Back in an actual commercial gym after one year and two months.
95/135/165/185/205/225lbx5, 165lb, 1x12/1x13
Was aiming for a conservative 5rm or stop at 225lb, whichever came first. Didn’t know what to expect because all the back squat I’ve been doing at home felt like garbage.
These felt about as perfect as I can ever hope for. Each rep felt very strong and smooth.
DB bench/DB row- 50lb, 5x10 (one min rests)
Wanted to do pull-up and dips but I couldn’t find a dip station anywhere so I did this instead. Wasn’t hard.
Deadlift- 135/225lbx5 (TnG), 275lbx1
Grip got very weak on 225lb. Hook-gripped 275lb. It felt “effortless” but form felt very off. I need practice.
Happy to finally be back in a gym and I’m pleased all the shit I’ve been doing with the barbell ended up being useful. I was worried about being rusty with the back squat but it didn’t feel like that at all. Deadlift felt off but that could be explained by the fact that my legs felt sore after the back squats.
I’m no longer going to do doing the every other day “fast” and will add in some bodyweight circuit on off days. I’ve been steadily gaining some weight over the last couple of months, going from 162ish to ~167. Weight then blew up and got to as high as ~174 after I started doing the deadlifts. My diet didn’t really change much, so my guess is that my body kept more weight to deal with actually deadlifting.
I expect something similar to happen now that I’m back squatting again. I don’t plan on intentionally putting weight on though. Hopefully I can stick around ~170lb and get my chin-up to 20 reps.