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Weekly Check In 2/10/17

This week was hard. Glad it's deload week next week. For those who don't use the term, "deload" is a week of lighter workout in order to give your body a chance to recuperate from hard workouts for a period of time. I've been using a 3 weeks of workout and 1 week of deload for most of the last year, however this past 10 weeks I did 4 weeks and one week of deload. That was a bit tougher. I'll try it again for the next section which will be strength focused.

Doing sets of 10 became rough. Hopefully sets of 5, though heavier, will not be as taxing. 

And answering a couple of questions from comments. 1, yes I am a veteran. 2, I think I will stick with HIIT at 25 for the week before deload until it feels "easier" and then increase the sprints by time. I use HIIT because it is supposed to be good for insulin sensitivity more than the "fitness" aspect. Powerlifting has become it's own thing that still is good for my health and insulin resistance.

Did HIIT on 25 for the sprints this week. And below is what I lifted. 

Tuesday
Main lifts:
Deadlifts 200 for four sets of 10.
Squats at 170 for four sets of 8.
Incline bench at 135 for four sets of 6.
Accessory lifts:
Pull-up for three sets of 5.


Overhead press with 30lb dumbbells for three sets of 15. 
Dumbbell curls with 20s for 1 set of 15 and two sets of 10.


Thursday
Main lifts:
Deadlifts 200 for four sets of 10.
Squats at 170 for four sets of 8.
Incline bench at 135 for two sets of 7, one sets of 6, and one set of 5.
Accessory lifts:
Pull-up for three sets of 5.

Overhead press with 30lb dumbbells for three sets of 15. 
Dumbbell curls with 20s for 1 set of 15 and two sets of 10.


Saturday
Main lifts:
Deadlifts 200 for three sets of 10 and one set of 11.
Squats at 170 for three sets of 8 and one set of 7.
Incline bench at 135 for two sets of 6, one set of 7, and one set of 6.
Accessory lifts:
Pull-up for three sets of 5.

Overhead press with 30lb dumbbells for one set of 15, then 12, then 8. 
Dumbbell curls with 20s for two sets of 10 and one set of 8.

I'm definitely ready for a deload. 
Next week will be 3 sets of 10-12 with the following weight

Deadlifts 145
Squats at 115
Incline bench at 110
Pull-up for three sets of 3 slowly

Overhead press with 20lb dumbbells  
Dumbbell curls with 10lb


KEEP GRINDING!


ABOUT THE BLOG: This blog started years ago to talk about self-care and weightlifting. It stopped for a few years. It was been restarted when I was told that I was diabetic. I had an A1C of 9.3. A1C is an estimate of your blood sugar level over the last 3 months and 6.5 is pre-diabetic, and usually over 7 is considered diabetic. In March I was re-tested and my A1C was 5.0. That's below pre-diabetic (so, essentially non-diabetic). It was nice to have my doctor say, "you used to be diabetic." I'm still working on improving my insulin sensitivity and not thinking I'm out of the woods yet. My September retest came back with and A1C of 4.9. It is exciting to be working on this and I'm pleased people feel inspired by reading this blog. 

The results were from diet and exercise. Here is a quick summary of how I responded to being diagnosed as diabetic. I'm going to post this review every so often. Mostly when I post the blog to Twitter or Facebook.


My lifting approach was to gain muscle to help with insulin sensitivity so I focused on compound exercises mostly (deadlift, bench, squat, overhead press) with some other things to round out such as pull-ups and bicep curls. I'm currently still doing full body workouts. 

Between now and mid-February I will be trying to gain muscle with 60% of my 1 rep max weight and 4 sets of 8 or more. Then from there until the end of April I will change to sets of 5 or less with higher weight. I may go up to 4 "sprints" at some point. I'm hoping for an A1C between 4.8 and 5.0 on the next test.


I did 1 rep max testing with Lee from the Power Plant and here is what I pulled on 11/22/17
Squat 235
Bench 220
Deadlift 285

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