CW for body talk.

On Sunday, October 13th a trainer that I follow on Instagram, Bret “Glute Guy” Contreras posted a 5 days a week training schedule- it was short and sweet and would help direct and focus my time in the gym so I decided to commit to it for 4 weeks. Below is my strength progress at the start and at the finish, mostly for my own records, but just in case it’s useful or interesting to anyone else I wanted to share it!

Also of note, I was in a car accident in June this year and I had to avoid weights for over three months while going to the doctor three times a week. This was hard for me, as it would be for anyone, but I had been doing Crossfit for about eight years usually 5 to 6 days a week so this impacted my whole self. I wanted and needed my reentry to the gym to be very careful so I’ve listened to everything my chiropractor has told me to do and not to do. I’m so so happy and appreciative to my friends at the gyms, at the doctors, in real life and online for all of the support. I’m so grateful to be feeing my muscles in a happy way again. So here we go.

Week one began Monday, October 14th and week four ended on Friday, November 8th.

Height 4’11” Weight 106 lbs

Back Squat: 3×5 start 90 lbs to 120 lbs.

Weighted Chin-ups: 3×5 0 lbs to 10 lbs.

Deadlifts: 3×5 125 lbs to 155 lbs.

Dumbbell Rows: 3×12 & 3×8 15 lbs to 35 lbs.

Hip Thrusts: 3×10 & 3×5 135 lbs to 235 lbs.

Military Press/Push Press: 3×8 & 3X5: 50-65 lbs varying.

Chin-ups: 3x AMRAP: 6 to 9 reps.

Bench Press: 3×8 & 3×5 65 lbs to 85 lbs.

Dumbbell Bench Press: 3×10 15 lbs to 30 lbs.