Paul's "My So Called Lift" (season 2)

[Strega]

My back was sore all damn day. I think I slept wrong or something.
So put off squats and did Thursday's workout today.
But of course, with no much gusto.

04/25/2017

Press
45x6
65x3
95x3
95x3
95x3

Dumbbell Pullovers
20x10
20x10

Bent Over Dumbbell Raises
10x10
10x10

That's enough for the way my back feels.

[BrooklynJerry]

Hi Paul,last week my back was sore also.I took 400 mg of Motrin and was not going to DL on my planned day.I warmed as usual with the rower and rev.hyper , then decided to try the DL.Did.the wu then put on my belt.for.the work sets.After the workout the pain was gone.
We all know our own bodies best.As long as you did what you could at that time, it is a plus.

[Strega]

Thanks Jerry, I'm really looking to go slow and get some time back under the bar so it's all good in the end.

[Strega]

04/27/17

Squat
45x4
135x3
155x3
175x3
195x3
215x3

Could have gone further but playing it safe as I ease back in.

(updated next morning: Left knee continued with pop-corn sound during the lift with some minor pain. Next morning everything feels fine so I'll keep adding weight)


Row Dumbbell (first time I typically use a bar)
25x10
25x10

Triceps Pull Down
25x10
25x12
25x12

Zero energy today...

[Strega]

4/29/2017
DL

135x3
185x3
225x2
265x1
295x1
315x1 ( a tad sloppy, should have done 3 across at 295)

Dumbbell Shrugs
35x15
35x15
35x15

Dumbbell Curls
10x8
15x8
20x8
25x8
25x8

[Strega]

04/30/17




Bench Press

45x5
95x3
115x3
165x1
175x1
180x1
185x1
190x1

Light Press
45x3
65x3
65x3
65x3
65x3
65x3
65x3

Incline Dumbbell Press

25x12
25x12
25x12

Music: Joy Division
Macros on track, life is good.

[Strega]

05/02/17

Squat
45x3
45x3
135x3
175x3
205x3
225x2
250x1
275x1
295x1
305x1 PR

Dumbbell Rows
25x10
25x10

Tricep Pull Downs
35x12
35x12
35x10


Music: Joy Division

[Strega]

05/04/17
Heavy Press
45x5
65x2
85x2
95x1
105x1
110x1
115x1

Dumbbell Pullovers
20x10
20x10

Bent Over Dumbbell Raises
10x12
10x12

Music: Joy Division (seems to find a good groove for me)

So this completes the first cycle after a three month lay-off.
Overall I'm feeling great about it, slower in some areas but a PR in squat.

[Strega]

05/06/17
deload week

DL
135x3
135x3 (bands)

the following all down with reverse bands:
135x3
205x2
225x2
275x2
275x2

[Strega]

05/08/17
deload

BP

45x12
95x6
95x8
95x8
95x8
95x8
95x8
95x8

Music: Beatles (not the best for lifting), switched to Dead Can Dance