Well, compared to last Tuesday my performance this morning wasn’t particularly stellar, but it wasn’t the worst I’ve done either.
I had intended to lift on Thursday, but I absolutely couldn’t get myself out of bed. I’d stayed up a little late with my grandson (he didn’t have school the next day) the night before and as a result, I couldn’t even pull myself out of the sack by 5 a.m. much less 4.
So it was Friday or bust. I actually went to bed last night before my grandson because I knew I needed the rest. Had some pretty bizarre dreams about psychotic killers (don’t worry…I stopped them both) but managed to get some decent sleep.
I got up a little before four but completely forgot that I was supposed to wake the missus up at four as well (oops). Had the usual coffee, water, and a little yogurt to get the motor primed and then got to the gym just a minute before it opened.
The bench press station I typically use wasn’t in too bad a shape, so after a few minutes fixing things up, I was ready to lift.
Here’s how the end of 5/5/5+ week for cycle twelve went.
Main Lifts 5/5/5+
Barbell Bench Press
10x 45lbs/20.4117kg (warm up)
10x 65lbs/29.4835kg (warm up)
3x 135lbs/61.235kg (joker)
2x 150lbs/68.0389kg (joker)
1x 160lbs/72.5748kg (joker)
Bent Leg Deadlift
10x 135lbs/61.235kg (warm up)
10x 165lbs/74.8427kg (warm up)
3x 255lbs/115.666kg (joker)
3x 270lbs/122.47kg (joker)
1x 280lbs/127.006kg (joker)
Like I said, not my best but not horrible either.
The previous 5/5/5+ week for the bench press, which was over two weeks ago, I could only do 5 reps at 125 pounds and couldn’t manage a sixth. So I kept the working weights the same except for increasing the weight for the first working set by 5 pounds, and had a go at it again.
This time I got in that sixth rep with my triceps complaining all the way. I also noticed that last 5/5/5+ week, I only did 2 reps at 135 and today I did 3.
On the other hand, 2 weeks ago on the last 5/3/1+ week, my max weight for my final joker set was 165 pounds for a single rep. Today, I stopped 5 pounds short of that. Just didn’t feel I had it in me.
By this time, Chase’s little class was buzzing all around the weight room doing much lighter weights but tons and tons of volume. Fortunately, they stayed out of my way.
I set up for deadlifts and breezed through the warm up sets.
In fact, things didn’t start feeling heavy until my second working set at 225 pounds.
On the last 5/5/5+ week, for my 5+ set, I could only do the required 5 reps with a 245 pound barbell, so today I reduced the weight to 240 and did 6 reps. Of course, for that week, I could only do a single at 265 and another at 270 for my last 2 joker sets. Today, I did 3 reps at 270 and a single at 280. Not quite getting up to my goal weight of 285, but close (actually, my real goal weights are 295 and then finally 300, but I’ll have to work on that).
Looking back, for my final joker for last cycle’s 5/3/1+ week, I maxed out at 275 and the previous week, I did a single at 280, so I’m on par with my post-recovery performance. Just got to keep shooting for 285 and then try to keep going heavier.
Going back in my logs, 280 really is about the most impressive I’ve been thus far. Two cycles ago for 5/5/5+ week for instance, my final joker was a single at 260, so 280 is certainly an improvement over that.
The start of 3/3/3+ week should be interesting since Sunday is only 2 days away. Not much time for recovery, especially since I last did back squats and overhead presses on Tuesday.
It’s been a crazy week as far as my workout schedule has been concerned but things should even out starting next week.
Picking up and putting down heavy (for me) barbells. Just another day in the life.
Let us not seek to fix the blame for the past — let us accept our own responsibility for the future.
John F. Kennedy