I am so happy to be back to the gym today!
My deadlifts were terrible, I can’t remember the last time 225 felt so heavy. I did some other stuff for volume and to mess around. Not following a program at the moment. I’m planning on going on a program with the Ultimate Diet 2.0 when I start the week after the 4th, so there’s little point in getting overly fancy for the next week. I just plan on doing lots of benching and playing with Tabata front squats.
- Overhead Squats: 45x6x4-55×3
- Overhead Press: 45×5-55×5-65×3-85×0-75×2
- Dumbbell Swings (like a kettlebell swing): 45×15-50×10 *Was trying to find my working weight. 50 is too heavy.
- Bench Press: 45×10-55×10-65×3-85×5-95x7x5x5
- Deadlift: 135×5-195×2-225×1-285×0-275×0-225x1x0
- Seated Cable Rows: 45×10-75×10-90x8x10-105x8x7x6
I haven’t done Tabata front squats before, so I flipped the cycle times to get me started: 10 seconds of front squats, then 20 seconds of rest. Around the 2 minute mark, I started getting really sloppy – banging the bar on the rails and dropping my arms. I finally realized that I couldn’t get my arms up into the rack position at all, so I put the weight down. I looked at the stopwatch, and was at the 3 minute mark. I’ll call this 3 minutes, though it was a bit less. I just used the standard bar.
Considerations for next time: Don’t use the squat cage. Use the power cage with the safeties at the bottom or no cage. If I have to stop again, I should just drop the bar and finish with bodyweight. Should I switch to a 20-40lb curl bar?
After that squat session, both my legs and shoulders were trashed. I was having trouble walking, so I went over to the light dumbbell area to do some shoulder raises. I was struggling with the 5lb dumbbells, and my form was bad, so I stopped. At this point, that kind of squatting is clearly both a shoulder and quad exercise. Excellent, I need to work on my shoulders 🙂