An Ambiguous Ending to Week 3 of Round 3 of Mutant Strength Training


So ends week three of round three of my Mutant Strength workout for an ordinary human being. I met my goals, which I expected, and tried to go above and beyond, which I didn’t really plan for.

Actually, any bonus work, either extra reps, sets, or bonus lifts after the end of my usual routine are never planned. I just “listen” to my body and see what it’s got left during and after a workout.

Of course, the amount of time left on the clock matters too. As it turns out, I was cruising through my anticipated workout pretty quickly. I didn’t seem to need as much rest between sets for the most part. That’s the happier side of my exercise session at the gym this morning.

I was still winded by the time I got to my pull ups, but even after that, I had something left over within me.

Barbell Back Squats in Squat Rack

5x 155lbs/70.3068kg
5x 175lbs/79.3787kg
5x 200lbs/90.7185kg
5x 200lbs/90.7185kg

Barbell Bench Press

5x 135lbs/61.235kg
5x 145lbs/65.7709kg
5x 160lbs/72.5748kg
5x 160lbs/72.5748kg

barbell rows for batwings
Photo credit:

Barbell Bent Over Row

5x 135lbs/61.235kg
5x 145lbs/65.7709kg
5x 160lbs/72.5748kg
6x 160lbs/72.5748kg (Bonus rep)

Cable Triceps Extension w/Rope

10x 60lbs/27.2155kg
8x 70lbs/31.7515kg
6x 90lbs/40.8233kg
5x 90lbs/40.8233kg

Pull ups (Bodyweight)


Zercher Squats in Squat Rack (Bonus)

5x 135lbs/61.235kg
5x 155lbs/70.3068kg
8x 175lbs/79.3787kg

Barbell Bench Press (Bonus)

8x 145lbs/65.7709kg
6x 155lbs/70.3068kg
5x 165lbs/74.8427kg

My back squats still aren’t what they should be. I tried to get lower in the squat but I always reach a limit where I feel a tug in my lower back. I tried to push it a bit, getting lower, but I’m still not quite there with my thighs parallel to the floor at the bottom of the squat.

I also noticed some aching in my knees I think is a result of my squats but it doesn’t seem particularly serious.

My bench press is what I expected it to be. Between sets, I watched a guy on a bench pressing two 90 pound (40.8233kg) dumbbells which is pretty impressive, at least to me. He was quite a bit younger, maybe late 30s or early 40s, and as I noted his general workout, he seemed to be working on “chest day” today.

I previously was worried that my bent over rows were getting too heavy and that I’d have to back off, but today, I seemed to be in “the zone” with this lift, and even managed an extra rep in the fourth and final set.

triceps extensions
Photo credit:

I’m not counting any of the reps over 5 as bonus or extra reps for my triceps extensions, since this is a smaller muscle group and needs to be worked using higher reps, even at higher weights. That last set at 90 pounds really had me huffing and puffing and I barely got the last rep all the way up. I’m also sure that my delts were just as engaged as my triceps, given the higher weight.

I stood under the pull up bars for a good two minutes before starting the first set. Part of why I think I don’t always do well here is that it’s at the end of my regular routine and I’m already really fatigued. If I don’t let my body recover sufficiently, I’m going to fail here.

As it was, my first and second sets were strong. My third set started strong, but that last rep was really difficult. Up until that point, I was considering doing a sixth rep for the last set, but I almost didn’t make the fifth. Hopefully, I’ll eventually start getting stronger.

As I said above, I still had plenty of time on the clock, and for once, the squat rack was available, so I thought I’d get in some zercher squats. I decided to play it smart and start out at a relatively light weight and lower reps. Then I could knock things up until I hit some sort of limit.

Again, I waited a good two minutes between sets so I could catch my breath and let my muscles recover. By the third set, I decided to see how many reps I could get in at 175 pounds and managed a respectable eight. It cost me, though. I was well done by this point and it took me awhile to get my breath back. Time to deload the bar.

Even after all of this, I still had time on the clock and, keeping my son David’s advice in mind about my pecs, decided to do more bench presses. Was I being crazy? I thought so at first.

I followed the same pattern I did for Monday, starting at 145 pounds and bumping up the weight 10 pounds set over set. There was a slight improvement in that I could press 5 reps at 165 pounds instead of the 4 I managed earlier in the week.

The clock said 5:57 a.m. and I figured it was now time to go home. I actually felt OK rather than completely drained, which surprised me since I put in not one but two bonus exercises at 3 sets each. I don’t know if my having a pretty big, protein heavy dinner last night had anything to do with it, but I was lifting empty this morning, with just a cup of coffee and glass of water under my belt.


In week 3 of circuit 2, the previous circuit, I was doing bonus squats at 210 pounds and bonus bench presses and bent over rows at 170 pounds, so either I’m not as strong as I’d expect to be at this stage of the game, or being conservative in my main workout is allowing me to push myself after the usual set of exercises are done.

It may also be a matter of getting stronger but at a very, very slow pace. My body weight is also up about three or so pounds from five weeks ago, so somehow, I’m going to have to deal with that, especially if I want to advance in my pull ups (lower body weight means less of me to pull up).

Next week starts week 4 of round 3, and looking at week 4 of the previous circuit, with all the reps at 4 per set, I was squatting 215 pounds, deadlifting 235 pounds (with a bonus set at 240), and bench pressing 170 pounds (with a bonus set of 3 reps at 175 pounds).

I’ll really have to up my game to lift heavier this time around.

When you are good to others, you are best to yourself.

Benjamin Franklin


Leave a Reply

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

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

Google+ photo

You are commenting using your Google+ 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 )

Connecting to %s