Month #26: Redemption

qls-fitness-squats-edmundloh

Right now I feel like I am at the brink of maxing out my strength at the current cycle of workouts. Currently I weight 59.5 KG – 60 KG (132 lbs max) and this is the first time I am lifting weights heavier than my body weight on a workout circuit. This is also the longest time I take for rest in between sets and workouts.

WEEK CYCLE 1

Day 1

  • Squats @ 150 lbs – 5 reps x 5 sets with 3 minute rest
  • Deadlifts @183 lbs – 5 reps x 5 sets with 3 minute rest
  • Wide grip Bench Press @ 106 lbs – 5 reps x 5 sets with 3 minute rest

Day 2

  • Squats @ 150 lbs – 6 reps x 4 sets with 3 minute rest
  • Deadlifts @183 lbs – 6 reps x 4 sets with 3 minute rest
  • Wide grip Bench Press @ 106 lbs – 6 reps x 4 sets with 3 minute rest

Day 3

  • Squats @ 150 lbs – 8 reps x 3 sets with 3 minute rest
  • Deadlifts @183 lbs – 8 reps x 3 sets with 3 minute rest (DID NOT FINISH EVEN ONE SET)
  • Wide grip Bench Press @ 106 lbs – 8 reps x 3 sets with 3 minute rest

I struggled at the finale of this cycle; I had to take one day off in between to work out alternate days for my lower back to recover and also to prevent lower back injury which I am prone to getting.

So this time I took longer rest in between sets and also a slight switch in the workouts – I did the deadlifts last so my lower back can recuperate in time. Thus I came back attacking this week…

WEEK CYCLE 2

Day 1 (16th April)

  • Squats @ 150 lbs – 5 reps x 5 sets with 4 minute rest
  • Wide grip Bench Press @ 117 lbs – 5 reps x 5 sets with 4 minute rest
  • Deadlifts @183 lbs – 5 reps x 5 sets with 4 minute rest

Day 2 (18th April)

  • Squats @ 150 lbs – 6 reps x 4 sets with 4 minute rest
  • Wide grip Bench Press @ 117 lbs – 6 reps x 4 sets with 4 minute rest
  • Deadlifts @183 lbs – 6 reps x 4 sets with 4 minute rest

Day 3 (20th April – today!)

  • Squats @ 150 lbs – 8 reps x 3 sets with 4 minute rest
  • Wide grip Bench Press @ 117 lbs – 8 reps x 3 sets with 4 minute rest
  • Deadlifts @183 lbs – 8 reps x 3 sets with 4 minute rest

YES! The entire cycle of workouts done with each rep and set executed flawlessly! No half-ass, no rushing it and no half-reps whatsoever – which have been my way of doing it for the longest time.

I’ll be doing an RM test again next week and after that my working out routine will change. I got myself sick in the last two cycles that affected me from doing my usual online business, so I could use some change this round.

Posted under: Gym Training, Ninja Training

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