My legs, back, and traps were still a bit sore today from Monday’s workout. Still, after work today, I went to the gym to do my Stronglifts 5X5 program. On my training plan were squats (5X5), barbell OH press (5X5), deadlifts (1X5), and chinups (3 sets to failure), followed by Flatten Your Abs core training.
Every squat workout now is a challenge. Today’s weight of 97.5kg is again higher than my previous max on 5X5 full squats, and I was really feeling it! I took a bit more warmup stretches than usual: hurdle stretches, bar duck-unders, and side squats. As always, the first set was difficult as the muscles start feeling the stretch under the heavy load, but though the mobility improved as each set progressed, it became harder and harder to complete each set. This time, I was feeling a bit woozy after each set, so I took up to three minutes between each set throughout today’s session in order to recover. Surprisingly, the 5th set of squats went just a tiny bit easier than the 4th set, but still took a lot of effort!
Second was BB overhead press at 47.5 kg. Last time I was just able to conquer 45kg, so I wasn’t surprised when I couldn’t complete 5X5, but stalled at the 5th rep of the 4th and 5th sets. Though I stalled today, I was pretty satisfied with my effort. I figure I will need to work hard for every weight increase now — so be it!
Deadlifts were not as big a problem as it was only one set of 5, but at 110kg without using straps or gloves, it was pretty hard on the skin on my hands. I’ll try to stick to bare hands until my hands really couldn’t take it, then I might start using straps, which I have back in Manila. I’m getting pretty close now to my max deadlift of 120kg.
After deadlifts were three sets of chinups to failure. I was able to do 15, 9, and then 7 for a total of 31 today, which is just 1 short of my previous 3-set max.
After weight training, I did my core exercises and then some foam rolling on my legs, glutes, and upper and lower back. Hopefully this helps with speeding up recovery.
Tomorrow, I won’t have time to do my HIIT session as I’ll be travelling in the evening. It would be a welcome break for my legs, though!
I’m flying out of Adelaide early tomorrow evening after work, stopping over in Sydney. I’ll stay there two nights, then I’ll be catching my flight back to Manila. I haven’t packed my bags yet, so a long night ahead for me tonight!
Eat clean, train hard, and expect success!