So here we are fighting for every pound and the more we work the less we seem to gain or in this instance lose. Is it possible that I am gaining muscle faster than I am losing fat and the scale is just not able to tell the difference? My wieight is up over 300# but I am benching more weight than I ever have.
Today was pushing day:
2 sets of 5 @135#
4 sets of 4@155#
4 sets of 3@165#
Back off sets:
4 sets of 4@145#
These sets at my current 1RM of 190# gives a fatigue/recovery number of 2.77 which seems right as my arms are smoked right now. You arrive at that number by taking each weight, dividing it by your 1RM to get the lift intensity, then divide the number of lifts at that weight by 100 minus intensity. Add all of the sets together and you get the fatigue/recovery number. Up to 1.0 for a single workout is good for beginners, 1-2 is good for a loading phase, anything over 2 is just beast mode. This math model was invented by Hristo Hristov using Prilipin’s table, developed from data collected from weightlifting champions in the 60’s and 70’s, still valid today.
I really wanted to finish the workout off with 4 sets of 2 @175# but without a spotter multiples in the 90% range is just asking for trouble.
I have said this over and over but I will say it again, do something, no matter how small, every day. Create good habits, even if they don’t make huge differences, they will add up in the long run. If you have trouble working out every day, just get dressed to work out every day. You would be surprised how many excuses drop by the way side if you are already dressed to go. Running every day is a great way to start, but some people can’t run long distances yet. I was like that for a long while. The basic run for general fitness I would say is 1 mile. I’m slow and I can do one in about 12 minutes on a good day. If I can’t run I would just walk. Takes just a little longer, maybe 15 minutes. Do that every day. There is a great trick I found for making good habits, take an index card and make a 7×7 grid, every day you do your run/walk put an x in the square for that day,fill up one card and start another, this time do a mile and a half. And on and on. I would stop at 3 miles, not stop running, stop adding distance, then work on speed or add something else fun. But get started now, today!