I’m going to update this post with my lifting sessions in August following my abandonment of StrongLifts, which slightly disappoints me because I did pay for the app and do appreciate its automation of the process.
Unfortunately, it’s too much volume for me on a caloric deficit, to the point that simply doing the Squat warm-ups gasses me before I get to the work sets. The work sets, if attempted, are at best a rep or two before I feel like it is dangerous to continue.
I will instead progress only with the essential powerlifts (Squat, Bench, and Deadlift) for every workout moving forward. All weights are represented in pounds.
I rate my work sets in terms of “how many more reps do I feel like I could have done?” They are noted as a “-N” following the work set.
For Deadlifts I reset after each rep, but the “rest” is just to breathe to avoid blacking out. It’s not the 3-5 minute rest between sets that I take for the work sets of Squats and Bench Press.
My gym has a digital scale just outside of the lifting area, I weigh myself fully clothed before lifting. Sometimes I weigh myself after lifting also, to see how much water I drank, but it’s not that important to me. I’m just curious to see how much my clothes and fluid intake increase my weight compared to my morning, nude weigh-in at home.
Total Body Weight: 200.2
I’m considering adding a few more warm up sets in the form of Dumbbell Bench, as I do not see any lighter-weight bars.
I also think it’s too complicated and is likely unnecessary.
I forgot the paper I wrote my workout on at home like some kinda dumbass. I’m really glad I posted this on my blog the same morning because I was able to reformulate the workout at the gym just fine.
All the squat racks were taken, but after this set they were all available. Weird.
Remembered to weigh myself at this point: 199.2
Bizarre Native American version of my Polish uncle kept asking me for help with stuff. Didn’t need a spotter, just couldn’t be bothered to do math on his own I guess.
Cursed at the last set because someone who I know uses the Olympic platform walked past me, it had been open the entire workout until I needed it. Of course.
She let me deadlift behind her. It’s the only other open area for deadlifts, and I felt creepy setting up a deadlift with my face pointed at her ass.
Had a pleasant chat between sets. Nice lady.
All three lifts were 5lbs. lighter than they should have been, according to the workout I wrote down.
I was feeling nauseated when I came into the gym though, so the smallest possible bump up was probably the right move. I’m happier to get all my reps than I am about moving up more weight and then not getting all my reps.
It’s still an improvement from last time, too.
I decided to throw in some shoulder and biceps work just because they were ‘itchy’ for it.
I basically just pyramided up until I couldn’t get 12 reps, then pyramided down until I could. Then I tried to get 3 x 12 at that weight. As I’m more interested in hypertrophy for my biceps and shoulders, I’m trying to work in as much quality volume as possible, compared to the lowered-volume strength focus of my main lifts.
I don’t anticipate much happening with ‘teh gunz,’ but I figure starting to practice technique at this stage couldn’t hurt. Curling after benching actually feels pretty good, too.
My arms (biceps particularly) were extremely tight still from the last workout, so I did not do the isolation lifts today.
I was also extremely tired from the long stream I performed on Tuesday, and I nearly skipped this workout as a result of that.
I’m glad that I did not skip it.
I noticed my knees cave occasionally. My right side was weaker but it didn’t hurt. This is either the first or second workout I’ve had where Squatting did not eventually cause right hip pain.
Sets felt good overall. Super masculine bird woman kept staring at me and freaked me out.
Guy that wafted out a bowling-shoe-spray stench started doing squats “above” me.[Bench(head here)][(ass here)Squat Rack]
I didn’t feel like loading the bar with less than 135lbs., and 145lbs. didn’t seem like enough of an increase to warrant wasting a set on it, so I just did more reps at 135lbs.
I need to get faster with the rest of my workout, or show up sooner, so I can get the platform and not have to deal with that woman who cruises in at just the right time to fuck me up. Some bald guy was chatting with her and apparently just really likes her, he didn’t seem to have any clear idea as to what he wanted to lift, as long as it was near her.
Sounds annoying but at least I didn’t have to clean up my DL bar. Just told him he could use it and he seemed happy to be positioned behind her.
Shorts kept sliding down my butt -_-
Decided that, next time, I’m going to do more warm-up sets and do fewer reps at the top. Form is degrading too rapidly to want to continue after 3 reps.
Weight: 200.4 – 203.0
Time In: 16:00
Time Done: 17:35
Too many assholes on the benches, nobody on the platform. Didn’t feel like artificially inflating the workout’s length, but as soon as I lied back on the bench I realized I’d fucked up. I was too systematically tired for another lift after DL.
I don’t know if I should really count this as a stall, but since I’m lifting from a caloric deficit anyway, I won’t increase the weight next workout.
Posted in: lifting, personal growth | Tags: bench, bench press, deadlift, deficit, diet, dumbbell, lifting, lifts, powerlifitng, powerlifts, rating, recovery, reps, reset, rest, squat, stronglifts, volume, warm up