Week 1: 5/9/11 Notes: 1st time working out after 13 weeks. I should have started off with MUCH lighter weights. Guess I will consider this week "Lets try to find the right amount of weight to lift week" lol DOMS are going to be bad!
Squats:
WU
Bar x (2×5)
90 x 5
135 x 3
180 x 2
WS
185 x (5/3/2)OHP:
WU
Bar x (2×5)
55 x 5
WS
85 x (3×5)DL:
WU
135 x 5
180 x 3
225 x 2
WS
245 x (1×3)PU
WU
BW x 5
WS
+25 (3×5)Prone Bridges:
(45s/30s/30s)
Cardio:
None
Squats:Really miscalculated how much I can do. Need to deload a few more pounds next session to do it right. Overhead Press:I was able to do 3x5 but not happy. Also going to deload and do 5x5 next time. Deadlift:Weight felt REAL HEAVY this time. Also going to deload next session. Pull-ups: Able to push thru but not happy. Think I will drop 5lbs next session just to improve how I was doing it. Prone Bridges: Damn I was hurting on these. Need to work on 60s each for a few sessions!
