I thought last week was bad. So far, this week is worse.
Normally, the missus and I go to the gym together Sunday mornings. Not last Sunday, though. We were watching our grandkids over the weekend (during the day) while our son went to work (his days off are Thursday and Friday).
He has to be out of his place by 6 a.m., so that’s where I was Sunday morning. The kids were still sleeping, and they got up, ate, and we were out the door by about 8:30 or 9.
Things worked out so my wife and I weren’t able to even take turns going to the gym.
OK, I thought. I’ll workout on Monday.
Up too late on Sunday night for a variety of reasons (mostly out of my control), so when Monday morning rolled around, I set the alarm for 5, not 4, and “slept in”.
I tried to get to bed at a more reasonable hour last night, but I was still really fuzzy and foggy at a quarter to 4 this morning.
I forced myself to get up anyway.
The good news is that I got to the gym at about 4 until the hour. The other good news is I got to my favorite bench press station.
It was all downhill from there.
Barbell Bench Press
10x 45lbs/20.4117kg (warm up)
10x 65lbs/29.4835kg (warm up)
1x 145lbs/65.7709kg (joker) -2nd rep failed-
Barbell Bent Over Deadlift
10x 145lbs/65.7709kg (warm up)
1x 260lbs/117.934kg (joker)
Barbell Bench Press
Hamstring stretch #1 30 seconds x2
Hamstring stretch #2 30 seconds x2
Quad stretch 30 seconds x2
I hadn’t worked out my weight percentages for cycle seven, 5/5/5+ week in advance, so I just took last cycle’s 5/5/5+ week work and added a few pounds. That made a big difference in my bench press.
By the time I got to my 5+ set, I could barely make the fifth rep. In fact, in my first and only joker set, I made 1 rep at 145 pounds, but I failed the second rep…well, sort of. I got the barbell up about halfway but couldn’t push it any further. Managed to hook the bar on the pins, but it was lopsided, with one end on the highest pin and the other on the next highest.
Hope no one was looking.
I was doubting I’d get a PR in deadlifts but hoping to perform reasonably well.
I used an overhand grip for both hands during the second set at 225 pounds. I usually switch my right hand to an underhand grip above 200 or 205, but I thought I’d work on my grip strength and it was fine. Just out of breath after 5 reps.
By the 5+ set in deadlifts, I was really struggling. I hoped I’d be able to make 5 reps. I did and forced myself to do a sixth, but it was tough. I knew I was in trouble.
I set the weight to 260 pounds for my first (and only) joker and only did 1 rep. I knew by the way it came up that I didn’t have anything left. I admitted defeat and unloaded the bar.
Probably a good thing, because that’s the time when Chase decided to bring his class into the weight room and train them on deadlifts.
He put a couple of mats down, set the barbell on top to elevate it a little above the floor, and his class did DLs, progressing from 95 pounds, to 115, and finally to 135.
Meanwhile, Big Daddy (without Hit Girl) was doing squats at 135 and then 175 pounds…but they were half squats. He consistently went down only halfway into the hole and then came back up. He was using the safety bars, and they were set way lower than he was going.
I know sometimes bodybuilders will do partial reps, but that’s only after they’ve exhausted themselves doing the lift with a full range of motion. Big Daddy seems pretty strong otherwise, and his other lifts are full ROM. Wonder why the variation here?
The place was getting pretty crowded by then, so I stuck with the bench press station and did lightweight benches for my assistance lift. I kept upping the weight as long as I could do 10 reps per set.
After that, I had time for some stretching and then I went home.
The missus was still asleep (lucky her) when I got back. Sucked down a protein shake and entered my miserable numbers in Google calendar. Probably won’t lift again until Friday. I was really hoping the extended rest days would actually improve my performance, not send it into the toilet.
Life is bristling with thorns, and I know no other remedy than to cultivate one’s garden.