It’s been about 3 months since I started lifting again. There were definitely some rocky points, especially very recently.
These are the stats from Week 1 -> Week 12:
Weight: 150lbs -> 185lbs (+35)
Squat: 5x45lbs -> 5x200lbs (+155)
Bench: 5x45lbs -> 5x125lbs (+80)
Deadlift: 5x95lbs -> 5x255lbs (+160)
Rows: 5x65lbs -> 5x140lbs (+75)
Weight: 185 lbs
Duration: 11:35am – 12:40pm ~ 1hr 5min
Had some not so wonderful food post workout. I believe the term coined in the bodybuilding community is “dirty bulk”. I’ve been pretty aggressive on the face stuffing for the last week and a half or so. The “see food” diet. I’m a firm believer in simple calories in/calories out, BUT, I also like to believe in putting good quality calories in 90% of the time. My current weight is roughly where I was floating around at the peak of my strength some 1.5 to 2 years ago. My lift poundages, however…are no where near what I was lifting a littler over 2 years ago (Fall 2012).
Squats: 3x5xBar +5×115 + 3×135 + 2×155 + 1×175 + 3x5x200
Shoes off, was heavy, but made sure to avoid going too deep into the hole to avoid rounding the back. I felt a bit more forward lean, but I tried to keep my neck in line with my spine. Other than that, it wasn’t too bad. Mentally, I think, knowing that I’ve cut out the 4th and 5th sets, I have a bit more confidence in avoiding injury so I can squat without any hesitation.
Bench: 3x10xBar + 5×65 + 5×85 + 3×105 + 5x5x125
The first 3 sets of the work weight felt pretty light. Last 2 sets, there were a few small grinders, mainly lockout of the bar.
Rows: 5×85 + 3×105 + 1×120 + 5x5x140
Damn heavy. Strict Pendalay was out the window, I was definitely jerking upwards. The one thing I tried to pay attention to is to control the bar on the negative.
Preacher Curls: 12x50
Incline DB Bench: 10×45
Standing EZ Bar Curls: 10x45
Seated DB Curls: 8x30
Elbow Planks: 55 seconds