Day -2, Strength Assessment

2015-03-20 11.47.20Back from the gym and pleasantly surprised that my strength hasn’t dropped too much since my last lifting session. Before today, my last workout was on 2/18 which is over a month ago. On that day, my big 3 lifts were:

  • Squat 160 x 5 x 5
  • Bench 160 x 5 x 5
  • Deadlift 190 x 5 x 5

For today’s workout my stats are:

  • Squat 155 x 5 x 2
  • Bench 155  x 5 x 2
  • Deadlift 185 x 5 x 2

Note that I only did 2 work sets for each just to be safe and not overdo it. The good news is that I felt strong and only dropped 5 pounds on all lifts.

Starting Monday (the official day 1) I plan to split up this routine into 3 days with the following program:

  • Monday: Deadlifts & Chins
  • Wednesday: Bench & Dips
  • Friday: Squats and Overhead press

Instead of 5×5, I’m going to try a reverse pyramid rep scheme. The 3 main reasons for this programming change are as follows:

1. I have limited time in the morning and trying to get a squat rack every day occasionally proves to be difficult. With this new routine, I only need the squat rack on Friday, which is the least busiest day at my gym.

2. The workouts themselves look shorter on paper which should give me more time for stretching. Cramming the big 3 into a single workout  isn’t too difficult when the weights are light, but when rest periods increase the workout can easily span over an hour, which is too long for me.

3. Variety will keep the boredom at bay and should increase motivation to go on days when I’m not feeling it.

The downside to all of this is that squat and bench 1x/week might not be enough. So after the first 4 weeks if any changes are to be made I will probably start here.