Exerbabble for 4-13-7

Today’s workout:

BB Back Squat:
3 @ 95 lbs
3 @ 155 lbs
8×3 @ 195 lbs

Alternating Sets:
BB Bench Press:
3 @ 65 lbs
5×6 @ 105 lbs (+1 rep, all sets)
Supinated Bent-over Row:
3 @ 70 lbs
5×6 @ 110 lbs (+1 rep, all sets)

One-Arm DB Cuban Rotation: 2×9 @ 15 lbs

current bodyweight: 163.8 lbs (+1.4 lbs; weekly average of 162.75)

Squats went nicely. Since it’s only three reps, I tried going a little bit faster, maybe 90 seconds for the first couple sets. I was interrupted as a woman started talking to me at the water fountain. What did she talk to me about? I think the hair and the beard. I don’t quite remember the point. I wouldn’t have guessed she has a kid older than me.

I had to punch it a little bit toward the end sets, but I stuck with it. I’ve noticed since I’ve tried to get more depth, my stance has come in a little bit. Oh. Something I noticed a while ago. Sometimes if I’m really struggling, my hips will rotate slightly. I always correct it mid-squat, but I’ve never been able to notice which way it goes. I think my hip rotates to the left. As in, my left hip goes back, right hip goes forward, ever so slightly. That would be consistent with my right quad being stronger than my left quad, and my left hamstring being stronger than my right hamstring. Yeah. Definitely doing more unilateral work soon.

Bench and row went perfectly. No pain in my shoulder while benching since I moved where I lay on the bench.

Amusingly, they changed the matt while I was bench and rowing. Nothing like doing stretches on a brand-new matt.

Couple other people said hi to me, noting that I hadn’t been there recently. True, not since Monday. I pushed off yesterday’s workout because I desparately needed sleep, especially after all that studying I did Wednesday night for that A&P exam. I wasn’t particularly energetic this morning, but as always, I feel much better now.

Weight surprised me. I felt like I wasn’t eating enough this week. Then again, I had a third day of rest, that could have helped me gain weight. Awesome. I’ll keep it up over the weekend.

Adjustments: I’ll increase the squat to 200 lbs. Since it’s only three reps, if I faulter at all, I can drop it back five pounds. I’m feeling pretty confident. Increase bench`n`row to 5×7.

I usually head to the gym with my dad on Saturday, and try to align my workouts so I do my own shtick on Saturday. Since I lifted today, I think I’ll just dick around tomorrow. Maybe do some shoulder stuff like overhead shrugs, retractions and protractions, depressions on the dip bars, woodchoppers, overhead squats, and maybe some plate squats. Where you hold a plate out in front of you. Supposely hits your abs pretty hard. For lack of massive overload, it’ll be good active recovery. I hate lifting on Sunday, so I’ll lift on Monday. We’ll see whether my shoulder press hit 10×5 @ 40 lbs.