Felt like I got plenty of sleep. Woke up at 6 a.m. Had 2 whole hours before I had to hit the weights. The missus didn’t come with me to the gym because she’s on some sort of diet where you can’t work out. She and my son David are trying to talk me into it, but it would just about kill me not to lift.
Anyway, pulled into the gym parking lot at about 5 til. Bryce was true to form and got there a minute after 8. Oh well.
A young gal came running up to the door as I was walking in. She looked about 17 or 18 and was wearing the shortest pair of shorts I’ve ever seen anyone workout in. Not sure if they were comfortable or not, but they sure attracted attention.
Got to my favorite bench press station and for once it was in pretty good shape. Decided to go for broke and try to match my PR in the bench press (165 pounds for a single rep) and chase the ever-elusive one-rep 300 pound deadlift.
Well, I didn’t quite make it.
Cycle Six, Week Two, Day One, 3/3/3+
Barbell Bench Press
10x 45lbs/20.4117kg(warm up)
10x 65lbs/29.4835kg (warm up)
10x 95lbs/43.0913kg (warm up)
2x 145lbs/65.7709kg (joker)
1x 155lbs/70.3068kg (joker)
0x 165lbs/74.8427kg (joker) -partial rep-
Bent Leg Deadlift
10x 135lbs/61.235kg (warm up)
10x 165lbs/74.8427kg (warm up)
3x 255lbs/115.666kg (joker)
2x 275lbs/124.738kg (joker)
0x 290lbs/131.542kg (joker) -failed rep-
1x 280lbs/127.006kg (joker)
Bodyweight Bench Dips w/legs ext.
x10, x10, x10, x10, x10
Hamstring stretch #1 30 seconds x2
Hamstring stretch #2 30 seconds x2
Quad stretch 30 seconds x2
You may remember from last Tuesday that my previous week in this cycle absolutely sucked. I failed a second rep at 145 pounds doing bench presses and could barely do a single rep deadlift at 260 pounds. My PR for DLs is one rep at 295 pounds.
Today, it was better, but still not the best.
For my 3+ rep at the bench press, I did 4 reps with a 135 pound barbell, but I’ve done up to 5 before. I was still pretty confident I could match my PR. Did 2 reps at 145 and a single at 155, but what the heck. I could do 10 pounds more.
Oh, I tried. Got the barbell right down to my chest for that last joker, and then I pushed up.
Got about halfway. I tried and tried, but no go. I was lucky to rack the bar on the pins second from the top. A guess a partial rep is better than nothing.
Deadlifts felt fine through my working sets, but the first joker felt heavier than it should have at 255. I thought I could do 3 reps at 275 but only managed to pull out 2.
Figured I’d do a single at 290 and then try for 300.
Except that 290 didn’t work. I got the weight up 2 or 3 inches and totally stalled.
I was getting pretty frustrated, so rather than quit, I reduced the weight to 280. I’d been resting 2 1/2 to 3 minutes between sets just to make sure I was recovered. This time, I probably rested maybe a minute and said, “to heck with it.”
I pulled and managed a single. Guess that’s the best I had in me.
All through this, I had the weight room almost to myself.
The girl in the purple short shorts came in, which surprised me, and started working with the hack squat machine. No incredible weights, but she was getting down to parallel.
Liz, a Sunday regular, also came in and did her usual routine.
But that was it.
After hack squats, purple shorts went out to the main gym area and used a machine for reverse flies, and then did some cardio after that.
Liz works out a long time on Sundays, so she was still there when I left.
After deadlifts, I figured I’d work on those long-lagging triceps by doing bench dips. After that, I was all in, even though I had the time to stay longer. Did my mobility work and called it a day.
Right now, I’m tired and sore in all the expected places. Still no tweaks. I have to remind myself that 5 months ago, 250 pounds was my absolute limit for a single rep deadlift, and even then, I was doing them wrong and hurting my back.
So I’m stronger and safer than I was last December. Still, this super slow non-linear progress is maddening.
I’ll try again next Wednesday or Thursday. Meanwhile, I’ve got to get back on the cardio train. I’ve been blowing it off lately and overeating to boot.
Tomorrow’s Memorial Day as you probably know, the day when we are to remember our honored dead, those military personnel who died in the service of our nation. I saw that some jerks defaced the Vietnam War Veteran’s Memorial in Venice, California.
American citizens used to be better than that. Guess it’s up to those few of us left to do the right thing and remember those who died to protect freedom.
Regardless if you can deadlift 300 pounds or are the proverbial 98-pound weakling getting sand kicked in his face at the beach. It’s not your muscles that make you strong, it’s integrity and honor.
Memorial Day isn’t just about honoring veterans, it’s honoring those who lost their lives. Veterans had the fortune of coming home. For us, that’s a reminder of when we come home we still have a responsibility to serve. It’s a continuation of service that honors our country and those who fell defending it.