Week 4 on 5 x 5

Sorry I haven’t been able to keep up with my blog.  Been too busy, too stressed, too tired.  I’m also working on another project, and there is a second project in the wings as well.  Work has been a little nuts.  You know how it is…life.  I do have my priorities in order,so when life gets busy, blogging is not a priority.  Training is a priority.

The last workout of this Madcow 5 x 5, Week 3 was last Saturday.  I was beat up.  Ba…ba…ba…BEAT UP.  Probably a combination of lifting and stress.  The program is designed to have one rest day between workouts and two rest days between weeks.  I haven’t been taking two days off, just one, and that caught up with me.  Back was not recovering.  I didn’t even want to lift, so that means I needed rest.    So I took three days off lifting before I started Week 4 on Wednesday.  On two of those three days, I did easy cardio and lots of stretching.

It worked.  By the time Wednesday came around, I was ready.  During workout #2, I lifted 192 pounds on my dead lift, instead of the 190 on the spread sheet.  No good reason other than I was too lazy to figure how how to make 190 pounds with the rubber training plates, which are in kilograms.  Just did 60 k and threw on 15 pounds in little iron plates.  Later today, I will do the last workout of this Week 4.  I’m scheduled to bump up the squat and the bench.  Both are weights I have done before.  No PRs yet.  But the form is a lot better for those two lifts, so I’m happy.  Fixing my form has been a goal.

Day 1 Exercise Reps Week 4
Squat 5 75
5 95
5 115
5 130
5 150
Bench 5 50
5 60
5 70
5 85
5 95
Row 5 55
5 70
5 85
5 95
5 110
Day 2 Squat 5 75
5 95
5 115
5 115
Press 5 40
5 45
5 55
5 60
Deadlift 5 120
5 145
5 165
5   192  190
Day 3 Squat 5 75
5 95
5 115
5 130
3 155
8 115
Bench 5 50
5 60
5 70
5 85
3 100
8 70
Row 5 55
5 70
5 85
5 95
3 110
8 85

Today’s assistance work will be arms.  I’m still sucking at coming up with a good plan for the assistance work.  I want to do more unilateral back work and more shoulder work.  Maybe I should quit talking about how I want to fix this routine, and just fix it.  Maybe… or maybe I’ll do something else.

Priorities.

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Filed under 5 x 5, My Lifting Log

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