Checking in for the Start of Round 3, Week 2

Photo credit: shutterstock

OK, time to get serious. This morning felt serious.

Well, my wife and daughter are out of town for a few days, so the weekend was totally mine. I abused it by doing whatever I wanted including eating what I wanted, sleeping in, and taking naps.

So when I woke up this morning and saw that the time was 3:40 a.m. and I knew my alarm was going to go off in 20 minutes, I wasn’t ready for it. I also didn’t feel ready for the gym.

But I’d been goofing off for 2 or 3 days and not sticking with the program. Plus the fact that my son and I commute in to work together made me haul my lazy butt out of that nice, warm, comfy bed.


I also remembered my less than stellar performances on Wednesday and Friday, which means I had something to make up for today.

Particularly Workout B on Wednesday was on my mind, since that’s the workout where I practically killed myself doing deadlifts with a working weight of 205 pounds for 10 reps per set. After that, I didn’t have the staying power to complete my goals for either the overhead press or standing curls.

So today, at the start of week 2 of round 3, I left the working weights for those three lifts exactly the same as they were last week, just to see if I could do 8 if not 10 reps per set. I did nudge the weight up for my squats and close grip bench press, but just a bit.

Here’s how things went. I rested the usual amount of time, ~120 seconds, between sets.

Barbell Back Squat in Squat Rack

8x 135lbs/61.235kg
8x 160lbs/72.5748kg
8x 185lbs/83.9146kg
8x 185lbs/83.9146kg

squatBarbell Close Grip Bench Press

8x 95lbs/43.0913kg
8x 115lbs/52.1631kg
8x 130lbs/58.967kg
8x 130lbs/58.967kg

Barbell Bent Leg Deadlifts

8x 145lbs/65.7709kg
8x 185lbs/83.9146kg
8x 205lbs/92.9864kg
8x 205lbs/92.9864kg

Barbell Overhead Press

8x 55lbs/24.9476kg
8x 60lbs/27.2155kg
8x 65lbs/29.4835kg
8x 65lbs/29.4835kg

Barbell Standing Curls

8x 55lbs/24.9476kg
8x 65lbs/29.4835kg
8x 75lbs/34.0194kg
8x 75lbs/34.0194kg

Zercher Squats in Squat Rack (Bonus)

6x 135lbs/61.235kg
6x 155lbs/70.3068kg
6x 185lbs/83.9146kg

zercher squat
Photo credit:

I should mention that the working weights for deadlifts, the overhead press, and the standing curls are what they were for round 2, week 2, so no improvement there round over round.

Also, as you can see, I stuck to the program right to the end. No extra sets, no increasing the weight above target, nothing. I was tempted to do an extra set of back squats and deadlifts, especially since most of the weight room regulars were absent and I had the place almost to myself, but I didn’t want to push it, wear myself out prematurely, and blow the latter part of my routine again.

But having completed the planned workout and noticing I had a few minutes left on the clock, I decided to sneak in some zercher squats just for giggles. That made it a tad easier to walk out of the gym with a little more dignity and pride than I did last week.

Now it’s back to eating normally and sensibly and getting the nerve to get back on the bathroom scale tomorrow morning. The missus will be back home by Tuesday afternoon, so playtime is just about over anyway.

Hard work beats talent when talent doesn’t work hard.

Tim Notke


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