Training After A Long Work Week
I am supposed to be off on Saturdays and Sundays, but I have worked 3 Saturdays in a row with some long hours (about 57 hours last week), and the normal mileage grind (51.3 miles last Mon-Sat). I crashed hard on Saturday night, and with Daylight Savings Time starting last weekend. I lost an hour of sleep with the rest of the inhabitants of places that follow this practice. I knew I didn’t have enough in the tank to do what I had in mind to do in the gym, so I took what was there.
Sun. 3/14/21 - Squat, Bench & Pulldown
On Smith machine exercises, the weights listed are just the plates. The “+” represents the bar.
Smith Machine Squat
bar/10
90+/8
180+/6
230+/4
280+/4 - started using mouth guard
325+/4 - started using wrist wraps
360+/4 - started using belt
385+/4 at 7.5 RPE
410+/4 at 9 RPE
Alternated sets of the next 2 exercises
Smith Machine Bench Press
Bar/5 + 10 - paused to fix the position of the bench
50+/10
100+/8
150+/6
190+/4 - started using mouth guard
210+/4 at 8.5 RPE - started using wrist wraps
drop set: 225+/4 at 9.5 + 185/5 at 10 RPE
Cable Pulldown - wide(r) overhand grip, started after 2nd set of BP
60/15
90/12
120/10
150/10 - started using mouth guard
190/8 at 8 RPE - used Versa Gripps
I was going to do one more set, but a woman hopped on the pulldown while I did my last bench set.
One Arm Dumbbell Row: 75/20 left + 20 right
I was filming something for a YouTube video before I left the gym, but I did it, so it counts.
Done in 55 minutes.
Work Got Done, Rest Is Coming
I know I need some rest. Over the last 3 weeks, I’ve worked 6 days each week, and totaled 55.5, 59.0 and 58.0 hours in each week. That’s a lot of miles. It’s so bad that on Wednesday after work (I only worked 8 hours that day), I went to the dentist again for a filling. I literally fell asleep in his chair while he was drilling my tooth, with that bright light a foot away from my eyes. 😄 He kept tapping and shaking me to wake me up.
This weekend should help get me back on track as far as that goes. My wife is off every other Monday. Our two youngest children have been attending school in person all year. They’re on spring break now. The high schooler goes virtually. I took off Monday, so we’re dropping all three of them at her mother’s tomorrow, and she and I are spending a couple of days in Shenandoah Valley in Virginia.
In spite of the hours and the fatigue, I managed to get 2 sessions done over the last 3 days.
On Smith machine exercises, the weights listed are just the plates. The “+” represents the bar.
Wed. 3/17/21 - Squat & Other Stuff
Smith Machine Squat
bar/10
90+/8
180+/6
230+/4
280+/4 - added mouth guard
330+/4 - added wrist wraps
370+/2
405+/2 - added belt
430+/2 at 8.5 RPE
430+/2 at 9 RPE
380+/6 at 9 RPE
I’m quite pleased with this. On my last “heavier” squat day (3/9), I topped out with one double at 420+, and the backoff was 360+/5, so this was definitely a step in the right direction.
Hammer Strength Chest Press
20 per side/15
50 per side/10
80 per side/10
105 per side/6 at 8 RPE - added mouth guard
120 per side/6 at 10 RPE
105 per side/6 at 10 RPE - didn’t rest much after the previous set
Seated Row Machine - chest pad, neutral grip handles
40/15
85/12
130/10 - added mouth guard
175/10 - added Versa Gripps
220/9 at 10 RPE
200/7 at 10 RPE - range of motion was getting shorter on these reps, so I stopped
Done in 1 hour 25 minutes.
Fri. 3/19/21 - Deadlifts Only
Smith Machine Deadlift - each foot standing on a stacked pair of 25 lbs plates
bar/15 RDL
bar/12
90+/8
180+/6
230+/4
280+/4 - added mouth guard
330+/3
380+/2 - added Versa Gripps
420+/1 - added belt
455+/1 x 5 sets - completed the singles in 5 minutes. First one was at 7 RPE. Last one was at 8.5.
410+/5 at 8.5 RPE
Done in 30 minutes.
Feeling A Little Better - 4/6/21
Work has been more manageable so far this week. I have “only” worked 31.5 hours while hiking 8.7, 9.0 and 9.6 miles (27.3 total) in the first 3 days of the week. But fortunately, parcels have been light and the weather has been nice. After 6 days away, I got back in the gym on Tuesday after work. Since a shot at this state squat record is my top priority at this meet (May 23), that’s going to be the one lift I make sure to train for now. Bench and deadlift will get done as time, energy and mental focus will allow.
I’ve been weighing just over 204 lbs on recent mornings. I can live with that. But I’m looking forward to this meet being over so I can gain my lost weight back.
On Smith machine exercises, the weights listed are just the plates. The “+” represents the bar.
Tue. 4/6/21 - Squat, Bench & Other Stuff
Smith Machine Squat
bar/8
90+/6
180+/5
230+/5
280+/3
330+/3 - started using mouth guard
370+/1 - started using wrist wraps
400+/1 - started using belt
425+/1
445+/1 at 8 RPE
455+/1 at 8.5 RPE
455+/1 at 9 RPE - only rested 3 minutes from the previous single
385+/5 at 9 RPE
385+/5 at 9.5 RPE
Smith Machine Bench Press - facing rear of machine again
bar/12
50+/10
95+/6 - misload; I did this thinking it was 100+, then realized I left a 5 lbs plate off one side
150+/5
190+/5
220+/3 - started using mouth guard
240+/2 - started using wrist wraps
250+/2 at 8 RPE - paused reps
260+/1 at 8 RPE - paused
270+/1 at 9.5 RPE - paused
215+/6 at 8 RPE
215+/6 at 9 RPE
Pull-ups/Chin-ups - changed grip each set
BW/6 x 6 - 2 sets wide neutral, 2 sets wide overhand, 1 set medium underhand, 1 set close neutral
Something felt wonky in my left shoulder at the end of the last set, but I wanted to get some more back work in. So I changed movements.
Cable Pulldown - wide, overhand
140/5
200/6 at 9 RPE - range of motion was getting short
160/10 at 10 RPE - range of motion again
Hammer Strength Ab Crunch Machine
30/10
50/10
50/10
25/10
25/10
Done in 2 hours.
It’s time I start getting some touches on real barbells before this meet. I may have to join another gym about a half hour from my house. I’d only go there once a week, on Saturdays or Sundays. If I start this weekend, that would give me 6 sessions before the meet. I only did 4 barbell sessions at my brother’s house before the November meet. I hope it will come back as quickly as it did the last time.
Fri. 4/9/21 - Deadlift Variation, Squat & Bench
On Smith Machine exercises, I only list the weight of the plates. The bar is represented with the +.
Smith Machine Snatch Grip Romanian Deadlift - standing on 25 lbs plates
bar/10
90+/8
180+/5
230+/5 - started using Versa Gripps
280+/5 x 3 sets - added mouth guard on 1st set, and belt on 2nd set
I haven’t done this exercise since I started at PF. I figured I would try them out of the gate.
Smith Machine Squat
bar/8
90+/8
180+/4
230+/4
280+/4 - added mouth guard
320+/4 - added belt
360+/4 at 8 RPE
380+/4 at 9 RPE
Smith Machine Bench Press
bar/10
90+/10
140+/5
180+/5
210+/5 at 8.5 RPE - added mouth guard
230+/5 at 10 RPE - added wrist wraps
Done in 55 minutes.
FINALLY - REAL BARBELLS AGAIN!!! Plus Ramadan Begins...
REAL BARBELLS!!!
I found a 24 hour Gold’s Gym that’s a half hour drive from home, and the same price as my Planet Fitness membership. That’s too much driving for me to commit to multiple times per week at this point in my life, but I can go once per week for at least the next 6 weeks. And after one visit, I can see myself keeping this membership since it’s so affordable just for the access. That place has everything a competitive powerlifter needs, and other than Atlas stones, it seems to be fully equipped for strongman training. Lots of fun toys to play around with.
Here’s how my first time with a real barbell since the competition in November went:
Sun. 4/11/21 - Squat, Bench, Deadlift - Gold’s Gym
Squat - Done on a competition ER Rack. They had kilo plates, but I used plates marked with lbs
bar/8, 5, 5
135/5
185/5
235/4
285/3
335/2 - added mouth guard
375/1 - added wrist wraps
410/1 - added belt
435/1
455/1
405/5
405/5
I wrote down RPEs after each set from 410 on, but I don’t know how relevant or accurate they are. Nothing was at 10. I could feel that my technique was off by not having the track of the Smith machine. Hopefully, within the next 2 weeks I’ll feel more... on track, for lack of a better term (and no pun intended). The depth on the work sets looked like it may have been legal, but in my experience, you don’t want to be borderline on your squat depth in the federation I compete in (I never have been).
Bench Press
bar/10
95/8
145/6
185/6
215/4
240/2 - added mouth guard. My left elbow felt a little weird, so I put on elbow sleeves after the set.
260/1 - added wrist wraps; paused
275/1 at 8.5 RPE; paused
275/1 at 9 RPE; paused
235/8 at 9 RPE; touch & go - didn’t expect to get that many
Deadlift - there were 3 different bars laying around, already loaded. I just hopped around.
225/5
315/5 - added Versa Gripps
405/5, cluster set - added belt & mouth guard
That last set was more like a cluster set. On reps 1-4, I didn’t do negatives. That bar happened to be loaded with bumper plates, and it was on a platform, so I just dropped each rep from lockout. But I had to settle the bar, re-grip and reset before each rep. So I’ll count it like a cluster set, since they weren’t nonstop reps. But the breaks weren’t long enough to count it as 5 singles.
Done in 2 hours, 20 minutes. New gym, feeling my way around. I’m not mad.
On Ramadan
Also, I weighed 204.2 lbs on Sunday morning. Tomorrow is the first day of Ramadan. If you aren’t familiar with that, it’s a month of fasting observed by Muslims. It includes many elements, but the most well known and relevant to this forum are no eating and drinking from sunrise to sunset each day of the month. There are no restrictions on eating and drinking between sunset and sunrise. My goal was to come into the month weighing around 207 lbs, with an expectation that I might drop a pound or two by the end. Now, I just want to stay above 202. By the end of Ramadan, I will have about 2 weeks to go until the competition.
As for training frequency, I hope I can get at least 2 sessions per week, and hopefully 3. That will depend on energy and timing. If I can make it Tue/Thu/Sat, that would be ideal to me. I’m not training tomorrow though (first day), so this week will probably just be Wed/Sat, both at night. When I entered this meet, I wasn’t even thinking about Ramadan’s dates in 2021. If so, I may not have entered. But once I was reminded, I didn’t want to drop out. God willing, I can still do what I have in mind on the platform next month.