June 12th
Wu: yep.
Chin-ups: 6,6,6
Overhead press: 5x 28,50,50,50,50,50
Barbell rows: 8x 80,80,80,80
Push-ups: 30,30,30
Squat: 15x 58,58,58
Surprised that it has been ten days since last workout. Not back at it for real, this is just keeping my oar in. Going to a metal festival this week, after that, I will start up again.
What a session, great Prās!
June 26th
Yesterday, I went for the first proper bike ride in ages - a 22 km round trip. I was please to find that while not having cycled for a long time, I was in better shape than expected and did it in 1h:2m. As I did not push myself at all, that is satisfactory. And (for a few seconds), on a smooth stretch, I managed a top speed of 40+ km/h with only a very slight backwind.
And today it was finally time to get back into lifting. Have not decided on a plan, so just try to cover the bases and ease back into things.
Warm-up: Yep.
Chin-ups: 5,5,5
Overhead press: wu set, then 45x 8,8,8,8
Dumbbell rows: 27x 20,20,20
Pull-ups: 3,3,3
SS Straight arm band pull-downs: 10,10,10
Goblet squat: 27x 10,10,10,10
Not much perhaps, but a start, which was the goal. I have been struggling with motivation for a while, not so much about the training session it self, more about a tiredness of structuring life around training and being knackered much of the time. So right now, getting some work in and keeping at it, is the more important thing.
I think I am starting to feel my age a bit (50). I can do pretty much the same as always, but I am getting more tired afterwards.
Happy to see you back it!
June 30th
Bench press: 70x 10,10,10
Cable flyes: 32x 10,10,10
Deadlift, trap bar:
75 x 5
105 x 5
125 x 5
135 x 5
145 x 5
Cable rows, narrow grip: 82x 10,10,10
Lateral dumbbell raise: 12x 10,10,10
July 3rd
Press:
50 x 5
55 x 5
55 x 3
50 x 5
50 x 5
50 x 5
Squat:
60 x 5
70 x 5
80 x 5
90 x 5
100 x 5
80 x 10
Chin-ups: 8,8
Cable rows - wide grip:
89 x 10
86 x 10
84 x 10
82 x 10
Cable flyes:
38 x 10
38 x 10
36 x 10
32 x 10
July 5th
Wu, then
Push-ups: 30,30,30
SS Pull-ups: 3,3,3
Frog crunches: 20,20,20
SS Sideplank w/twist: 15,15,15
SS Reverse hypers: 20,20,20
July 7th :
Wu, then
Bench press:
60 x 5
80 x 8
80 x 8
80 x 5
80 x 5
60 x 12
Deadlift, trap bar:
75 x 5
110 x 5
130 x 5
150 x 5
160 x 5
Cable rows:
86 x 10
84 x 10
82 x 10
Landmine press, one arm: 30x 10,10,10
Lateral dumbbell raise: 10x 12,12,12
July 10th:
Wu, thn
Press:
45 x 10
45 x 8
45 x 8
Squat:
45 x 5
80 x 10
80 x 10
80 x 15
Chin-ups: 5
(Elbow pain is flaring up when doing these, so stopped.)
Lat pulldowns narrow grip
48 x 10
68 x 10
78 x 10
Cable flyes: 36x 10,10,10
Ab prayers:
50 x 10
70 x 10
90 x 10
July 12th
A quick morning session:
Chin-ups: 3,3,3,3,3
I struggle with elbow pain when doing pull-ups atm. So I experiment with ways to maintain ability without worsening the problem. (overmuch) 3 strict reps seems doable.
Push-ups: 35,33,20,25
Dumbbell rows: 27x 25,25,25
Me too man, me too. Dan John calls it middle aged pull up syndrome, and the only solution iāve found is to reduce volume. Maybe use hangs to replace the volume lost?
Maybe @j4gga2 or @FlatsFarmer might have some smarter solutions.
Iāve had some good results from substituting pull-ups for hanging/climbing āexplorationā or simply changing my chin-up grip set-to-set. It isnāt a 100% fix though.
If I could do 3 reps pain free, I would probably start trying to do loads of sets of three, e.g.:
Again though, itās usually not a perfect fix
Funny enough, this was my exact solution. Qhen i found i couldnāt cope with the volume of both doing pull ups for climbing, and actually climbing i decided to cut the unfun one.
Ha! I get the same pain from chin ups that apparently everyone else gets too.
I agree with keeping the reps low and the technique strict. And about changing the grip from set to set, thatās a good one too.
Elbow pain is usually about balancing how much each āsideā of the forearm and bicep/tricep are pulling on your elbow. So maybe there is a lagging muscle that āgives outā first in the chins, and when the strong muscles keep going, it causes elbow pain.
Theoretically if you alter the grips, and only do pain free reps youāll be able to hit everything around your elbow evenly and develop whatās behind.
You can also train those elbow/forearm muscles directly, but thatās a whole thing itself.
Thank you for your feedback.
Well, I am middle aged, so that part fits. Donāt know about hangs, have a feeling that it is grip related. (Feels a bit related to tendonitis, but with the pain on the inside of the elbow.)
Yeah, will probably stay on 3 rep sets for the time being - good idea making it a ten minute challenge, sounds like something that could bring a sweat.
Thank you for your advice.
Now, that is an interesting insight, had not considered that.
I think I am somewhat bicep dominant in chins and have a feeling that it is all related to grip. So possibly it could be my forearms that are lagging. Will try to strengthen them and train my grip.
Interesting to hear that this is just one of those things that everybody seems to experience, good to know.
July 14th
Overhead press:
28 x 5
38 x 5
60 x 3
60 x 3
60 x 3
60 x 3
60 x 5
One leg dumbbell deads: 24x 10,10,10
Lateral dumbbell raise: 12x 12,12,12
SS One arm band flyes: 10,10,10
SS Band pull-aparts: 20,20,20
Frog crunches: 35,35,35
SS Sideplank w/twist: 15,20,20
SS Banded good mornings: 25,25,25
July 17th
Wu, then
Bench press:
40 x 5
60 x 5
70 x 5
80 x 5
90 x 5
100 x 3
100 x 3
90 x 5
80 x 8
70 x 8
60 x 12
Squat:
60 x 5
70 x 5
80 x 5
90 x 5
100 x 5
90 x 10
80 x 10
70 x 10
60 x 10
Cable flyes: Drop set:
43/38/36/32/27 x 4/6/8/10/12
43/38/36/32/27 x 4/6/6/8/10
Cable flyes, low to high:
27 x 8
20 x 8
20 x 8
Cable rows, narrow grip:
84 x 10
84 x 10
84 x 10
Ab prayers:
80 x 15
90 x 15
90 x 15
August 5th
WU: some
Chin-ups: 5,3,3,3,5
Dumbbell rows: 27 x 20,20,20,20
Band superset: Pull-aparts / Straigth arm pulldowns, Goodmornings: 3 x 20