cesimpson

To recap since the last time I wrote anything here:

• I trained a lot for the stair climb
• I got violently ill for about 36 hours and couldn’t really eat anything substantial for about 12 days. Lost almost 10 pounds.
• (Stupidly) continued to train anyway through those 12 days.
• Nearly 1500 people raised more than $340k for the American Lung Association
• We raced.
• I made it to the top in 6:49 - not great, but I’m content. 5th in my age/gender division. 21st overall.
• Rested for a week. I ate a lot, slept a lot and did a lot of soft tissue work.

And Monday morning, I got up with a new 5-3-1-and-lots-of-squats-plan and started lifting heavy again. Here’s what I (re)learned this morning: When one doesn’t lift heavy things for 8+ weeks, one shouldn’t expect to lift the previously lifted heavy things without some significant soreness.

Monday

3x Warm Up @ 95#, 115#, 135#

8x Bent Over Barbell Row

8x Power Clean

8x Front Squat

8x Push Press

8x Back Squat

Military Press (plan)

5x Press @ 80#

5x Press @ 100#

5x Press @ 120#

AMAP Press @ 135#

This is where my plan went horribly wrong in a few different ways, all at once. First, the “warm ups” were a little more than advertised and, not only warmed me up but burned me out. Secondly, I don’t have the strength endurance in my upper body anymore to maintain the pace between sets we were setting. Thirdly, my 1RM apparently isn’t 175# anymore.

Military Press (actual)

5x Press @ 80#

5x Press @ 100# (this is harder than it should be)

3x Press @ 120# (WTF?)

0x Press @ 135#

Assistance Work

15x Dips @ BW+25#

10x Squat @ 135#

15x BW Rows

10x Squat @ 185#

12x Dips @ BW+25#

10x Squat @ 225#

12x BW Rows

10x Squat @ 225#

AMAP: 10x Dips @ BW+25#

AMAP: 5x Squat @ 275#

AMAP: 7x BW Rows

AMAP: 3x Squat @ 275#

And now I’m sore.