My first week started poorly - I came down with a virus. It hampered me a little, but not too much. Here's a summary of what I managed this week:
Sun-Tue - nothing. Pretty much stayed in bed.
Wed AM - got caught up on the Chad Waterbury challenge for days 10, 11 and 12. Probably not the way he wanted it, but it was either that or skip the prior two days entirely. Late PM - strength training using Waterbury method again:-
1 Weighted pull-ups (BW plus 10LB) 10x3
2A Power Clean and Push-press - 5x5 @ 105LB
2B Hammer Curls - 5x5 @ 35LB
3A GHR - 4x5 with no extra weight
3B DB Bench 4x5 @ 70LB
(My virus won after set four, so I quit slightly early).
The power clean should have been a light weight for me, even though I am out of shape, but I was still weak from the virus. I have to do a lot better in the coming weeks. The GHR's were probably not great (I'll try to video next time for your amusement), but they were my first in a long time. The easiest lift was the pull-ups - did not even lose my breath on those. I also intend to track my total pull-up weight, so next time I really do lift more weight (i.e. I will compensate for the fat-loss I expect to occur). This will be my first attempt at doing that: I normally just up the weight and the dip belt and call it progress, but I suspect I'll be 5 LB lighter before I next do 10x3 weighted pull-ups, so 15LB weight would actually make me EVEN with this workout. Should be interesting to see how that goes. I'll do that with weighted dips too.
Thursday - CWC #13, nothing else (still got a temperature)
Friday - 3 mile run (even slower than last week as I still feel like crap) followed by more strength training:-
1 Back squat 10x3 @ 185LB
2A Bent over cable row 5x5 @ 140LB
2B Seated incline DB Bench 5x5 @ 55LB
3A Side lunges 5x5 @ (2 x 15LB)
3B DB Curl 'n press 5x5 @ (2 x 35LB)
I probably could have gone heavier on squats, but being as I am still only firing on one of my two cylinders, I decided not to. I felt pleased with 185 LB as they were my first back squats in probably 2 years (I am embarrassed to say). It had been so long, I was wondering if I could even put the big plates on before I approached the rack.
The bent over cable rows were humiliating. I can pull my entire stack when I am seated (200LB), but 140LB whilst bent over and staying on my feet was probably more than I should have pulled.
Finally, today (Saturday) I ran 4 miles anyway (slower yet again - I am going backwards).
I still feel pretty lousy - this virus hit me hard (I even took two days from work, which I never do). Hopefully next week, I can start moving forwards. Weight wise, I am 6 LB lighter this week. Some of that's probably the result of the immune response, but it's all in the right direction whatever the reason.