Ending 3/3/3+ Week of Cycle Eleven Somewhat Mixed.

coffee
Credit: impliedmortality.com

I woke up really groggy but determined to “kill it” at the gym since it’s a lift day. They only come twice a week, so I sort of cherish them. I knew I should probably get something in me besides water and coffee so I settled on a little yogurt. I was hoping I would actually wake up by the time I started lifting.

Got to the gym early but the lights were already on. There’s a new gal doing reception and she opens up even earlier than McKenna. I love it.

The doors were actually still locked and Joe and I got there at the same time. Didn’t have to wait long though. New gal unlocked for us and I was in like a shot.

My favorite bench press station was a dog’s dish and I had to spend several minutes tracking down the right weight plates and setting them up properly. Bicycle guy and Liz were there and Liz took the other bench press station to do some of her work.

Still not feeling 100%, I started my warm ups at my first main lift. Here’s how week 2 of cycle 11 in my 5/3/1 training went.

3/3/3+ Main Lifts

Barbell Bench Press

10x 45lbs/20.4117kg (warm up)
10x 65lbs/29.4835kg (warm up)
3x 110lbs/49.8952kg
3x 125lbs/56.699kg
4x 130lbs/58.967kg
3x 135lbs/61.235kg (joker)
2x 145lbs/65.7709kg (joker)
2x 155lbs/70.3068kg (joker)
1x 160lbs/72.5748kg (joker)

Barbell Bent Leg Deadlift

10x 135lbs/61.235kg (warm up)
3x 210lbs/95.2544kg
3x 230lbs/104.326kg
5x 250lbs/113.398kg
3x 265lbs/120.202kg (joker)
1x 275lbs/124.738kg (joker)
0x 285lbs/129.274kg (joker) -failed rep-
1x 280lbs/127.006kg (joker)

bench press anatomyBench press warm ups went okay, but that first working set seemed pretty heavy, even for just 3 reps. I wasn’t going to let that slow me down, so I proceeded through the program. The fourth rep in the 3+ set was difficult but I managed it.

I did 3 reps at 135 pounds for my first joker, which I’ve done before, but I managed doubles at 145 and 155 pounds which is new for me, at least since I’ve recovered from illness and surgery. I wanted to try for 165 pounds but I could barely get 160 up. At least it’s better than last week and the same as the week before.

Last week, my deadlifts sucked too, and I was hoping I could surpass myself today. I came close.

Warm ups went well as did the working sets. The 3+ set felt heavy but I muscled 250 pounds up and down for 5 reps, which I was kind of proud of. I remember back in the day when I thought pulling a single at that weight was impressive.

Did 265 for 3 reps and managed a single at 275. I decided to go for 285. It came up part way. I wasn’t sure how it was going to go for a few seconds, but it was just too heavy and I clanked it back down.

I actually quit at that point and went to do my stretches. I was angry at myself, but I was also angry at Big Daddy.

By this time, he’d taken the other bench press station and was doing his thing. I felt really dehydrated this morning, so I went to refill my water bottle twice. It was obvious that I was still working at that bench.

The first time I left to get water, I came back and one of my 2.5 pound weight plates was gone. The next time I did so, I came back and both 35 pound plates had vanished…onto Big Daddy’s barbell. I guess he couldn’t be bothered to take the plates from equipment not being used.

I kept trying make eye contact with him but he avoided that, probably on purpose. Yeah, I didn’t need them at that point, but he didn’t know that. I don’t know anyone else’s opinion, but to me, scavenging someone else’s working bench or rack seems like a douche move.

Anyway, I was doing my stretches and fuming and I figured what the heck.

After stretching, I went back to my bench press station. Big Daddy had moved on to one of the weight plate machines and I ignored him this time.

I put the weight up to 135 on the bar and set it on the floor. Then I increased the weight to 280 pounds and in a fit of pique, lifted the damn thing. It wasn’t easy. My face was beet red, but I managed the lockout at the top of the rep.

There. At least I equaled what I did two weeks ago, both for the bench press and deadlift.

straight leg deadlift
Photo credit: Bodybuilding.com

I checked further back in my log and three weeks ago, my max bench press was a single at 155 and my max deadlift was a single at 275. I went one more week back to the last 3/3/3+ week and for my max weights, I did a single at 155 pounds for the bench press and a single at 275 for the deadlift.

Seems I’m toggling back and forth about five pounds. I need to push past those barriers.

Going back to 3/3/3+ week for cycle nine, I did a double at 140 pounds for my bench press and a single at 265 for the deadlift. Okay, so maybe I really am getting stronger again.

All I know right now sitting here is that I’m feeling tired, but a “good” kind of tired, like I had a good workout. Let’s hope next time it’ll be even better.

I just noticed that about four hours after lifting, my heart rate is still pretty elevated. Fortunately, according to this discussion, it probably isn’t anything to worry about.

Just keep moving forward and don’t give a shit about what anybody thinks. Do what you have to do, for you.

Johnny Depp

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2 thoughts on “Ending 3/3/3+ Week of Cycle Eleven Somewhat Mixed.

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