Like the title says, Wednesday are my recovery days. They are the day I allow my body to recover from the heavy lifting on Mondays. These “recovery” days also allow my body to be ready and prepared for more heavy lifting on Fridays. Although I am required to push out my 5RM for both the overhead press and dead lift, Wednesday are still known as the “recovery” day since I'm only doing four sets of five (4x5) instead of five sets of five (5x5).
Typical Wednesday workout
Light Squats: 120x5 150x5 175x5 175x5
Overhead Press: 95x5 110x5 130x5 150x5
Dead Lift: 145x5 175x5 205x5 235x5
Assisted Work: Wide Grip Pullups 3x10
Abs: 3x15-20
For the most part my workout went incredibly well, I reached all my desired sets and reps.
Squats: I had absolutely no problem with squats on Wednesday, I reached ATG for all four sets. These are one of the main reasons why I love recovery day squats, I never have to put out maximum effort so I always know I'll achieve every rep.
OH Press: I want everyone to know that the press is my all time favorite exercise. Why? It's my most impressive exercise because I can press over my body weight and I still make new gains every few weeks. Most average lifters usually never reach this status, the press is known to be one of the hardest exercise to do more than your body weight. However, although I achieved all five reps I'm planning on repeating the same weight next week because I didn’t bring the bar down as far as I wanted.
Dead Lift: My “deads” this week were not hard at all...but I still felt my grip slipping towards the last rep. If any lifter saw my stats, they too would probably notice that my dead lift is my weakest exercise. For some odd reason I cannot manage to gain more strength any faster for dead lifts. I think it's because of my crappy grip, no matter how well I grab the bar my hands always start slipping towards the fourth and fifth rep.
Assisted Work: Instead of only doing 3x10 of wide grip pullups, I decided to add two more sets in. Now my lats are very sore and I can feel them whenever I move my arms.
For next Wednesday, my squat weight will probably be increased by five pounds since this workout went so well. I think I'll be repeating 150lbs for my OH press and try to bring the bar lower. I might increase the weight on my dead lift because I hit all five reps in my last session and it's time for an upgrade.
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