I’ve been having another spotty attendance record at the gym this week. More fun and games with home maintenance and such after work, so I get to bed later than normal, and don’t want to get up at 4 a.m. the next day.
But it’s deload week and I really, really needed to make it to the gym this morning. Fortunately, I managed to get some halfway good sleep in and then just forced myself to get out of bed at 10 til 4.
I was worried about my squats, of course. My leg is off and on sore, and I haven’t been stretching my hams consistently.
But nothing ventured.
I pulled into the gym’s parking lot at a minute til and got to the front door just before the lights popped on. No one was there who squatted so I had the rack to myself.
Some numbskull left the barbell loaded to 225 pounds, so I had to deload it and properly supply the rack with the right weight plates before I could get started.
I pulled a bench in and proceeded to warm ups. Here’s what happened.
Back Squat in Squat Rack
10x 45lbs/20.4117kg (warm up)
5x 135lbs/61.235kg (joker)
4x 155lbs/70.3068kg (joker)
1x 170lbs/77.1107kg (joker)
Overhead Press in Squat Rack
10x 45lbs/20.4117kg (warm up)
5x 70lbs/31.7515kg (joker)
5x 75lbs/34.0194kg (joker)
3x 80lbs/36.2874kg (joker)
Overhead Cable Triceps Ext
Core and Mobility Work
Hamstring stretch #1 30 seconds x2
Hamstring stretch #2 30 seconds x2
Kasey the Chiropractor Core Work
My right leg with its stiff hams did not like warm ups, but after the first set, things seemed to improve. I did 10 reps per set through 120 pounds, which admittedly, isn’t very heavy for most guys. Then I started my “joker” sets, determined only to do 5 reps with a 135 pound barbell. I thought I’d do 5 at 155 as well but only managed 4. I determined to do 3 reps for my final joker at 170, but during the first rep, when I started to push myself back up out of the hole, the effort was painful in my left leg, so I settled for the single and called it good.
Looking back in my log and comparing today’s weights with previous weeks, I’m still not getting any stronger, and if anything, my leg is inhibiting me even further. I wonder what cycle six and 5/5/5+ week is going to be like?
My overhead press went OK. Again, comparing my performance and number of reps with similar weights in past weeks indicates that I’m not any stronger. I did 10 reps through 50 pounds but at 60, I could only manage 6 reps. 5 reps for 70 and 75 pounds and only 3 at 80, which has pretty much been my track record lately.
I was stuck for an assistance lift. Thought about doing some lunges, but that meant I needed to grab a mat (well, I didn’t actually need a mat to do lunges, but it helps me gauge the length of my lunge).
Did my hamstring stretches while I was thinking, then settled on boring triceps extension. Those seem to be getting weaker. I used to be able to do 4 to 5 sets for 10 reps per set at 75 pounds, but that felt too heavy, so I alternated between 70 and 75 pounds on the cable.
After that, it was the usual Kasey the Chiropractor core work, which put me at about 2 after 6 and time for me to head home.
Took the day off of work at the wife’s request to help my son do some major work on his house. Getting a place ready to sell is kind of a pain, especially when it hasn’t been maintained as well as it should.
Actually, because I had the day off and we’re not showing up at my son’s place until 9, I thought about doing more, maybe a cardio workout. But I didn’t want to exhaust myself, have to do a lot of heavy work later today and then find myself totally wiped out.
Better to keep some gas in reserve.
That’s it for deload week except for cardio and core. Seems kind of short. Hope I’m ready for cycle six.
I would like to be the first man in the gym business to throw out my scale. If you don’t like what you see in the mirror, what difference does it make what the scale says?