New PRs!

After a 4 week hiatus from the gym and my Stronglifts 5×5 routine I have been back on track for two weeks. It’s been hard work, as I decided to deload some of the gains I had made over the course of 8 weeks. While this was a setback as I worked towards my 12 weeks goals I made the right decision, as I feel I have come back stronger after working through some weights a second time. The deload allowed me to concentrate on regaining good form for each exercise and build up my confidence to be in the gym.

After looking at my 12 weeks goals I have come to realize that I probably won’t hit but one goal with an outside shot at another. This doesn’t bother me, since after the 12 week period I was going to reevaluate my goals and set them for 1 year. Weight training allows you to set, achieve and set better goals as you become a better, stronger lifter. After 12 weeks of lifting weights I can tell you, I am stronger than I was when I started. My body looks different than when I started. I also feel better about myself than when I started. Everything about this program I have followed has been a positive experience.

Last Friday I made some of the best gains to date, as I set to personal records (PR) for the squat and the deadlift. I would call these my two best lifts out of the group (squat, bench press, deadlift, rows, overhead press). I had attempted to squat 200 lbs. and 215 lbs. before, but failed both times. While nothing had changed about the squat, I have gained muscle, as witnessed by starting week 1 at 45 lbs. and now, 10 weeks later squatting 155 lbs. I felt very good after my 5×5 155 lbs set, so I decided to bump it 185 lbs. for a 1RM (rep max). Once I racked the weight I added another 15 pounds to give me 200 lbs. Unracking the weight, 200 lbs. felt damn heavy! Not having squatted a weight this heavy I concentrated and was able to stay in control going down and had a nice hip bounce out of the hole. It was a struggle about half way up, but I was able to pull it out.

My other success was on the deadlift. The first lift I was able to do with multiple 45 lb. plates on the barbell. My work out weight on Friday was 155 lbs. It felt good, actually felt easier to do than 150 lbs. Not quite sure why, but I’ll take all the gains I make. I figured I would see if I could push myself to set another PR. I added two more 45 lb plates to the two on the barbell for a total of 225 lbs. This is the most weight (any lift) I had ever attempted. As I mentioned, the deadlift is one of my strongest lifts. Much like the squat, the weight felt heavy. I took my stance and got a good grip on the bar and pulled. It was slow and somewhat agonizing, but I was able to lift 225 lbs. and hold if for a few seconds before setting it down.

So while I have made good progress I still have a long way to go in 2 weeks to get close to some of the goals I initially set. Most were probably set too high from the outset, but that only makes one work harder in order to achieve them. More importantly to me will be the 1 year goals. Much like changing my way of eating and reaping the benefits, any weight training is better than none at all and even the small gains are very beneficial.