Long time readers know that I don’t often post stuff about workouts. For one, the workouts have always been a means to promote some good gene expression, keep lean muscle while losing fat, and so on. It was never really about being in competition with myself or a training log.
But for now that has changed. The last five weeks have been quite a revelation for me. Frankly, I never in my wildest imaginations thought I’d push and pull the amount of iron I’ve become capable of in such a short time. And now I’m pretty confident I can haul around quite a bit more.
By the way, I really do appreciate all those with so much more experience than I and the personal trainers who’ve commented on the last few entries where I’ve discussed the workouts. I take all their cautions seriously and have discussed many of them with my own personal trainer (16 years experience, BS exercise physiology). Incidentally, he’s not a fan of bench presses either. We’re taking it very carefully and it’s not a long-term project.
So once again, here’s some select exercises I do and the gains I’ve achieved in five weeks.
Deadlift: from 165 x 8 five weeks ago to today’s 240 x 5 / 225 x 7
I recall that it was just a few short months ago when I was doing the deadlift at 135 and three sets of 10 would wipe me out pretty good. Today I did a couple of warm up sets at 135 and could not believe how utterly featherweight that was.
Overhead Press: from 115 x 7 five weeks ago to today’s 130 x 5
This is a tough move but I really like it. Could have probably got 1 or 2 more reps in today, but it was an increased weight from last workout, I’d just completed the deads on an increased weight from last workout, and I had to delay the workout a day in any case because my back was still sore from Friday’s record setting squats, also an increase from the previous workout. I do these presses standing and once it gets heavy a lot of back seems to get involved.
Seated Row: from 160 x 10 five weeks ago to today’s 190 x 8 / 190 x 8
My trainer indicated to me that my form on this is now way better than is was at 165. He added that my form on all my movements has dramatically improved as the wight has been piling on.
Squats: from 165 x 8 five weeks ago to last Friday’s 215 x 6 / 190 x 8
Very happy about this one because squats really kinda scared me when I first started them some months back. I began with the Smith machine but hated it. For some reason, it makes my back hurt no matter where or how I place my feet. It must be the mechanics of imposing a perfectly vertical movement. At any rate, I no longer have any fear about it and while I sometimes get a bit of back soreness it strikes me more as a healthy conditioning strain rather than an over strain.
Two questions for the experts out there.
- Sumo vs Conventional for deadlift? I was doing conventional up to 185 or so then found that with the heavier weights I get almost zero back strain using the Sumo style. Pro & con?
- On squats, pro & con for a narrow stance vs. a wide stance?