This was a weird one lol. My original plan was to do an active recovery/cardio day, but I got amped up and decided to squat. I had visions of doing loads of singles with 100kg, but there was no way that was happening - the hour on the bike had taken a lot out of my legs and I was well and truly squashed on my 100kg attempt. I then did a bunch of squat holds and hanging from the pull-up bar (as advised by DeFranco) and then spent a while with the heavy bag. In total I was in the gym for around 2 hours, but I’m not sure I achieved much lol.
This was my best bench press session in a long time - I’m really happy that I got 11 reps on my top set (I got 9 reps 3 weeks ago), and it was even better to follow it with 5 easy singles at 110kg. I was planning on doing some extra squatting, but the 75kg set actually felt pretty heavy and I decided just to leave it at that.
I think that neglecting single leg work has been a big mistake - the leg press really highlighted how much weaker my right side is. The weight I used felt like a joke for my left leg, but was a real struggle for my right.
Not the most productive session, but I feel steady state cardio on machines is at least a good tool for rehabbing my leg (if not for conditioning and fat-loss). Plus it should leave me fresh for squatting, pressing and deadlifting tomorrow.
Also I’m going caffeine-free today - I have been weaning down for a little while now. My plan is to go full-paleo again for the remaining time to my wedding, but I know I’ll have to ease into it. Caffeine is gone, and I’m dropping my sugar intake. I plan to start fully on Saturday.
A poor session, I think I’ve over-reached a little this week and my body just wasn’t co-operating today. I only got the minimum 5 reps on my top set for press, and the deadlift wasn’t much better (only one more rep than with 140kg last week).
I realised that despite the amount of time I’ve put in this week, I haven’t touched a kettlebell once, so I did some 40kg swings and I’m really glad - these felt crisp and explosive.
Two-handed kettlebell swings are easily my favourite lower body move - they feel so primal and powerful, as well as much more natural than squatting or deadlifting.
Nutrition: Average - weaning down caffeine and sugar
I did a lot of extra stuff this week, but I’m not sure how much of it was actually useful. In any case squatting and benching went reasonably well, and I spent a lot of energy.
I’m really looking forward to getting back to training just with kettlebells and bodyweight. Squats and deadlifts feel like a necessary evil right now, and not an enjoyable hobby.
Chest Press Machine (Plate-Loaded, Close Grip)
80kg: 4x8
Row Machine (Plate-Loaded, Close Grip)
120kg: 4x8
Crosstrainer
60min
Bodyweight: 95.5kg
This was a good squat session. My hips felt really tight and uncomfortable for some reason - I spent more time warming up than usual, and that helped a little, but they still weren’t great. The top set felt tough, but I decided to see if I could get a single with 100kg and I managed, although it was a real grind. I’m happy with 16 reps on my FSL.
Starting on Saturday I’ve completely cleaned up my diet. I’m not being quite as radical as I was in January - I’m allowing small amounts of sauce and the occasional zero calorie energy drink - but otherwise I’m 100% paleo. I’ve already seen a modest drop in bodyweight, and I hope to be under 95kg for my wedding.
I felt really negative today for some reason. The lifts were all fine, in fact the two singles with 160kg were much better than previously, I just felt pissed about my bad leg. The run was terrible - I had an awful gait. I also attempted pistol squats and my right leg didn’t cope at all, both in terms of strength and pain. Feels bad.
I got up a little early so did this before work. My weight is up by a kilo despite eating well yesterday, so I guess the 94.9kg was an anomaly. My lower body is feeling quite beat up.
I too have stepped back some from the kettlebells, but have tried to keep at least one dedicated kettlebell session a week. They’re still fun and highly convenient (and I expect that later in life, i.e. when I have kids, I may have to rely on them more as time for a “trip to the gym” becomes harder to find).
I actually enjoy the deadlift much more than the KB swing (although I do agree that squatting feels very much unnatural vs. a deadlift or some kettlebell work). I think the clean and press (or a Strongman event like stone-loading) is arguably even more of a primal/natural movement, but that’s no longer a pure “lower body” movement.
I think the deadlift would feel a lot more natural for me if it started just a couple of inches higher off the ground, I just find the start position very difficult. Squatting is much better than it used to be, but I have to lean forward an awful lot. Arguably these are all reversible mobility issues, but generally my mobility is good and it just doesn’t seem worth it.
I’d definitely agree that strongman stuff is the most primal, especially stones as well as log movements and walks. The kettlebell swing itself is an usual exercise, but I feel like the basic movement underlying it is very primal.
I imagine heavy kettlebell swings would be good for football (your type). It seems like both the posture and the power generation required would be very applicable. What are your thoughts on this? Not heavy enough?
Do you have a plan for once 500 falls? Do you think you’ll continue to focus on the deadlift or change direction in some way?
A reasonable session, disappointing bodyweight. Not much to say really. I’d definitely have preferred to get a few more reps on the bench press, but squats were alright and that first set of pull-ups felt good.
I didn’t end up following a strict paleo diet this week, but it was still very sensible and a big improvement on previously. I was disheartened by my last couple of bodyweight measurements, but overall I’m almost a kilo down compared with last week so I need to focus on that.
A reasonable session, although multiple clean reps with 100kg isn’t getting any closer - the two singles I got were extremely slow. I did the circuit E2MOM, and the pull-ups were fat bar, regular grip.
I haven’t stuck to my diet this weekend, mainly because cutting my carbs so low turned me into an irritable twat and I’d rather be my fat jolly self lol. I need to adjust my strategy.
This was quite a good session. The 110kg for 3 reps was reasonable enough, but I was disappointed I didn’t get 120kg. I did an extra top set of squats (80kg x5) and it was tough, but solid. The complex at the end wiped me out much more than it should have lol.
Deadlifts felt strong today, so I just kept pushing and got an all-time PR of 180kg. I know it’s light, but for me it was special - especially coming less than 6 months after my injury (having been told it would be 2 years before I was 100%).
I decided to scrap the whole deload then max-testing idea, as I’d already achieved my deadlift goal, but my attempt to get squat 100kg was a fail (despite getting it before). I then ran out of time to press. Overall it’s definitely been a good one though.