Sunday March 19, 2017
Exercise selection:
- Low bar squats
- Dumbell bent over rows
- Bench press
- Dumbell lunge
Program: 5/3/1. First microcycle.
Thoughts: I realize losing body weight will mean losing absolute strength. I am currently on a diet that will help me lose weight and body fat. I didn’t feel as strong as before but that is okay. I will adjust and adapt. My legs are terribly weak and I know I need to get it stronger…
Outcome:
Squats: 130×5, 150×5, 155×5
No PR on the last set. These weight felt heavier for me, which is weird. So I decided to decrease the training max load so I can build myself back up again.
Dumbbell over rows: three sets of 10 at 50
I realize I have a harder time stabilizing my spine on my left side. My right side left stronger. I am not speaking about the pull but just keeping my trunk firm and stable.
Bench: 105×5, 120×5, 140×5
No PR on the last set.
Dumbbell lunge: three of 5 with 20lb.
I decided to play it easy and allow my body to get accustom to the load and movement pattern.
Conclusion:
I will repeat this workout again in four days. I know I am not genetically gifted for building strength but I have to keep pushing myself and try to get stronger with very practice. I want to increase my absolute strength!
Truth in the Mundane 