Coming Out Of Hibernation: Bench Press and Deadlifts

Today was even more disappointing than Sunday.

weak bench press
Found at 2fatnerds.com

I wasn’t sure I was going to make it to the gym today. On Monday night, my grandson threw up in the middle of the night which really messed up my sleep schedule. All day yesterday, I was a mental zombie. I could barely keep it together, even when I got back home.

I had “watch the kids” duty while my wife and son went out to do some errands in the evening. It was chaotic at first, but finally things settled and we had some fun.

But I was totally wiped out. I even went to bed before my grandson (who turns eight today…Yay!).

However, that meant I woke up around 2:30 this morning. I dozed and stretched in bed for a while and then finally got up at 3:45. I drank coffee and water, read the online comic strips, and checked on my blogs. Decided not to eat. Just not hungry.

Made it to the gym by 4:55 and it was already open. Fortunately, no one had snagged my favorite bench press bench, so I was in.

That’s the good news. The bad news is below.

Main Lifts 5/5/5+

Barbell Bench Press

10x 45lbs/20.4117kg (warm up)
10x 65lbs/29.4835kg (warm up)
3x 115lbs/52.1631kg
5x 95lbs/43.0913kg
5x 100lbs/45.3592kg
6x 105lbs/47.6272kg
5x 110lbs/49.8952kg (joker)
4x 115lbs/52.1631kg (joker)

Bent Leg Deadlift

10x 135lbs/61.235kg (warm up)
10x 155lbs/70.3068 (warm up)
5x 195lbs/88.45055kg
5x 200lbs/90.7185kg
6x 205lbs/92.9864kg
3x 210lbs/95.2544kg (joker)
3x 220lbs/99.7903kg

baby barbell
Image: BrooklynStrong.net

I had scaled my weights way back, or so I thought, but when it came time to lift, I was weaker than I’d imagined.

As you can see, I tried my first working set of bench presses at 115 pounds for 5 reps but only made 3. Yikes!

I swallowed my pride and lightened things up.

Just like Sunday, I decided to do only 2 joker sets, not because I couldn’t have done more, but to keep my body from being beaten up too badly.

My quads are still stiff and sore from Sunday, and that was 3 days ago. I can only imagine was my posterior chain is going to feel like when I wake up tomorrow morning.

Seeing all the regulars there, who obviously didn’t take three to six weeks off, only reminded me of what I’ve lost and how lazy I’d gotten. I’ve got to make this work. I’ve got to get back into action and start building again. Right now I’m “puny Banner.” I need to get my inner Incredible Hulk going again.

This is day two, so lifting for the week is done. But I also need to focus on cardio, and then food.

Success isn’t a result of spontaneous combustion. You must set yourself on fire.

Arnold H. Glasow

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3 thoughts on “Coming Out Of Hibernation: Bench Press and Deadlifts

  1. We get +1 just for going to the gym. Working out is not just for ourselves, but for our wives and children who depend on us to be healthy and vibrant men in their lives.

    I decided this year to stop looking back at my personal bests from last year and before. I concentrate on this year. At our age, we must accept the realities of time on our musculature.

    I will provide a link to a scientific study on the effects of aging on experienced weight lifters. The good news is, continuing to lift as heavy as you are able does mitigate the natural loss of muscle loss due to aging. The bad news is, you will still lose some.

    Here is the link:
    https://www.researchgate.net/profile/M_Anton2/publication/8931930_Age-Related_Declines_in_Anaerobic_Muscular_Performance_Weightlifting_and_Powerlifting/links/54a680080cf257a636099431/Age-Related-Declines-in-Anaerobic-Muscular-Performance-Weightlifting-and-Powerlifting.pdf

    Points of interest to me were that bench press declines seemed to occur first. (I am beginning to experience some of that now.) Next was squats. The good news is that deadlifts declined least of the three.

    Hang in there. Keep lifting. And remember, we are competing for the Olympics everyday in the gym. We’re just staying one step ahead of the devil.

    Like

  2. In the upper right corner is a button to download the pdf file. You will get some important graphs which illustrate salient points. I am a visual learner, so the graphs help quite a bit.

    Like

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