| Monday | Wednesday | Friday |
| Squat 5x5 | Squat 5x5 | Squat 5x5 |
| Bench press 5x5 (42.5kg) | Overhead press 5x5 | Bench press 5x5 |
| Barbell Row 5x5 (47.5kg) | Deadlift 1x5 | Barbell Row 5x5 |
Week B
| Monday | Wednesday | Friday |
| Squat 5x5 (57.5kg) | Squat 5x5 (60kg) | Squat 5x5 (62.5kg) |
| Overhead press 5x5 (32.5kg) | Bench press 5x5 (40kg) | Overhead press 5x5 (32.5kg) |
| Deadlift 1x5 (75kg) | Barbell Row 5x5 (45kg) | Deadlift 1x5 (80kg) |
Passed all my lifts again today and did 1x15 and 1x10 backoff sets on squats, press and rows. I seem to really struggle doing more than 10 reps on the backoff set on all of the upper body exercises for some reason, but this is only the third workout doing this. Hopefully I will gain some endurance over time and be able to get up to 30 reps on each backoff set.
The overall weight progress felt okay. Squats and press were both not easy, but not horribly hard. Squat maybe is starting to get into the difficult range, but I'm also starting to actually approach my real weight. A decent level of fitness I believe is squatting 1.5x your bodyweight and pressing 1.1x your bodyweight - if I can do this then I will feel quite accomplished with my training.
I've had a little bit of a headache for the last couple of days. I don't know what is causing this, it could be related to my blood pressure or to dehydration. Other than that I feel fine. Still having trouble sleeping however - I don't really know what to do about that at this point.
On the cardio front I managed to go on a walk last night (day off from gym) with my wife. She didn't want to go at first, but changed her mind after a while. It was actually quite nice and we held hands and walked in the evening (the air was cool for a change and there was a nice breeze coming off the river).
Hard to believe this week is almost over. I have no idea where the time is going.
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