Crashed and Burned at the Gym Today

burning terminator
Image: mwomercs.com

A lousy morning at the gym is supposed to be better than the best day of not going to the gym, or something like that.

Maybe so, maybe not.

Woke up all fuzzy and had a tough time getting into gear. However, I was determined to get to the gym before it opened. Last Wednesday, strong, bent over guy got to the squat rack before I did and it threw all my plans off. Today, I was going to get there first.

I pulled into the gym parking lot 4 minutes before the hour and was surprised to see the gym lights were already on. Only one car was there. None of the regulars were waiting.

I walked into the gym. Doors were open. No one in sight.

When I got to the weight room, I saw a guy I didn’t recognize straightening out the weight plates on the hack squat machine (bless him). Turns out he works there. The usual receptionist called in sick so he showed up.

The squat rack needed a bit of work to get it ready for my lifts. I was rearranging weight plates when strong, bent over guy came in. I already had a bench pulled into the rack while he set up at a bench press station for shrugs.

Here’s how Wednesday morning went. I didn’t exactly cover myself with glory.

Cycle Six, 5/3/1 Week, Day Two

Main Lifts

Back Squat in Squat Rack

10x 45lbs/20.4117kg (warm up)
10x 95lbs/43.0913kg (warm up)
5x 135lbs/61.235kg
3x 155lbs/70.3068kg
2x 175lbs//79.3787kg
1x 185lbs/83.9146kg (joker)
0x 195lbs/88.4505kg (joker) -failed rep-

overhead press
Photo credit: imgkid.com

Overhead Press in Squat Rack

10x 45lbs/20.4117kg (warm up)
5x 70lbs/31.7515kg
3x 85lbs/38.5554kg
2x 90lbs/40.8233kg
0x 95lbs/43.0913kg (joker) -failed rep-

Assistance Lifts

Bench Dips w/Legs Ext.
x10, x10, x10, x10, x10

Box Squats in Squat Rack

10x 45lbs/20.4117kg
10x 55lbs/24.9476kg
10x 65lbs/29.4835kg

Lightweight Overhead Press in Squat Rack

10x 45lbs/20.4117kg
8x 55lbs/24.9476kg
8x 60lbs/27.2155kg

My legs hurt throughout the back squat warm ups but they always hurt during warm ups. That’s the point. I pulled off the first 2 working sets OK, but for the 1+ set (I can’t believe this is the end of cycle six), I only managed 2 reps. I figured I’d do doubles or singles and was shooting for a new PR at 205 pounds.

Didn’t happen.

I barely made a single for the first joker at 185 and failed the rep at 195. My current PR is 200 pounds. I don’t think it was my hams or quads. I just ran out of gas at the bottom of the hole.

The heck with it.

box squat
Photo: bonvecstrength.com

Changed the set up for my overhead press. Meanwhile, bent over guy was doing amazingly heavy squats in the Smith machine. I must be the weakest guy in the gym.

Popped off 10 reps in my warm ups. Again, did the first 2 working sets OK, but that last set, I barely got 2 reps at 90 pounds. My big plan was the same as before. Keep doing singles and shoot for a new PR at 105.

That didn’t happen, either.

I blew my first (and only) joker. I pushed up the 95 pound barbell, went halfway up and failed. I lowered the barbell to my chest and pushed up hard. Thought I was going to make it that time, but at three-quarters of the way up, I stalled and couldn’t push up anymore.

I lowered the barbell, racked the barbell, and admitted defeat.

I did some bodyweight bench dips while I licked my emotional wounds. Considered moving to stretches, but inside, I still wasn’t ready to give up the squat rack.

Although big, strong, formerly broken foot guy was in the weight room, he didn’t go near the squat rack. Neither did anyone else. Figured I might as well take it back.

I went and got the 12 inch high box for some lightweight box squats. Like I said, they were lightweight, but after 3 sets, my legs were shot. I still had some time, so I put the box back where I found it and did 3 sets of lightweight overhead presses. I barely got off that eighth rep in the last set at a mere 60 pounds.

I checked last week’s log and I did 3 reps at 175 pounds for my back squat, 1 rep at 190 pounds, and 1 rep at 200. For the overhead press, I did 2 reps at 95 pounds but failed the rep at 100. That was 3/3/3+ week.

For the previous 5/3/1+ week, for the back squat, all my joker sets were with a 175 pound barbell, 2 reps for the first joker, and 1 rep for the next two.

For the overhead press, my first joker was 2 reps at 95 pounds, 1 rep at 100 for the second joker, and a failed rep for the last joker at 105 pounds.

Going back to cycle four’s 5/3/1+ week, My final back squat joker set was a single at 195, and the last joker set for the overhead press was 2 at 95 (I’d failed the rep on the previous joker for 100 pounds).

I'll be back
Image: gymaholic

I can’t blame being distracted. I can’t blame someone getting to the squat rack first. I can’t blame someone waiting to get into the squat rack. All I can do is blame myself. I think I was just too tired.

As the saying goes, sometimes you get the bear and sometimes it gets you.

It got me today.

Maybe I’ll do rack pulls on Friday and maybe not. We’ll see. Today’s quote seems hardly appropriate, but it’s the one I’ve got on tap.

The price of greatness is responsibility.

Winston Churchill

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