Weight: 186.4 lbs
It’s been more than a full year since I last lifted my near to my current poundages. Coming into today’s session, I had a bit of the butterflies and anxiousness that comes with squatting my 225 lbs. Looking at my logs over the last 2-3 years, I’m definitely appreciative and happy with my current gains. I endured very taxing and completely exhaustive sessions where I was pushing myself to the very end. Those nights were ended pretty much in delirium. This time around, I’m being a bit more proactive and listening to my body a lot more. Some say that “overtraining” is a myth, some say to avoid it all costs. I personally do agree that training too hard consecutively, even between rest days, had a strong impact on recovery and my overall well-being. My motivation to go to the gym waned as I anticipated having to lift to complete exhaustion. With my history in mind, I have been approaching my strength training with a primary focus on protecting my health.
Squats: 3x5xBar + 5×145 + 3×165 + 2x185 + 1×205 + 5x225 + 8×115
Did a single set of 5 at 225 lbs. Performed a backoff set of 8 reps using close to 50% of the top work weight.
Seated Plate Raises: 3x10x25
Seated Lateral Raise: 3x6x15
Seated DB Shrug + Clean + Half Press: 3x6x15
Increased the weight on the lateral raises as well as the shrug-clean-press from 12 to 15 lbs. It was difficult, but not terrible.
Deadlift: 5×135 + 3×165 + 2×185 + 1×205 + 1×225 + 5×245
I’m not sure how I felt about these… I narrowed my stance a bit and it felt a bit better. Getting from the knee to the lockout seems to be a struggle. I feel like my shoulders are rising at a faster rate than my lower body which is causing me to engage my lower back, round and do a good morning.
DB Rows: 3x8x50
Didn’t really have a plan on what accessories to do today.
Elbow plank: 60secs + 30secs
I’m lasting much longer on these, so good news!