| Monday | Wednesday | Friday |
| Squat 5x5 (65kg) | Squat 5x5 (67.5kg) | Squat 5x5 |
| Bench press 5x5 (42.5kg) | Overhead press 5x5 (32.5kg) | Bench press 5x5 (45kg) |
| Barbell Row 5x5 (47.5kg) | Deadlift 1x5 (85kg) | Barbell Row 5x5 (47.5kg) |
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) |
Another rough day at the gym. I failed on my last two sets of the Barbell Row. This isn't a surprise, as this exercise and the Overhead Press have given me the most trouble during this workout routine. In fact, I could barely finish even a full 10 reps on the backoff set at a much lower weight - that's how exhausted my arms were.
Wednesday is my next (3rd) shot at the Overhead Press. if I fail this one I am going to knock it back down to 30kg for the next group of sets on next Monday (Deloading). I don't really think I need to start switching to a 3x3 on this exercise yet - I feel like I just need to build stamina, the muscles are certainly capable of lifting the weight.
In fact, there hasn't been anything that I can't lift yet - which hs been good. I wonder however if I am going to be approaching that with the squats fairly soon or not. They are getting progressively more difficult and uncomfortable to do. Of course, lifting heavy weight shouldn't be "comfortable" but I don't know how else to describe it. One thing I did notice today is that when I was doing my backoff set (15x1 @40kg) on the squat that my back got really really sore there for a couple of minutes afterwards. I think my form was good and I had no lasting effects (I'm sitting here in my office almost 4 hours later and feeling fine) but it was the first time that's ever happened either.
Anyway, one word of advice I can give everyone - Don't lift in the morning before eating breakfast. Today my breakfast wasn't ready (wife was going to prep it when she woke up as part of our division of labor on the meal prepping). I felt tired and out of sorts even an hour after I finally did eat.
Tomorrow is the weigh in day. I don't think I've lost any weight this week. I'm not really sure why, but so far the scale hasn't budged a single gram. On the flip side, I'm fairly certain that my body is "smaller" and given how much I am working out, even if my calories are in excess of what I am burning off, shouldn't it just be going to fuel muscle growth? It's not like I'm even approaching 2,000 calories a day.... oh fudge it. I have no idea. We'll just have to see what tomorrow brings. I should also test my ketones to see what's up with that.
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