Cycle 14 Begins And The Weights Were Way, Way Up

weightlifting
Photo credit: aydreams.blog.hu

My arms and legs feel like jelly but I did it to myself.

Last week I took at deload week at the end of Cycle 13 since deloads have been working well for me lately. While I was doing the calculations for the deload weights, I decided to recalculate all of the weights for the next cycle based on my current PRs. The working weights went up by quite a bit.

I backed off on the overhead presses and bench presses, just sticking to slight increases, but I incorporated the new numbers into the back squat and deadlift.

Maybe that wasn’t such a good idea.

For instance, the weights and reps I actually accomplished for last 5/5/5+ week were:

Cycle 13 5/5/5+ Main Lifts

Barbell Back Squat in Squat Rack (raw)

10x 45lbs/20.4117kg (warm up)
10x 75lbs/ (warm up)
5x 125lbs/56.699kg
5x 145lbs/65.7709kg
6x 160lbs/72.5748kg
3x 180lbs/81.6466kg (joker)
2x 200lbs/90.7185kg (joker)
1x 215lbs/97.5224kg (joker)

overhead press
Photo credit: leanitup.com

Barbell Overhead Press in Squat Rack

10x 45lbs/20.4117kg (warm up)
10x 55lbs/ (warm up)
5x 75lbs/34.0194kg
5x 80lbs/36.2874kg
6x 85lbs/38.5554kg
3x 90lbs/40.8233kg (joker)
2x 95lbs/43.0913kg (joker) -failed third rep-

Back Squat working weights were:

5x 125lbs/56.699kg
5x 145lbs/65.7709kg
6x 160lbs/72.5748kg

Overhead Press working weights were:

5x 75lbs/34.0194kg
5x 80lbs/36.2874kg
6x 85lbs/38.5554kg

Now let’s have a look at what I did today:

Cycle 14 Main Lifts 5/5/5+ week

Woman doing squats
Photo credit: Breakingmuscle.com

Barbell Back Squat in Squat Rack (raw)

10x 45lbs/20.4117kg (warm up)
10x 65lbs/29.4835kg (warm up)
5x 145lbs/65.7709kg
5x 170lbs/77.1107kg
5x 190lbs/86.1826kg
3x 205lbs/92.9864kg (joker)
1x 220lbs/99.7903kg (joker)
1x 230lbs/104.326kg (joker) PR!

Barbell Overhead Press in Squat Rack

10x 45lbs/20.4117kg (warm up)
5x 80lbs/36.2874kg
5x 85lbs/38.5554kg
6x 90lbs/40.8233kg
1x 100lbs/45.3592kg (joker)
1x 105lbs/47.6272kg (joker)
1x 115lbs/52.1631kg (joker)
0x 120lbs/54.4311kg (joker) -failed rep-

As you can see for the back squat, weights went up considerably. For the first working set, it increased by 20 pounds, for the second, the increase was 25 pounds, and for the 5+ set, the weight increased 30 pounds.

No wonder I could only do 5 reps squatting with 190 pounds on my back. Ouch.

In spite of my insanity, I decided to try for a PR and I got it, but just barely. When I was pushing back up out of the hole with a 230 pound barbell on me, it pulled a deep-throated groan out of me. I made it, but it was tough, especially since I was already tired by the drastic weight increase between last cycle and this one.

overhead press
Photo credit: buffdudes.us/

That probably affected my overhead press. All the working sets felt heavy and I was amazed that I managed 6 reps in the 5+ set at 90 pounds. I was also disappointed that I could lift 100 and 105 pounds at only 1 rep each. I went for 115 pounds and it was miserably difficult but I managed. 120 pounds wasn’t even doable.

I’ve increased the weights on the deadlifts correspondingly, but only increased the weights on my bench press slightly. Given today’s experience, I think I will re-evaluate this before Thursday rolls around and I lift again. I think the increase in weight was good and obviously, I could handle it, but it was right at the edge of my abilities.

For the rest of the cycle and going into Cycle 15, I’m going to back the weight off just a little bit.

That said, I’m proud of the PR I managed and although I’m a tad disappointed at not even matching my current PR in the Overhead Press, 115 pounds is still good for me.

Given the amount of rest I allowed myself between sets, it took the entire hour just to get through my main lifts and I was feeling whipped by the end of it.

I did my usual mobility work afterward and noticed Bicycle Guy doing front squats. Guess he’s coming in on Sundays now, probably for the same reason I do…no competition for the squat rack.

dead hang pull up
Photo credit: metabolicprecision.com

After my usual stretches, I did a deadhang for 30 seconds (all the grip I had in me) just to stretch out my spine a little bit.

I feel tired and sore but not hurt, which is a good thing. The missus is out shopping so maybe I’ll use the free time to rework the rest of my program for this cycle, at least for squats and deadlifts. This is about getting stronger, not killing yourself.

It’s not the years in your life that count. It’s the life in your years.

Abraham Lincoln

Advertisements

2 thoughts on “Cycle 14 Begins And The Weights Were Way, Way Up

  1. I was working out at the gym 3 weeks ago early on Friday morning about 1am, I picked up 2 40 pound dumbbells to do the Farmer’s walk, but I tripped on the Gym floor, bruised the knee very badly, MRI showed I tore part of quadriceps and broke a Baker’s cyst in knee. So leg got really swollen. Was in a lot of pain and for about 10 day all I did was sleep. So somehow because I was in pain and too uncomfortable to make my own food I got carry out , than I got severe constipation and than followed by severe diarrhea. Never had that problem before. Went to doctor, it is unresolved. What to do?

    Like

    1. Like it says on my “About” page, I’m no guru, just an interested amateur. That said, my guess is that your gut bacteria got messed up with the diet change. You might want to consider taking probiotics to attempt to get your gut back in shape. You don’t hear M.D.s say that very often.

      I did a quick Google search on “gut bacteria and health” and the first thing that came up with this: Restore and Improve Gut Bacteria. I’ve never heard of Dr. David Williams before and have never used his methods, but I do know that a lot of my previous digestive system problems were fixed when I started regularly taking probiotics.

      Another article from the same source lists Signs of Too Much Bad Gut Bacteria and how you describe your symptoms fits the bill.

      Like I said, I’m no expert, so I’m not making promises, but I think it’s worth a shot. Let me know how it turns out.

      Like

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s