Back in action

I haven't forgotten about the promised pictures. I just haven't gotten around to putting them up anywhere...

The week after the meet was a down week, so no real workouts and just kind of putzing around the gym wishing I could get back to lifting. It was a hard week to get through as I was feeling pretty good, but I know that extra recovery time is needed after competition. So it was a week of longingly staring at the barbells . I probably looked something like this:

Somehow I made it and rejoiced in getting back under the bar on Monday last week, psyched up and ready to hit hard for my next meet in December. Right now I'm hovering in the mid 190s for weight. I want to get that up to around 205-210 and then cut back to be under 198. After that I think I'll start the big push to get up closer to 220 next year. Lifts were great and already on a positive track based on the last time I did 5s. The week went like this:

7/29

Deadlift
135 x 5
225 x 3
275 x 1
315 x 5
345 x 5
355 x 4

Deficit Deadlift
275 x 5
295 x 5 x 2

Almost had that 5th rep at 355, but let the bar get away from me a bit off the ground and it messed me all up. I also ran into issues with the bar sticking to my thighs. I need to use the baby powder more I think.

7/31

Bench
Bar x 8 x 2
95 x 3
115 x 1
135 x 5
150 x 5
160 x 5

Pause Bench
135 x 3
145 x 3 x 2

Assistance

Lat Pull down: 130 x 10, 150 x 10, 160 x 10

Tri-Pressdowns 3 sets of 8 (Can't tell what the weight is, #14 on the machine)

Kroc Rows: 60 x 20

Ring Fallouts: 3 sets of 10

Good day all around. First time I'd done 5s in a long time and last time I struggled with 160 but got it. This time it was easy, could have at least got 165 I think.

8/2

Went in early in the day to walk on the treadmill and do a shoulder workout.

Military Press
Bar x 8
65 x 5
85 x 3
95 x 5
105 x 5
110 x 3 + 2 push press

Assistance

Face pulls
Straight Arm Press Downs (not sure what these are called really)
Landmine side bends
Front Squat holds

Then I went in the afternoon for squats

Squat
Bar x 8 x 2
135 x 5
185 x 3
225 x 2
240 x 5
250 x 5
260 x 5

Box Squats
185 x 5
205 x 5

Could have done more on the box squats, but ran out of time. Last time I did 5s on squat I missed 260 so I'm happy with that. I may have been able to get 265 or 270.

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I've also been adding in incline walking most days to dry and get some sort of cardiovascular exercise in. It's not too intense because I want to save my energy for the lifting, but I think it will definitely be beneficial in the long run. I'm also going to up the amount of core assistance exercises I do as I feel like that has been lacking a bit. That's all for now!