08-02-12: Sheaffer Method #10: 07.12-08.02
Bench 235: 5, 5, 5*
Curls EZ+60: 15, 9
I had a "trainer" spot the bench, and he had his index fingers under the bar for rep 4 and 5. Not true failure, but still not great. I can do a couple of things; repeat the weight and hope for a better spotter (not likely?), add weight anyway or, finally, reset the bench. If I do reset I'll do a cycle of decline bench I think, for variety's sake. I'll mull it over, I don't have to bench until Monday.
Rest was fine. Deadlifts were murder as I went straight from the pre-exhaust to the lift. I got 6 reps, but the last few I was literally shaking from the effort. I think I have strength for say 8-9 reps, but I don't have the conditioning. Still, it's fine, I'm progressing. And I got done in 50 minutes today!
On your bench, you could always drop 10 lbs off of it and stay with 2.5 lb jumps. It would just be a small reset, but I bet that would get you moving again. It is only a couple of things that can make you stuck, either not enough stimulus or not enough recovery.
What do you do for pre-exhaust on your deadlift? If you have said, I must have missed it.
The pull-downs. I go straight from the pull-down station, strap on my belt, and lift my top set. Seems to have helped my lats some.
Originally Posted by Tad_T
I've been out with strep throat. In the altitude I take a longer time healing, so I haven't been to the gym, though I did make it to work. Part of the priority scheme, I started the year with. Family/job>training. I was a bit leery at working out today. Diet has been shit the entire time, so I've probably lost some weight (will do a check tomorrow morning). However, it went well. Getting diet in check as of today as well. Interesting thing; when I am sick I am prone to eat junk burgers,pizza, donuts, chocolate and such. When I start feeling better, I don't feel like eating shitty foods.
18-02-12: Sheaffer Method #11: 13.45-14.34
Decline Bench 205: 5, 5, 11
Curls DB 40: 15, 8
I asked John and he advised me to switch to decline for a cycle. It's what I felt like doing anyway, so in the very least some added motivation will hopefully mean progress. Got 11 on the last set so I can add 10 lbs next time. It wasn't to failure. Curls were just about, and 1 minute rest. Tough! I didn't pre-exhaust deads and stopped at 5 reps, though I had more in me.
Good first workout back. I hope that my restraint will mean that I don't mug my recovery from the last bit of throat ache, nor make my life hell the next few days.
I wondered where you were. I am glad to hear that you are feeling better.
I had strep not long ago. It wasn't my favorite.
Thanks, Tad. Not my favourite either, especially up here where my health is fucked to begin with. That's why I take off training as soon as I feel something is off. It fucks up my lifting progress, but I get to work, which is more important. Being stubborn and working out while feeling bad almost killed me through dehydration once up here...
Originally Posted by Tad_T
In any case, I measured and weighed myself yesterday, no surprises really:
3 Week update:
Workouts: 6 (of 9 possible)
Bench: 230x6->235x5 (switched lifts)
Press: 155x8 -> 160x5 (+5 lbs, lost 3 reps)
Chins: BW+45 8, 6 -> BW+45 8,5 (lost a rep)
Deadlift: 365x6 -> 375x6 (+10 lbs)
Rack Pull: 515x8 -> 525x8 (+10 lbs)
Weight: 90.8-89,4 (-1.4 kg.)
Waist: 94-92 cm (-2 cm)
Comments: Upper body lifts have taken a hit. I've switched the bench already, but I want to push my press a bit more if at all possible. Squats are going surprisingly well, probably because I am still at light weights. Weightloss is too big - but to be expected after the strep throat. Was hoping to hover around 90 kg. while pushing my weights up, so might add some more carbs back and some additional protein if it doesn't stabilize. Happy that I am still losing cms around the waist, that's where I want the weightloss to go.
And then todays efforts:
20-02-12: Sheaffer Method #12: 11.02-11.58
Press 160: 5, 5, 4
Chins BW+45: 7,6
Squat: 135x5, 185x5, 225x5, 265x5, 295x5, 225x10
Disappointed with Press. I want to give it another go, before I reset. When I do reset I'm going to cycle another lift in. Perhaps seated DB Press or something like that. Chins were good. My right inside of the elbow or whatever bothered me, but not as much as usual. I didn't use much rebound, and narrowed my grip on the second set which helped alot. I'm just inflexible as fuck...
Happy that squats weren't as murderous as I thought they might've been. My legs were still a bit like jello after that back-off set, though. Expecting some decent DOMS tomorrow.
Good job on your priorities! You have to take care of yourself first.
A very solid workout for coming back off of being ill.
Thanks Tad. I had to come in early today (7 am) so couldn't go in the morning. And have an important meeting late afternoon. Considering working out tomorrow (thursday) morning and then saturday. I'll see how late the meeting runs today.
Originally Posted by Tad_T
Also, squats have given me some quite impressive DOMS. Probably shouldn't have done that back-off set.
23-02-12: Sheaffer Method #13: 07.08-08.03
Decline Bench 215: 5, 5, 8
Curls EZ+60: 15, 7
Rack Pull: 535x8
A good workout today. I didn't have a spot on the decline but went pretty close to failure anyway. I don't want to push it TOO much, as I am still getting used to it. The rest went well. The curls somehow suffered after the incline. My abs seemed tired, and I was out of breath (keeping rest to 1 minute on those). I hate curling.
Rack-pulls were surprisingly easy today.