Back in the Gym After One Week

eagle fitness
Eagle Fitness

It, in fact, has been a full week since I’ve been at the gym. I’ve been feeling extra tired lately, so I didn’t go on Friday. Had the grandkids for the weekend, so Sunday was out. Then Monday and Tuesday, I felt nauseous and exhausted. Must be something in the air.

Finally, finally, I felt up to working out this morning. A full week’s worth of rest. Would it make a difference?

Pulled into the gym’s parking lot right as the lights popped on. The only person at the door was Joe, a guy in his 70s, Vietnam War Vet, who always is at the gym Monday through Thursday.

I zoomed in and grabbed my favorite bench press station and got to work. Here’s the (really late) start to my workout week.

Cycle Seven 5/3/1+ Week Day One

Main Lifts

Barbell Bench Press

10x 45lbs/20.4117kg (warm up)
10x 65lbs/29.4835kg (warm up)
10x 95lbs/43.0913kg (warm up)
5x 120lbs/54.4311kg
3x 135lbs/61.235kg
1x 150lbs/61.235kg
1x 155lbs/70.3068kg (joker)
1x 160lbs/72.5748kg (joker) (PR for 5/3/1 last cycle 165)

Barbell Bent Over Deadlift

10x 135lbs/61.235kg (warm up)
10x 155lbs/70.3068kg (warm up)
5x 210lbs/95.2544kg
3x 230lbs/104.326kg
3x 250lbs/113.398kg
3x 265lbs/120.202kg (joker)
1x 280lbs/127.006kg (joker)
0x 295lbs/133.81kg (joker) -failed rep-
1x 285lbs/129.274kg (joker) (PR for 5/3/1 last cycle 295)

deadlift
Photo credit: muscleandfitness.com

Mobility Work

Hamstring stretch #1 30 seconds x2
Hamstring stretch #2 30 seconds x2

Quad stretch 30 seconds x2

It wasn’t bad but it wasn’t great. As you can see, I was hitting just under my PRs for 5/3/1 week of the previous cycle.

The first two bench press warm ups went OK, but for some reason 95 pounds felt kind of heavy for 10 reps. I proceeded into my working sets, but for my 1+ set, I really only felt like doing 1. At least for the 2 jokers, I could still do 1 rep each. 160 pounds was heavy and I had to push to complete the lift. Figured I wouldn’t risk 5 pounds more, at least today.

Easy warm ups for my deadlifts. Things got heavy at 250 pounds but I still popped off 3 reps. Same for the first joker. Only managed 1 rep at 280 pounds when I’ve done 2 previously. Went for broke and thought I’d try to match my PR. Failed miserably, only getting the barbell a couple of inches off the floor.

I knocked 10 pounds off the bar and managed to barely do a single rep at 285 pounds. Respectable, but not my best.

I let the barbell drop to the floor with a loud BANG! and got a lot of attention.

Well, not a lot. Just from 2 guys. Ken, a guy in his late 60s who sticks to the weight machines, jokingly put his hands over his ears. I looked up and said, “It’s heavy.”

There was another guy, a semi-regular, doing ab work who looked over at me when the BANG! sounded. Geez. This isn’t exactly Planet Fitness, you know. I’m allowed to make noise.

Weird thing happened. Joe, the guy I mentioned earlier, came into the weight room and right over to me as I was resting between sets of bench presses. I mean he was within just a few inches of me as I was sitting on the bench, way into my personal bubble.

He asked me where I’d been, and when I told him I’d been feeling under the weather, he asked if I was OK now. Must be one of the longest conversations I’ve ever had with him. He also wanted to take one of the 10 pound weight plates I had at my feet, but I told him I’d be using them later for deadlifts (45 pound bar + four 45 pound plates + four 10 pound plates = 265 pounds for my first joker set).

morning
Photo credit: wordswithlisbeth.com

He was OK with that and looked elsewhere.

I notice when regulars are at the gym and when they are uncharacteristically absent, but I forget that when I’m gone, other people notice too.

After weights, I only had time for some mobility training before I had to go back home and get ready for work.

Stomach is a little gassy right now, so I have to go easy on the coffee. Other than that, things seem to be OK. I won’t lift again until Friday which means I’ll only get one cardio session in this week. I’ve really got to get back into the game. Feel like I’ve been slacking lately.

Talent is given, greatness is earned.

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