Wed 4/6
Bench (the slow spiral of death)
177.5x4,F
177.5x3,F
165x5
165x4
Didn't get enough sleep, I think.
Deadlift: attempted heavy singles but could not even get up 400x1, my previous PR. (I did 385x5 about a week ago so I expected to go up quite a bit.)
eventually:
375x1
365x1
335x5
Squat: something light, I think 225x5x3
Sat 4/9
OHP 106.5x5, 4, 3
Power Clean: 140ish for lots of reps (form practice)
Squat: 285x5x3
I was pretty frustrated with the last few workouts, and in general with the past month of lifting. So I am adjusting my workouts a little bit, keeping the main lifts and structure but adding in some assistance exercises (chins, dips, bent-over rows, bicep curls, and maybe back extensions--we don't have a legit back extension thingy though) after the main lifts.
At the same time, I am hoping to cut some accumulated fat by doing a high-protein/fat low-carb diet and trying to maintain strength. I think my target is to weigh in at 165 at the meet, although I won't be heartbroken if I don't make it.
Tue 4/12
Bench
177.5x4,F
177.5x2,F
165x5x2
135x8 (trying for 10)
135x7
More of the same, I guess. I felt really low on energy today (started low-carb on Sunday night).
Deadlift
315x5
355x3
365x5
I decided to pick a low goal today.
Squats
225x5x3, fast
Crazy eights (I was embarrassed, but yes I still did them) 40x3sets
Chins BWx5x3
Dips BWx8,7,6 (close out 8 with machine assist)
Thu 4/14
Squats 275x5x3
OHP 98x5x3 slight reset
Power Clean 65kgx5x3 (felt easy--nice)
Chins BWx6x3
Dips BWx8x3
tried bent-over rows, still messing with form though
Thursday, April 14, 2011
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Accumulated fatigue will do that to you. I'm sure that if you deload for a bit, you'll be able to hit 400+.
ReplyDeleteAlso, it's really, really hard to get stronger on a caloric deficit. If you're doing it for Eunice, that's fine, but my suggestion would be to keep eating and lifting hard. Any weight you gain (and some of the weight you already have) will go toward building muscle. Plus, it's not like you're particularly tubby anyway.