Workout Wednesday, July 13th, 2016

July 13, 2016

Current goals: 

+ Squat a plate by my birthday (mid September) (current PR: 125lbs ~56.7kg)
+ Run/walk a mile in under 10 minutes (current PR: 10 mins 52 seconds)
+ Long Term Goal: Run 5k in under half an hour
+ Learn how to Pistol Squat

    I haven't posted here in the last few weeks- to be honest I haven't made a lot of progress to be proud of. I failed the last two highest weight reps on 531. My husband was quite sick for a number of days and we didn't get to the gym as often as I'd like to have. It's very frustrating feeling like you should be making progress and reading things online like "after X amount of time you should be able to bench Y amount of weight". Typically, these are these estimations are assuming you are young man and I know they don't exactly apply to me, considering I am female and will be 30 this summer, but it's so very frustrating and disheartening. I have actually seen someone post online that if you can't bench a plate (135lbs) you shouldn't bother, and while I can easily accept that person was just a troll, it's still a reminder that I'm a bit of an anomaly.

    531 wasn't the answer for me because I found myself getting fatigued after so many reps at low weights. I'm squatting such a small amount that the increases in weight were really tiny, and I didn't feel like I was getting anything out of them besides tiring myself out before I got to the heavy ("heavy") weights.

    So in light of my current plan not working, we're going to adjust and keep going:

    I'm still trying to hit my squat-a-plate goal by my birthday, but I'm going to WV to see my MIL for a week, and on holiday for another in August. So that gives me 6 weeks to add 10lbs to my squat.

    For the next three weeks, I'm squatting twice a week, one A day, and one B day. On A days I will be squatting a percentage (85%, 90%, 95%) of 110lbs - we chose this weight because I know I can get two reps in without my form going to hell. I do three sets at that day's weight, with the last set being as many reps as possible, for a total of about 15 reps. Today that came out to be 95, which went pretty well, followed by some pause squatting.

    On B days, I'll be doing heavy singles and doubles. Other days I find myself in the squat rack will be front squats and other variations.

    A couple weeks ago I complained about someone moving the weights around, and there have been times when we assumed a rack was in use because of the plates on it, so I was quite thankful and amused to see this up in the gym:


    Oh, and I did add another rep onto my max bench press for a total of 5 at 75lbs - next time I'm going to try one at 80!

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