lifting doesn’t feel so good anymore

Now that I’m lifting weights once a week and swimming almost daily my joints don’t feel super good after a session with the weights. For instance, I’m sore today. I lifted last night with Marcela at the Shed. She has great form on the bench, by the way. But the once a week thing is just enough to make me sore, rather than accomplish anything significant, I think, in the strength department. This may call for a drastic overhaul of my weight training strategy. Recently, sets every two minutes was all the rage. Looking forward, it may make more sense to slow down the pace of my sessions but increase weight. I’m just saying, it’s something for me to think about.

da numbers:

  • bench press
    • 1 x 12 @ 155 lbs on 2:00, feet up
    • 1 x 12 @ 165 lbs on 2:00, feet up
    • 1 x 6 @ 185 lbs on 2:00, feet down
    • 1 x 12 @ 165 lbs on 2:00, feet down
      • I went heavy on the third set, mostly to mix things up, and to psych up for a big fourth set.
      • I like this feet up/down transition. Feet up for light weights and warm ups. If an upcoming set is a concern, put feet down. I think it’s good to train this mental switch – when feet are down it’s business time.
      • There was more than 2:00 minutes before the next exercise, maybe more like 5:00.
  • incline bench press
    • 1 x 12 @ 115 lbs on 2:00
    • 1 x 12 @ 125 lbs on 2:00
    • 1 x 6 @ 145 lbs on 2:00
    • 1 x 12 @ 125 lbs on 2:00
      • There was more than 2:00 minutes before the next exercise, maybe more like 5:00. 
  • behind-the-neck press
    • 1 x 12 @ 65 lbs on 2:00
    • 1 x 12 @ 85 lbs on 2:00
    • 1 x 3 @ 105 lbs on 3:00
    • 1 x 10 @ 85 lbs on 2:00
      • Slowed down a little here, had “technical difficulties”.
  • arms super set – standing BB triceps extensions & biceps curls with the french curl bar
    • extensions – 1 x 12 @ 45 lbs
    • curls – 1 x 8 @ 60 lbs
    • extensions – 1 x 12 @ 65 lbs
    • curls – 1 x 10 @ 70 lbs
    • extensions – 1 x 12 @ 65 lbs
    • curls – 1 x 10 @ 80 lbs
    • extensions – 1 x 12 @ 65 lbs
    • curls – 1 x 10 @ 80 lbs 
      • Just tried to keep moving here, didn’t pay attention to timing these sets.

Finished things up with some abdominal work and restorative shoulder exercises.

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