20/01/17 5/3/1 for hardgainers W1D3
20xlots, 40x5, 65x5, 75x5, 85x10, 65x5x5
As soon as I started taking the plates off after my plus set I knew I should have done another rep. 85x10 equals a PR and I definitely could have gotten 11 or 12. The reps started to slow down so I stopped and I'm very annoyed at not pushing myself harder. Other than that things went well and all the reps were very fast. All sets other than the top one were done double overhand. I'm definitely getting stronger.
My lower back felt pretty tight towards the beginning of the 5x5 part but I spent about a minute in a Third World squat position and it felt much better. I often sit like that anyway because it's quite comfortable, especially as I'm warming up, but this was the first time I've felt better for it.
Ab wheel roll-out superset with press ups (50 reps):
The roll outs felt a lot easier than they used to for some reason. Normally I feel like I'm tearing in half so very happy about that. I'm going to keep adding reps over the cycle with a goal of 5 sets of 10 roll outs and 100 reps of press ups in 5 sets.
I got a bad headache after this right above my eyes, I think from holding my breath during roll outs. I'll have to see how it is next week and be careful, the pain wasn't really worth the exercise.
Dumbell rows (50 reps):
12x 30, x20
Due to headache I didn't feel like pushing this too hard and there were no other suitably heavy dumbbells anyway. I'll do what @MarkKO does and go for 30 reps then add weight.
Finished this workout feeling good and by the time I left the headache had gone from a 7/10 to a 2.
I got talking to some guy I've seen a couple times while I was deadlifting and he was really nice. He's one of the strongest I've seen there too, he was doing deficit deads with 220kg. It's good to talk to someone else that takes things seriously in person and he mentioned there's some sort of powerlifting thing nearby that I didn't know about.
On another note the gym is getting ridiculously busy. I thought people complaining about lots of people after New Year were always exaggerating but there was literally like 10 guys doing curls in the mirror and 10 girls doing weird sit ups and donkey kicks as I left.