Five weeks on 5 x 5
So far, so good. I’ve been able to move everything on the spreadsheet the number of reps I’m supposed to move it. I believe I’m grow some new muscle for two reasons…
1) Lifts are increasing.
2) Diana asks stuff like “What’s happening to your back?” during my weekly massages. She’s been working on me for a year, so if she’s saying something, it means something is happening.
I’m still not hitting PR’s yet, but I’m plodding towards them. What’s better, is that my form is holding up well as the weight is increased. I’m pleased with the improvement in my bench form. A year ago, I didn’t have full range of motion on that lift because of my stupid right shoulder impingement issue. Now, every rep has a chest touch on the bottom. (Right shoulder is still my weak spot, though.) I like this program. After the cutting and depletes for the show last August, I felt so small and weak. It’s been about two months since the show and I’m on track to hit my old PRs with better form, with a smaller bod. I’m about 10 pounds lighter than I was last January when I set my dead lift PR.
Here are the lifts and the heaviest weight at the end of Week 5 :
Squats: 160 lbs (PR with shitty form last year was 210, I think)
Bench: 100 lbs (PR was 115 with bad form.)
Bent Over Rows: 115 lbs
Dead Lifts: 195 lbs (PR was 220 from last winter.)
Overhead Press: 60 lbs
I started carb back-loading three days ago. I read a few things, talked to a few people – pretty sure I’m not doing it exactly the way it’s supposed to be done, but things need to be individualized, right? For example, the articles I found online about it say to eat high-glycemic foods that aren’t clean foods. I really can’t do that. I’m not completely sugar free, but limit my intake of unclean foods to once a week or twice a month. I like eating clean. So I’m doing it with sweet potatoes, rice, squash, raisins, and fruit. I expected a water weight gain, and I got it. Two pounds in two days. Yesterday I drank more water. This morning, the scale was back to the weight I was at before I started the carb back loading. Ok – cool. I’ll be sure to keep the water intake high. I’ve been having trouble with that since summer anyway.
I feel like I haven’t explained everything, but I’ve got a lot to do – and honestly, I’m watching “Food Matters” on Netflix. I’m fascinated by this documentary. I don’t accept everything they say as fact, but it’s very interesting.