The Chronicles of an Infrequent Lifter
Posted: Sat Dec 12, 2020 3:24 pm
December 6 - 12, 2020
First official week of training. I got a membership at the local Planet Fitness because it was cheap, non-committal, and very close to my residence. Not excited about not having access to barbells, but I am not a competitor, and after years of dogmatic thinking, I figured it was tie to see how I could push myself at a "non-lifter's gym." I was slightly nervous about being called out for being a "lunk" for doing some grunting and deadlifting in the smith machine, but no one has bothered me. I think that the "grunting" they are referring to is actually the cringe screaming that you might encounter among "bros" you see at other commercial gyms. Anyways, the staff have been friendly at the check-in, and no one has interacted with me beyond that.
Onto the actually training. Using Barbell Medicine's Beginner Template. Weight is in pounds and the weight of the Smith Machine (SM) bar is not included. Nomenclature is weightxrepsxsets
Monday, Dec. 7
Back Squat (SM)
SESSION TIME (MINUTES): 50
"SESSION RPE" 8
Wednesday, Dec. 9
Press (SM)
"SESSION RPE" 7
Friday, Dec. 11
Deadlift (SM)
** I decided to do an AMRAP to test my accuracy using RPE
Dumbbell Bench Press
Goblet Squat, Heels Elevated
First official week of training. I got a membership at the local Planet Fitness because it was cheap, non-committal, and very close to my residence. Not excited about not having access to barbells, but I am not a competitor, and after years of dogmatic thinking, I figured it was tie to see how I could push myself at a "non-lifter's gym." I was slightly nervous about being called out for being a "lunk" for doing some grunting and deadlifting in the smith machine, but no one has bothered me. I think that the "grunting" they are referring to is actually the cringe screaming that you might encounter among "bros" you see at other commercial gyms. Anyways, the staff have been friendly at the check-in, and no one has interacted with me beyond that.
Onto the actually training. Using Barbell Medicine's Beginner Template. Weight is in pounds and the weight of the Smith Machine (SM) bar is not included. Nomenclature is weightxrepsxsets
Monday, Dec. 7
Back Squat (SM)
- 140x4@7
140x4@7
150x4@8
ESTIMATED ONE-REP MAX: 180 LBS
AVERAGE INTENSITY: 80%
REPS: 12 REPS
TONNAGE: 1720 LBS
- 70x10@6
80x10@7
90x10@8
ESTIMATED ONE-REP MAX: 132 LBS
AVERAGE INTENSITY: 61%
REPS: 30 REPS
TONNAGE: 2400 LBS
- 140x8@6
150x8@7
160x8@8
ESTIMATED ONE-REP MAX: 219 LBS
AVERAGE INTENSITY: 68%
REPS: 24 REPS
TONNAGE: 3600 LBS
SESSION TIME (MINUTES): 50
"SESSION RPE" 8
Wednesday, Dec. 9
Press (SM)
- 40x4@6
50x4@7
60x4@8
ESTIMATED ONE-REP MAX: 72 LBS
AVERAGE INTENSITY: 69%
REPS: 12 REPS
TONNAGE: 600 LBS
- 90x7@6
100x7@7
110x7@8
ESTIMATED ONE-REP MAX: 146 LBS
AVERAGE INTENSITY: 68%
REPS: 21 REPS
TONNAGE: 2100 LBS
- 70x10@6
75x10@7
80x10@8
ESTIMATED ONE-REP MAX: 117 LBS
AVERAGE INTENSITY: 64%
REPS: 30 REPS
TONNAGE: 2250 LBS
"SESSION RPE" 7
Friday, Dec. 11
Deadlift (SM)
- 160*x4@6
170*x4@7
200x7@10**
ESTIMATED ONE-REP MAX: 247 LBS
AVERAGE INTENSITY: 72%
REPS: 15 REPS
TONNAGE: 2720 LBS
** I decided to do an AMRAP to test my accuracy using RPE
Dumbbell Bench Press
- 100*x8@7
110*x8@8
ESTIMATED ONE-REP MAX: 151 LBS
AVERAGE INTENSITY: 70%
REPS: 16 REPS
TONNAGE: 1680 LBS
Goblet Squat, Heels Elevated
- 65x10@6
70x10@7
75x10@8
ESTIMATED ONE-REP MAX: 110 LBS
AVERAGE INTENSITY: 64%
REPS: 30 REPS
TONNAGE: 2100 LBS
SESSION TIME (MINUTES): 50
"SESSION RPE" 7