Yesterday’s (awful) workout:
16 June 2018 - Bench Bodyweight: 216lbs
Paused Bench 200x3, 230x3, 260x1 (anti-PR)
DB Bench 1x3 60lbs
Prone Bench Rear Delt DB Raises 3x10 15lbs
Side Planks, Front Planks, Stretching
Took 19,866 steps at work yesterday. If each step is 1.5 feet, that comes out to over 5.5 miles walked in 9 hours. My legs are dead right now.
I really don’t know what happened to me. That was the weakest my bench has felt since I started strength training almost a year ago when my true 1RM was 275lbs. I took 3-4 days off between bench sessions, ate ~180-200g protein every day all week, and hydrated, so I don’t know where I went wrong. Truth be told, I was going to shoot for 6-7 reps of 260 yesterday. I knew the way 200 felt meant that that wouldn’t happen, but 230 felt like 265 normally does.
I think it can be traced back to 2 things: first, I have a lot going on that is clouding my mind right now. This has not been a stress free, carefree summer that I’m used to. I just finished a 55 hour work week, I have stupid personal life drama that I can’t seem to get rid of, and the most annoying of it all is a doctor’s appointment that I can’t seem to fit into my schedule. I can’t take a day off work for it, and I work 9-4. So there’s not a lot of wiggle room. I called them, they said they could fit me in at 10. I told them respectfully that that wouldn’t work for me, and I need something early so I can be at work at 9, or something at 4:30 or later, but apparently doctors offices don’t operate like that. It’s infuriating. The second thing is that it’s been ungodly hot since Friday, and I think that hurts me a lot. It was fine for football and baseball, but even for throwing, once it got to 85+ degrees my performance absolutely tanked. I credit my Irish and Norwegian heritage for allowing me to handle the cold flawlessly (I love winter and late fall) but 85+ destroys me. The highs starting on Tuesday will be like 80-82 which is perfect for me.
So for now I’m at a weird spot. A couple shitty sessions in a row (excluding the deadlifts) has got me down. I think this high volume is really catching up to me now. At first, I was chomping at the bit to get in and do 200 reps of pressing movements or squatting movements, and now I barely meet the required 5/3/1 reps and getting my 5x10 feels like a monumental challenge mentally and physically.
It may be time for me to take a few more days off. I rested Friday, basically had a deload yesterday, and I’m taking today off completely except for stretching. Tomorrow night I’m throwing some shot, I’m gonna get coached up on rotational shot so I can have it in my repertoire. I might lift on Tuesday, I might not. I’m trying to hold off as long as possible so I can be fresh and mentally ready to go. I’ll most likely deload when I come back and then start dark horse. This high volume stuff has truly gotten the best of me. I need to find my notebook where I wrote down my dark horse stuff, or just find a new notebook and rewrite it. Maybe I’ll just put it into Excel. Either way, dark horse begins later this week… let’s go!!!