225 lbs, 60 min
Warm-up
-
BP : 2-3-5 x 3 @ 195 lbs
One/arm press : 2-3-5 x 2 @ 50 lbs
Bat wings : 5 x 5 sec @ 65 lbs
Bird-dog : 20 sec, 20 sec x 2 (tighter form)
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Complex : 5 x 3 @ 105 lbs
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SQ : 30 x 3 @ 105, 115, 125 lbs
A very "mental" workout. I took a nap which lasted longer than I had intended, so I was not fully "amped" when I got to the gym. I also avoided drinking a sports drink, Red Bull, coffee, etc. By the end of the workout, I was soaked and had little spontaneous "drive"; I muscled through.
Bench press was a little more challenging than last time, but by the third set I was sufficiently warmed up. I used to do more of a powerlifter stance, but I prefer the flatter bodybuilder posture. Either way, it's all about tight traps, perpendicular forearms, and a tight grip.
After the workout, when I was reviewing Mass Made Simple, it dawned on me that I have been doing one-arm presses wrong so far. They had become a little too easy lately, but instead of switching hands every rep-set (2/2, 3/3, 5/5), I should complete a whole set for one arm (2-3-5) and then switch to the next.
I like bat wings. I think in a few weeks, heavy bat wings will be a favorite. In contrast, I honestly don't "feel" the point of bird dogs, so I may replace them with planking, do one set between other upper-body exercises, or get rid of them altogether, and do more planking and core work on my recharge day.
The complex was not as challenging this time, but breaking through the press barrier takes time. At least this time the I felt no "hitch" in my shoulder when resetting the hang clean.
Finally, the squat--PISSED! I wanted to squat 135 lbs, which is what Dan John scheduled, but I had mistakenly written 125 lbs.
My sleep has been slightly messed up since moving, but last night I fell asleep at about 8 PM and woke up after 6 AM today. I'm going to hit the gym earlier today so that I can get to bed earlier. I'll also drink a sports drink, a Red Bull, and a serving of protein before the workout. I'm going heavier tonight, damn it. Squat more or don't squat.
As for tonight....
DAY 6
Thursday, 6 February 2014
225 lbs, >60 min
[I revised the results in red after the workout.]
Warm-up
-
BP : 2-3-5-10, 2-3-5, 2-3-5 @ 195 lbs
One/arm press : 2-3-5 x 3 @ 50, 45, 45 lbs
Bat wings : 5 x 5 sec @ 65 lbs
-
Complex : 5 x 5 @ 95, 110, 110, 110, 100 lbs
-
SQ : 10, 10, 30 [up-to-50] x 3 @ 135 lbs
[Up-to-50 means I can do the remaining 30 in one go, or break them up into chunks, as long as do a total of 50 squats.]
While I normally avoid chit-chat, I had a few social encounters tonight, which contributed to my workout running longer than usual. I asked a trainer some nutrition questions, and met a fellow parishioner. I also took a little more rest between complex sets, to make the most of each one.One guy doing deadlifts with his friends saw me doing a complex (specifically the hang clean to front squat portion) and I overhead him say, "Now that's damn impressive." Perhaps it is. But I want to go heavier. Now that I've discovered them, I don't think I'll ever take complexes out of my standard routines.
Tonight was the first night I felt "big." Not BIG, mind you, but it was the first time in maybe a year that I saw myself in a mirror, and realized that calling me a "big guy" would be a very natural response from, say, a bystander or colleague. To use a social metaphor, I was probably a "lower-upper" on the size chain. There was one guy who was more cut than me, but I think I had him in terms of power.
Anyway.
It was nice to go heavier on squats--but I want to go heavy!! Having just taken a glance at the upcoming workouts, I intend to go heavier than Dan John advises on most sets, though I will stick to his rep counts.
It was wonderful to be done with the gym and home by the time I usually head out. No more night workouts, if I can help it.
As for my weight, moving in has made me out of sync with my cooking the last few days, but tonight I made a pot of brown rice, baked fish fillets, veggies, lentils, and chicken strips. I hope to be 228 by Monday.
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