Exerbabble for 3-22-7

Today’s Workout:

Quest for 315: Conditioning, Workout III

Back Squat: 2×15 @ 135 lbs

RDL: 12, 8 @ 185 lbs (+20 lbs)

Superset A
DB Piston Shoulder Press: 3×12 @ 25 lbs (+5 lbs)
Wide-Grip Pull-up: 2, 2, 1 @ BW

Superset B
BB Bench: 12, 10, 8 @ 85 lbs
BB Bent-over Row: 12, 12, 7 @ 90 lbs (+10 lbs)

current bodyweight: 159.6 lbs (-1.2 lbs)

I hate high reps.

Squats felt different today. I actually felt it in my quads, and my calves.

Doing the RDLs made me reconsider such a high rep range. I think I’ll lower it to alternating between 5 and 8, rather than 8 and 12. I may also lower the RDL volume. I’d prefer to throw everything I have into my squats without worrying about recovery. Nevermind, I haven’t outlined my next phase yet. I’m just still wondering how doing leg lifts three days a week will effect me.

Shoulder presses felt great, maybe could have used more weight. That’s a comfort.

This will sound strange, but 85 lbs felt heavier than 105. Maybe more fast-twitch fibers activated and accelerated the bar more. I think this also confirms that my row is officially stronger than my bench. Not by much, but still.

I felt dizzy and lightheaded after my last set. I sat for a little bit, but remembered that you have to keep walking to increase venous return from your legs. One lap later, I realized I wasn’t feeling better. I went upstairs to the locker room, went to the stall in the back, and vomited. This marks the first time I’ve ever puked from a workout. That made me puke? There wasn’t even any lunges! Does this mean I’m no longer a beginner? WOO HOO! It was mostly my breakfast, so it wasn’t that bad coming up. My weight will rebound, undoubtedly.

I’ll do the low-rep day on Saturday. I need to test out some weights so I have an idea of where to start. When I squat, I’m going to be alternating between 5/3/5/3/8 and 3/1/3/1/8, so if I hold the progression, I’ll add at least 15 lbs to my squat. Maybe 20 lbs. Depends. I could base all my weights off my last PR of 225 lbs, but I’m betting I could go heavier than a 3RM of 205 lbs. I’d just prefer to DO it first, rather than pray and see. So to speak.