I love my parents but I’m glad the new week has arrived.
My folks visited from Utah over the weekend, so we had a ton of family over for the occasion. We also had a ton of food, high quality for the most part (the advantage of having a wife and daughter who are “foodies”), but even the most pristine homemade cinnamon roll in the world (it is to die for) will still put weight (fat) around your middle.
That’s my condition on Monday morning. The folks have left and I face the gym once again in a somewhat “bloated” state.
This is the start of week 3 in round 3 and Monday means Workout A. Since the reps are down to 5 per set, I found I didn’t need as much rest, at least in the beginning when I felt fresh. As the hour wore on though, I discovered I needed the full 2 minutes to recover between sets.
Barbell Back Squats in Squat Rack
Barbell Bench Press
Barbell Bent Over Row
Cable Triceps Extension w/Rope
Pull ups (Bodyweight)
Barbell Bench Press (Bonus)
Body Hang w/Shoulders Engaged (Bodyweight)
Dead Hang (Bodyweight)
In comparing this circuit’s week 3 with the last one, I nudged up the weights only a bit. Given certain “difficulties” of the past, I thought maybe I was being too aggressive in increasing the load round over round and decided to back off.
That’s probably why I held the working weight for my squats down to 200 pounds instead of 205, which would have been a lot more simple to load onto the barbell. I probably could have handled 5 reps at an extra 5 pounds, but 200 felt just about right.
I was a little surprised that 160 pounds for my bench press working weight worked so well. Yes, it was heavy, but I was still able to get the bar to a respectable distance from my chest before having to push up again.
The same for the barbell rows. I wouldn’t have gone any heavier, though.
The warm up weights for triceps extensions let me exceed the minimum 5 reps per set, but the working weight of 90 pounds made even 5 reps challenging.
By the time I found myself facing the pull up bars, I was feeling fatigued and a little intimidated. In spite of that, my performance was surprisingly good. It was only the last rep of the last set that required an extra effort to let me get high enough to see over the bars.
Because I’m down to only 5 reps per set, I was able to get my workout done more quickly and had time to burn. I had been considering a few sets of zercher squats but someone else was in the squat rack doing barbell shrugs.
Interesting looking fellow. He always comes dressed in the same outfit, a tattered white muscle shirt and blue jeans. I’ve never seen anyone lift wearing jeans before. He normally comes into the weight room on my ab and cardio days but occasionally, he shows up on my lift days.
Over the weekend, I was talking with my son David about my overall progress in lifting. He says that I’ve been concentrating on my legs and core, which is good, but he’s surprised I can’t bench more by now and that I don’t have a more solid chest.
While having a big chest can be desirable and even intimidating to some, I’ve been attempting to build strength across all of my major muscle groups and hopefully, I’ve been succeeding.
But since I had extra time, and since I couldn’t do zercher squats, I decided for some bonus sets of bench presses. I didn’t limit myself to a specific number of reps and just did what I felt comfortable with for a given weight. For 165 pounds, I almost did 5 reps, but on the fourth, I hit the rack with the barbell, showing me that I wasn’t entirely steady. I decided to play it safe and racked the weight after that fourth rep.
And that was that.
I still had about 10 minutes on the clock, but “Mr. Bluejeans” was still in the squat rack, alternating with a seated chest press machine, so I called it good and left the gym.
My usual squat routine definitely had an effect, and I can feel it in my glutes and thighs when I stand up after being seated for a while.
After sleeping on the living room sofa for three nights, it will be nice to sleep in bed again. That couch is over 20 years old and it was pounded into submission in that time by my three children. Easy to sink into and hard to get out of. Sleep was spotty the entire weekend, and even though it’s mid-morning, I could use a nap…
…or another cup of coffee.
Everyone wants to live on top of the mountain, but all the happiness and growth occurs while you’re climbing it.