working. For some lifts, only lifting the barbell 4 times, even at heavy (for me) weights results in me not always needing a lot of rest between sets. I try to rest 2 minutes or so between sets anyway for muscle endurance recovery.
Today is workout A. Here’s how it went.
Barbell Back Squats in Squat Rack
Barbell Bench Press
Barbell Bent Over Rows
Cable Triceps Extension w/Rope Attachment
Pull ups 3×5 (Bodyweight)
Zercher Squats in Squat Rack (Bonus)
I stuck faithfully to my program until the very end, and I’ll get to that part by the by.
When I got to my working weight of 215 pounds for back squats, I really felt the weight. I tried to get as low as possible, but beyond a certain point, I could feel my balance going.
I’m reading Becoming a Supple Leopard by Kelly Starrett with Glen Cordoza, and Starrett is all about proper form in just about everything, including standing. I tried to do some of what he suggested at the beginning of his book before each lift, particularly with bent over rows, but it sure doesn’t come naturally.
I have a feeling, based on what I’ve read in that book so far and my problems getting really low in my squats at heavier weights, that my form is bad, but it’s tough to tell since I can’t see my body from multiple angles. In any event, I’m not going to stop lifting until I plow through his book, so I’ll have to learn as I go along.
My working weight of 170 pounds for bench presses are about as heavy as I’d go for 4 reps per set. Same for the bent over rows. And although I started strong on the triceps extensions, pulling 90 pounds and keeping good form (elbows tucked in) was no cake walk.
As you can see, my pull ups sucked. I could only manage the full 5 reps on the first set. My “mojo” just died after that.
In a fit of pique, and having some time left at the end of my session, I decided to add some bonus zercher squats. I deliberately started very light so I could go really low in the squat, but it was still amazing that at the end of 8 reps, I was huffing and puffing like that wolf in the story about three pigs. Naturally, for the next 2 sets, I upped the weight again out of spite, managing another 8 reps for the second and only 6 for the third and last set of z-squats.
It was still slightly before 6 a.m. when I left the gym but I wasn’t feeling all that great, and just managed to make it home to suck down a protein drink.
After my long weekend of gluttony, I didn’t feel that hungry and tried to take advantage of that fact throughout my workday, at least until supper.
Dark clouds are circling my consciousness and I hope that means sweet oblivion when I finally succumb to the charms of Morpheus and descend into the realm of sleep.
Tomorrow, abs and cardio and Wednesday, more lifting including heavy squats and deadlifts. Here’s to hoping my spine stays where it belongs.
If you’re going to go through hell … I suggest you come back learning something.