Okay, so I actually went to the gym this weekend, but busy weekend that it was, I totally spaced on writing up a blog post until I remembered it at the gym today, so you’re getting a two-for-one.
So you know how I’m in the middle of having deloaded my squats to make them easier while building back up to my failure weight. Well… I’ve managed to go and make them harder at that lighter weight. I realized that when I raised the safety catches as I approached failure the first time, I artificially limited my range of motion on my squats. I haven’t been dipping down as low as I should be, limiting what muscle groups get taxed during the exercise.
So on the weekend I lowered the catches one level, back to where they were. Since I know what failing a rep is like on squats now, I’m not worried about the extra inch or two drop. It means that I can now squat a couple of inches lower on each rep, and man is that making things harder. I can feel it in my glutes again, and I hadn’t really been feeling that. I suspect that this will mean that maybe I won’t get back up to 205 lbs before I fail again, as I’ve made the exercise harder to do. If that’s the case, so be it. Better to have proper form at lower weight and get more out of it, you know?
Sunday was my first attempt at overhead press at 105 lbs. Of course, somehow increasing the weight by 5% makes it feel so much harder to do… Sadly, I didn’t manage even a single complete set, going 4/4/4/4/3. I’m surprised at how hard it was. I thought surely I’d at least get a couple of complete sets in, but I just couldn’t do it. Really, the fourth rep of all of those sets was a struggle, and there wasn’t a chance in hell of getting the fifth rep up there. I’m hoping to better that result next time, and maybe complete the 5×5 on it the time after that, but we’ll see.
Deadlifts were the bright spot on Sunday. Back up to the weight (225 lbs) I couldn’t even budge before, and I’m proud to say I managed it. It was tough, but at no point did I think I couldn’t do it. So, personal best there, and hopefully that’ll continue next workout.
Today was deload day on bench press. Taking 15 lbs off the weight of course made a huge difference, and I was able to do all five sets with minimal rest in between. I’m hopeful that it’ll be like when I deloaded overhead press before, and I’ll be able to progress to a new high weight in a few workouts. Fingers crossed.
Barbell row was hard again today. I counted the last rep as a fail again, because I just don’t think my form was great, and I didn’t get the bar to my chest. I’m probably going to deload after my next go at it, as I think I need to go at it at a lower weight again to work on form.
Back in Thursday for weigh-in and Workout B. See you then.