I skipped lifting yesterday because I was just too darn tired. I did lift on Sunday and actually got to the gym on Wednesday to do some cardio (it’s been a long time and I felt it) but Thursday, lack of sleep caught up with me in a big way and wham! I did wake up yesterday right at four, but I was so sleepy and loggy that I knew I needed more rest, so I stayed in bed until nearly 5:30.
Today, I woke up at 3 a.m. but made myself stay in bed and dozed until almost four. Got up, had coffee and water, nothing to eat, and tried to make myself wake up.
It wasn’t easy and I despaired of my ability to lift heavy this morning.
Nevertheless, I got in my car, sub-freezing temps outside, and pulled into the gym’s parking lot at about five until the hour. Everyone was in their cars and trucks with their engines running trying to keep warm.
Well, screw that.
At 4:57 a.m. I got out of my car, mind you, I’m only wearing a t-shirt, shorts, and a hoodie (but after all, this is Idaho, so we can stand a little cold) and got to the door.
There was a new gal inside who was getting things set up but she didn’t open the doors until right at 5 a.m. so I had a few minutes to kill.
I was the first one in when she unlocked, stuffed my hoodie in a locker, and got to the bench press station. It was messed up but not too bad. I fixed it up and got to work. Here’s how Friday morning went, day two, of 5/5/5+ week, cycle thirteen.
Main Lifts 5/5/5+
Barbell Bench Press
10x 45lbs/20.4117kg (warm up)
10x 65lbs/29.4835kg (warm up)
4x 135lbs/61.235kg (joker)
3x 145lbs/65.7709kg (joker)
1x 160lbs/72.5748kg (joker)
1x 165lbs/74.8427kg (joker)
Barbell Bent Leg Deadlift
10x 135lbs/61.235kg (warm up)
10x 165lbs/74.8427kg (warm up)
5x 260lbs/117.934kg (joker)
3x 275lbs/124.738kg (joker)
2x 290lbs/131.542kg (joker)
1x 300lbs/136.078kg (joker) PR!
Bench press warm ups went okay and so did the working sets for the most part. Getting a mere 125 pounds up six times was a bit of a chore, especially those last two reps, but I did it with just a minor stall toward the top of the lift.
Surprised myself by doing four reps instead of three at 135 pounds and did the predictable three reps at 145.
After that I bumped it up to 160 and managed a single. I wasn’t feeling 170, which is my current PR for the bench press, so I only increased the weight for my last joker to 165 and again, managed a single.
Glad I didn’t try for 170 this morning. I’ll get it next time.
By this time, Chase’s class was in the weight room, along with, big, tall, formerly broken foot guy, another regular, and a gal I’d never seen before.
Chase’s class was having leg day and were doing what I’d consider lightweight squats, machine hack squats, and other similar exercises.
Time to set up for deadlifts.
Actually, I was feeling kind of puny as I put the 135 pound barbell on the floor but was determined to make my best effort. That said, I didn’t imagine I’d be making a new PR today, but I hoped to lift 290 for a single.
Warm ups went okay and I gave myself plenty of time between sets to recover.
For my 5+ set, that sixth rep was a small struggle but I didn’t think I’d fail it or anything.
I surprised myself again by doing five reps at 260 for my first joker. I usually do three or four reps at 255, so five at 260 is a new accomplishment.
I did the typical three reps at 275 and was glad to do it, and I figured I’d hit the third joker doing 290 and hope for the best.
I did two reps, not just one which again, surprised me.
Well, if I could pull a double at 290, what about a single at 300?
I briefly thought of increasing the weight to 295 and match my PR, but what the heck. 300 it was.
By now only big, strong guy was in the weight room and he was on the plate loaded leg press machine facing away from me.
I loaded the bar and went to refill my water bottle. On the way back to the weight room, I ran into Everett and Gary, a couple of fellow older guys who just use weight machines.
They were chit-chatting and looking at Gary’s old flip phone. I joked with them for a second, then went back and sat down on the bench.
Then I thought about how I always imagined doing a 300 pound deadlift.
First, in my imagination, I’m wearing Lou Ferrigno’s “Change” t-shirt, and second, I’m having someone take my photo using my cell.
Well, I was just wearing a plain, black t-shirt, but Everett and Gary were just killing time, so maybe I could meet that second condition.
I went back and asked one of them to take my photo. For all I knew, I was going to fail the rep and I’d have photos of it. But I felt confident enough to try and Everett agreed to do me that solid.
I don’t think he’d ever taken a photo with a cell before, but it’s pretty simple. I showed him the button to push and told him where to stand.
And lifted and lifted and yes, I did it. A 300 pound bent leg deadlift for a new PR. That’s nearly one-and-a-half times my body weight (I think I’ve mentioned that I’ve picked up a few unwanted pounds around the middle).
I failed to email myself a series of photos Everett took when I was at home, so I’ll post them all to Facebook tonight or tomorrow when I have WiFi. I was however able to text one of the photos to my email account so I could download it and post it here. It’s at the very bottom of this blog post.
I thanked Everett and he really did a good job at photographing the entire process of the lift.
I finished up with my usual mobility work and left the gym feeling like a tiger.
Actually, on the way out, I saw Chase, the guy who trained me last year, and told him what I’d done. Confirmed that my back felt terrific, then I drove home feeling incredible.
Yes, I’m bragging and crowing, but as far as strength training goes, this is a big day for me. A 300 pound deadlift is one of my big goals and I did it. I really did it.
I have no idea if I can pull it off again next week, let alone go heavier, but I’m sure going to try. The next big goal for DLs is 315 pounds, three big wheels on either side of the bar.
Yeah! Great way to end the week and folks, if I can do it, so can you. Set your goals and then go for it.
If you’re not going all the way, why go at all?
Addendum: As promised here’s the photo album of my deadlift on Facebook.