In light of all of my upcoming camp work, and my lame squat, I've decided to switch up to a 'drink from the firehose' approach to see where that gets me. I've been doing my deload squat weights on my non-squat days, but today I decided to give er and see if I can get a new max. I think my previous best was 260, and today I nailed 275 for 3 reps. Peter Gabriel and Kate Bush were singing 'Don't Give Up' on my random playlist, but I let them down. I should have gone for 5 reps. This leaves my current tested maxes at:
Squat - 275 1x3
BP -260 3x5
DL - 380 1x5
So my 3RM is up to 915, but I'm sure I could have gotten 2 more out of the squat, giving me a 5RM of 915. So I have a long, long, long way to go until I'm strong. Sigh.
For those in the know, that's Tony Levin playing the Chapman Stick on this track!
First time in a gym in 7 months or so. I changed up the bench a bit. Instead of going for my AMRAP set I did a few sets of doubles. The bench was a lot lower than my one at home, felt kind of weird. And I saw Idiots today! Yay!
I guess I need to give up on calling these workouts 531 for a bit. It's been 7 days since my last trip to the gym. I was just getting over a cold last time, and then I had a nasty 24 bout of food poisoning, and I still feel a bit weak. I managed to get into the gym this morning, but was only able to do a few things. I'll be going to a new site today where I have to stay on site, so my next gym session will be in 2 weeks at home. Boo - urns!
Jan 17
12 minute hamster wheel warm-up
Squat
45 x 10
95 x 10
135 x 5
185 x 5
225 5x2
135 x 5
Bench Press
45 x 10
95 x 10
135 x 10
185 x 5
225 x 5
245 x 2
185 x 5
Had a nice 15 minute dynamic stretch/cardio warm-up that had me proper sweating. Nothing fancy for the workout, just getting to the basics. I'll be doing back-to-back with a workout tomorrow so I didn't go nuts.
