Recovery Cycle: Week Three, Day One

Yeah, I renamed “The Long Road Back” because I was tired of finding images of long roads.

I actually lifted yesterday but I haven’t had a chance to blog about it until just now.

We had the grandkids on Sunday, so I figured I wouldn’t be able to get to the gym. Then the missus said as soon as she was finished walking, I could go. Naturally I was excited, but worried about the timing. I was hoping to still start working out right at eight when the gym opens (no such luck as it turned out), so I got dressed quickly while keeping an eye on my grandchildren, and when my wife walked back in the door at 8:12 a.m., I said a quick “bye” and headed to the garage.

I made it to the gym by 8:20, said a brief “hello” to Bryce at the front desk, and got into the weight room. Fortunately, except for Liz, it was empty and definitely no one was using the squat rack.

I set up the rack, since it was in a bit of a disarray, and then got to work. Here’s how I started my third and final recovery week.

Adjusted Cycle, 5/3/1+ Week, Day One

Main Lifts

overhead press
Photo credit: buffdudes.us/

Back Squat in Squat Rack

10x 45lbs/20.4117kg (warm up)
10x 65lbs/29.4835kg (warm up)
5x 100lbs/45.3592kg
3x 115lbs/52.1631kg
5x 130lbs/58.967kg
3x 140lbs/63.5029kg (joker)
3x 145lbs/65.7709kg (joker)
2x 155lbs/70.3068kg (joker)

Overhead Press in Squat Rack

10x 45lbs/20.4117kg (warm up)
5x 50lbs/22.6796kg
3x 65lbs/29.4835kg
5x 70lbs/31.7515kg
3x 75lbs/34.0194kg (joker)
3x 85lbs/38.5554kg (joker)
1x 95lbs/43.0913kg (joker)

I was a little worried about my final working set of squats being with a 130 pound barbell, since last week, my final joker was at 135. But I figured I’d do what I could do and started warming up.

My 1+ set went well, and I pushed ahead into the jokers, starting conservatively and ratcheting up the weight to 155 for the final joker. OK, so it’s still really light, but it’s the heaviest I’ve squatted since I’ve started recovery lifting. Also, remember, no bench. I’m squatting raw, so it’s really a new experience for me.

My overhead presses went well, too. I pushed easily through my working sets, and decided to challenge myself on the final joker by putting the weight up to 95 pounds. My PR for the overhead press is 105, and that was hard-earned, so anything in the 95 to 100 range is close to my limit.

For a second, I thought I might stall on the lift, but I was able to push the 95 pound barbell over my head.

barbell back squat
Credit: physicalliving.com

After I was finished in the weight room, I got a mat and did five sets of leg lifts for my gut work, and then my usual mobility stretches before leaving the gym. Got to spend a whole hour there. Spent the rest of the day (until mid-afternoon, anyway) with the grandkids, and mainly my grandson who needed the attention.

I know I’m not doing super strong stuff, but week over week, I am improving.

This is the last week of my recovery cycle. The following week, I’ll start a new cycle with 5/5/5+s and I’ll attempt to have a more normal lifting experience, doing my main lifts and then assistance lifts as needed.

Not sure how I’m going to recalculate the weights. Should I just add five or ten pounds to my working weights, or do a complete new set of calculations based on my 1 rep max for the current week?

I’ll figure it out. Maybe I’ll do both and then compare to see which set of numbers more appeals to me.

A feeble body weakens the mind.

Jean-Jacques Rousseau

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