Jul 14, 2019
Workout B
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Workout B
💪 Gymspiration of the Day
Workout 10/6/14
Squats: 2x8@20kg, 5@50kg, 3@65kg, 2@80kg, [email protected]
Press: 2x8@20kg, 5@25kg, 3@30kg, 2@35kg, 3x5@40kg, 4@40kg, 3@40kg
Deadlift: 5@70kg, 3@90kg, 2@110kg, 5@130kg
Really pissed off with my press. I could have managed 5x5@40kg but I rushed it because we had already been on the rack for quite a while and someone had just asked to use the rack after us. Anyway, me being the guy I am then rushed through my sets to not be a jerk which resulted in not taking anywhere close to long enough breaks before my final 2 sets hence the failures. Mainly pissed because I know I'm going to stall soon but was hoping to be well over 40 before my first failure. But hey, 40 was my old 5RM for a push-press so I'm still happy with my progress.
Workout 6/6/14
Squats: 2x8@20kg, 5@55kg, [email protected], [email protected], [email protected]
Press: 2x8@20kg, 5@25kg, 3@30kg, [email protected]
Deadlift: 5@70kg, 5@85kg, 3@100kg, 2@115kg, 5@125kg
Workout 1/6/14
Squats: 2x8@20kg, 5@40kg, 3@60kg, 2@70kg, [email protected]
Press: 2x8@20kg, 5@25kg, 3@30kg, 5x5@35kg
Deadlift: 5@80kg, 3@95kg, 2@110kg, 5@120kg
Repeated the same workout as last Sunday after having a week off without lifting. The 60 and 70kg felt lighter on my back than last week but the 5x5 of squats felt just as hard. Press was a little easier - the only really really difficult rep was the very last one. As a whole pressing is getting very hard now and I'm approaching what was previously a 3 RM so I'm going to start microloading - increasing by 1.5 kg a workout for a while. Deadlifts are still 10 kg below my previous 5RM, doing them after squats is harder than when they were the first exercise in back and shoulders day, but they're still easy enough compared to everything else!
Workout 25/5/14
Squats: 2x8@20kg, 5@40kg, 3@60kg, 2@70kg, [email protected] (effectively bw - my bodyweight is 83 kg. Happy to be back up here. Squats are starting to get really really hard. Might need to lengthen rest break to 2 mins instead of 90 secs)
Press: 2x8@20kg, 5@25kg, 3@30kg, 5x5@35kg (these were such a struggle today, I was really grinding through to complete the reps. Not sure if tiredness related or because I’m about to stall)
Deadlift: 5@80kg, 3@95kg, 2@110kg, 5@120kg (these 120s were only hard because the bar kept nearly slipping. Should have used my straps to make it more comfortable but I’m trying to use them as little as possible to work on grip strength. I also hate mixed grip)
Workout 20/5/14
Squats: 2x8@20kg, 5@40kg, 3@55kg, 2@65kg, [email protected]
Press: 2x8@20kg, 5@25kg, [email protected]
Deadlift: 5@70kg, 3@85kg, 2@100kg, 5@115kg
As I get closer and closer to bodyweight (83kg) these squats are definitely getting harder. What's really getting to me is that the weight feels so heavy when two months ago this was a really light weight for me. I guess I'm just not used to how it feels anymore.
I was really surprised (but happy) with my press today. After how hard it was on Friday I was sure I wasn't going to make all my reps today but it was actually easier than it was on Friday despite the weight being heavier. I guess that's just part and parcel of the programme.
Deadlift is getting close to what I was lifting before I started Stronglifts. One more workout to take me 120 kg, then I'm going to drop the progression to 2.5 kg so I can plough through my old PR (5RM at 130 kg) without risking a plateau. Normally I wouldn't worry about that but as I'm always deadlifting after squats I need to be careful because there isn't as much energy in the bank as there was when I used to deadlift as my main exercise for back and shoulders day.
Workout 16/5/14
Squats: 2x8@20kg, 5@45kg, [email protected]
Press: 2x8@20kg, 5@25kg, 5x5@30kg
Deadlift: 5@70kg, 5@80kg, 5@90kg, 3@100kg, 5@110kg
Might have to start microloading my press for a while soon. 5x5 at 30 kg was really hard. I'll see how Tuesday's workout goes before I decide though.