Cycle 2
Week 1 (Thirteen Weeks out)
Day 1
Squat - 205 lbs x 5, 235 x 5, 265 x 12, 205 x 20
Ring Rows, Push-ups, Swings
Squats on first day from Deload rusty but that’s okay. Mentally, I’m preparing for the third week, with each successive weeks being “buildups”.
The reps looked easier than they felt. Did too many “prying” squats in the warmup that I went too deep on a few reps.
I know the proclamation of “squatting deep” is EnVogue, but my aim is to squat jusssst deep enough to be a legal squat. I can’t divebomb. A gathering tension and controlled descent are unquestionably more suitable for me. I also think, it’ll spare me in the long run…
After hugging the floor for the length of a lunch break following squats, assistance. I’d rather discuss the assistance than type out the exact reps since it’s not essential I PR in these lifts, but rather they improve the quality I use them for.
Ring rows are easy on the wrists. My upper back always needs work. I did a standard progression (for me) which is to complete 50 reps in three sets. There’s my baseline.
For push-ups, simple - I want pecs. My bench ALWAYS improves when my upper body gets noticeably bigger. The pecs are vital for the bench (in my bench anyways). The confidence of having a chest seems to aid me and stability seems to follow along. I did one set of 20 BW, 20 more reps with a 25 lbs plate on my back and one final set of 17 with the 45. I really try to squeeze my pecs. The plate can be finicky. It shifts position during the reps. Maybe tie a band around myself.
Swings are added simply to build my backside and grip and core and because they’re awesome and this is SF. McGill’s Big 3, stretches and I finally get to leave the sweltering, un-air conditioned gym, on a day where suddenly April in Sacramento feels like July in Las Vegas.