Books and Fitness: July 15th-20th

One thing I’ve noticed since I’ve started working out more is that I’ve been sleeping better. I’ve always had trouble getting to sleep, staying awake for two or three hours (or more) after turning into bed and waking up a little tired. However since I started working out these last few weeks I’ve cut that time down to an hour at most on most days, and I wake up feeling refreshed.

 

Monday

• Read some of  “Storm of Steel“, “Beneath Twisted Trees” and “The Mueller Report“
• jumped rope
• dog walked
• 7 mile bike ride
• Gym
  • Bench day. Did Bench press and Overhead presses. Increased Bench Press and Overhead press

Tuesday

• Read some “Storm of Steel”
• jumped rope
• dog walked
• 7 miles biked (90 degrees F)
• Gym
  • Squats and sumos. Increased squat max up to 219 and sumo max up to 249

Wednesday

• Read “This is How you Lose the Time War“. Was Really, really, really good. Probably one of the best books I’ve ever read.
• 30 mile bikeride (90 degrees F)
• dog walked
• Gym
  • overhead press and incline bench.
  • overhead up to 149 and incline up to 154
• No jump rope

Thursday

• Read no books while working out
• Jumped rope
• walked dog (100 degrees F)
• Gym
  • deads and front squat
  • deads ups to 293, front squats down to 163(couldn’t finish up the last set so I went down.)
• No bike ride (100 degrees F)

Friday

• Read no books while working out
• Jumped rope
• walked dog (100 degrees F)
• Gym
  • Bench and close grip bench.
  • Bench max up to 203, close grip bench up to 154
• No bike ride (100 degrees F)

Saturday

• Read no books
• Jumped rope
• Walked the dog .5 miles (raining)
• No biking (raining)
• Gym
  • Squats and Sumo deads. Just a volume day, so no new maxes. I did have good form on my squats, though: I did a good job going deep.

 

---

Analysis

Here are my new theoretical 1RMs:

• Bench: 203lbs (92kg)
• Squats: 219lbs (99kg)
• Deads: 293lbs (132kg)
• Overheads: 149lbs (68kg)

Here are my theoretical 1RMs from last week:

• Bench Press: 200lbs  (91kg)
• Squat: 214lbs (97kg)
• Deadlift: 282lbs (128kg)
• Overhead Press: 145lbs (66kg)

As you can see, I have made improvements to everything, esp deads.

Here are my theoretical all-time max 1RM from last year:

• Bench Press: 260 lbs (118kg)
• Squat: 316lbs (143kg)
• Deadlift: 366lbs (165 kg)
• Overhead Press: 171lbs (78kg)

And as you can see, I have a while to go before I get back my lost gains. In the coming weeks I’m going to have to double down and display some grit if I’m going to regain faster so I can start entering new territory.