Assualt bike 20/10 x 10 followed by 16 minutes on the bike.
I’m 39 years old. 5’11 and 88kg. I’m very lean and want to get my weight well over 90kg again.
I’ve had ongoing knee issues and a back problem recently. Both have been fine for a while now so I’m looking to build my lifts up again. First time I’ve used the safety bar for squatting. I expect to improve on that a lot over the next couple of months.
My pressing sucks, so improving that would be nice.
I’m not enjoying the safety bar squat, but my elbows feel much better. I’ll stick with it until 200kg is an easy everyday single. I had a bit more in me on the top set (165kg x 4)
Cable crossovers
25kg x 14,7,5 (rest pause with 30 seconds rest)
Lateral raise
12-8 (Rest pause with 20 seconds rest)
Push downs
65kg x 15,8,5 (Rest Ppuase with 20 seconds rest)
A small improvement on everything from last time.
I really need to up my calories. My bulking diet has turned into a great cut! I actually fee a bit too lean at the moment. I’m still a bit over 88kg though but know progress will speed up if I eat more.
I’m feeling a bit beat up at the moment and want to focus more on conditioning for a short period. I’ll be lifting weights twice a week (maybe 2 every 5 or 6 days some weeks) and do some sort of conditioning/cardio every day.
I ditching cutting down the number of days a week I’m going to train. I was just tired and grumpy yesterday!
I’m going to spend a period doing high volume and using step loading or double progression. It will be boring but it’s about time I did it. My birthday is in May. It seems a good time to have that as a date to aim to hit some PR’s.
Aiming for,
Safety bar squat - 200kg for at least 1 rep
Bench press - 140kg. This will easily happen if I eat enough.
TBDL- 232kg x 7. I feel a long way from this but would like to get back to at least this level again.