This is how I get back into it when my head falls apart, go do something in the gym, could honestly just be LISS and curls, helps 99% of the time.
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Again thanks for the encouragement gents. It is appreciated.
Tonight:
Seated press in the Smith’s machine.
Done in Smith’s as it was the only equipment free. Actually prefer it as I focus on pressing up AND forward. I get great MMC.
2x10 with 50kg. % said 52.5 but start low. I can add weight on as and when. I still have bad DOMS from Sunday.
RDL again a touch lighter than 80% . At 66%. Far too easy really but RDL is not something I do often so I went light to avoid potential issues.
Dips 2x5. I have avoided these since shoulder surgery in 2017. I did feel the tendon ache. But let’s see if this is a good or bad ache. If not I’ll simply swap to press ups.
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Today’s plan: 85% 2 sets of 10.
Squat
117.5 2x10. This new 10 rep max at about 140 is much easier but much more realistic also. I can add the odd bit here and there if needed. But easy in is the game.
3x4 pull ups
Bench 80 2x10.
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Plan worked. But I realized I miss calculated the bar last time. Last time I did 70kg on bench not 75. So a 10kg jump to 80 was hard. 85kg is my 10 rep max. So I deloaded the bar to 70kg for set 2.
Also like that on a cut if set 1 is too hard I do not need to do set 2. I should. But I can manage with out. Which will handy as I start to lose drive and energy
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Today:
RDL 120KG 1X10.
Seated press on Smith’s machine 55kg 2x10
Press up 2x25
My shoulder hurt before dips today
Hammer curls 1x45 10kg
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Plan tonight is:
2x10 with 90%
90% of 140kg is 125kg
90% of 85kg is 75kg
I will aim for 2 sets of each.
Pull ups - just more that 3x4. Maybe 4x4.
And I might do some sort of conditioning at some point. Maybe not “hard”. But a little something. 50kg log floor to over head. 4x max reps in 60 seconds. Or 10 as fast as possible.
All done except conditioning. I added a a DB. Over head press drop set.
20-15-10-5kg for reps each.
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Good to see you back
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Thank you.
Tonight was another 2x10 @ 90% 10RM night.
RDL - 130KG
Seated Smith’s Press - 60kg
And then press ups - 2x25.
Nothing sexy but weight is down to 101kg. Nearing the 100kg target. Just several months too late. But non the less. I’m getting there.
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Today is a win.
130kg squat 2x10 and it felt easy. The easiest for a while.
5x5 pull ups over the duration of the work out.
Bench 77.5kg for 2x10. Again easy. Compared to when I fucked up and did 80kg a while back.
Tonight I felt strong.
I might need to extend this cycle. Just keep adding 2.5-5kg a week till I stall
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Big Carl!!!
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Thanks dude. This was a good work out. Much heavier than when I started (20kg / 45lb) but feeling just as easy. It just goes to prove the value of a training cycle.
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90%
RDL - 2x10 at 137.5 felt hard but yeah had 2-4 more reps in there
Seated press at 60.
Press up 2x30
Curls 20kg 40 reps, 10kg 30 reps
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So liked a total dick I forgot my squat belt tonight. So I skipped squat. I will catch up on that tomorrow
I did do 5x5 pull up. Which felt stronger than it should.
And 2x10 bench with 80kg. Considering I struggled with 1x80kg bench 3 weeks back I’d say progress is good. Still had a few more in there
Also for the first time in almost 2 months I did conditioning.
20 log reps (50kg) as fast as possible. About 90 seconds. And it was my triceps letting me down. heart and lungs were “okay”.
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So today I made good on my promise to catch up on squats. And did 132.5kg for 2x10 reps.
Felt good. Certainly not my 10 RM but I’m building to close to this.
I think 140 is too low now though. That said the programme does go to 105% of max. So we will find out
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So seated press 60kg 2x10. Felt good. 1 more rep in there. It’s hard to add 2.5% to the bar here. It’s 1.75kg. I’ll just use the lower weight.
RDL 1x10. Felt easy enough.
2x32 press ups.
Tomorrow will be a night off. Before rugby Saturday and weights Sunday
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Squat
137.5kg X10 one set
Was feeling a touch blegh today. This was still easy enough though. I feel like 145 - 150 is ok there should on enough. And with a decent run up I can get a 155 - 160kg.
Same sort of thing with the bench. 82.5kg for 10.
A few weeks back I struggled with 80. And now I’m feeling good with it.
Pull ups 5 sets of 6. Very happy.
A quick 300m run.
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So - I’ve been thinking about where I’m taking this latest phase of exercise.
After some head space issues - starting light really helped me get back into the swing of things. I’m in a much better place with training. I can feel myself “enjoying” the strain. And it is working. I’m stronger
Squats that were well out side of the comfort zone are now “easy picking”. But it is the bench and pull ups that I’m liking. From struggling to get 12 pull ups a work out I can now do sets of 7-8. And after having 80kg almost pin me at 9 reps 25 days ago - I’m now doing sets of 10 with a bit spare.
So I’m going to just keep adding 2.5kg to the upper body lift and then 5kg to the lower.
As for pull ups - I will keep adding 1 rep to my 5 sets. If I can get to 5 sets of 10 - I’ll look to reduce the number of sets while still getting 50 reps out.
As time goes on - reps will fall. I’m well aware of this. I am in between two trains of thought. Either add sets to keep training volume high. Or go balls out for each set.
For example:
In 3 weeks I might go for a 90kg bench. Let’s say that is my 8 rep max. Do I:
Try 1 set of 8?
OR
2 sets of 7?
I feel there is no right or wrong answer. Only a “method which I will enjoy more or less”. Both seem to do the same thing. But I think I favour keeping volume low and weight high. Once I reach my 5-7 reps I will drop 10-15% of the weight start again.
In between the weights (which will be moving to 2x a week) I will be doing some conditioning work. I will be adding back in the “Paul Whitehouse” and 100 deadlift burpies with the sand bag. These will do me well. This will also be 2x week. Along with 1-2 x touch rugby and I will be exercising 5-6 time a week.
And “normal service” will resume.
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Playing the long game surely, keep reps in the tank, and don’t fry your CNS as often. Just my 2c. Great to read this post, especially the first portion re headspace.
think you are right. Keep a rep or two in the tank and do a set more. 2x10 has been working. I caught a look at myself today. I’m no BBer. But I look good / mean / formidable.
On that note - a few days off in the week. I got very ill. But back on it this weekend.
Saturday - 90mins of rugby. In 30 degree heat.
Sunday - RDL 145, 1x10, seated press 62.5, 2x10, log press - 50kg 21 reps as fast as possible (up from 20 last time) about 1:30. Tomorrow I will do the “Paul Whitehouse”.
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I was going to do the “Paul Whitehouse” today.
100kg;
Front squat
Back Squat
Deadlift
60kg:
Log press
Fat man ring rows.
20 reps of each. This is 100 reps. But I had famliy issues. So I took to doing sand bag dead lifts. I used to do 100 in under 10min. So I get about doing 70. 7 EMOM. But I got to set 5 and I was flying. SO I did 8’s for the next 3. This too was too easy and smashed the last set out in one. Doing a set of 16 to finish. This was 75 total (5x7, 5x3, 1x16) in under 9 mins. This was “okay”. Genuinely very happy about this. I thought I was going to struggle more than that.
Possible day off tomorrow. Before strength session Wednesday.
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