Pullups and bench today
warmup bent over rows
BW x 2,
BW x 2,
+10kg x 2
+20kg * 4
+20kg * 3
+20kg * 3
BW x 8
Bench
warmup
100kg x 2,
110kg x 1
120kg x 3
110kg x 7
110kg x 7
110kg x 6.5
Felt that I maybe could have had an 8th rep on the second set at 110kg. Anyway, managed one more rep across the 3 sets than before, which I can be happy with given that it was just 48 hours since I last benched. I decided to squeeze bench in today as I’m having a workout with AC on Sunday and it’d be good to do bench then - so this gives me 72 hours for ample recovery.
Caught up with my Instagram feed yesterday. It’s kind of depressing and inspiring at the same time. Depressing when you see guys like Deadlift Panda pulling crazy weights and he looks like he’s never touched a plate of iron in his life and then see him come towards the camera with a smug look on his face. Also I find it depressing that the ‘stronger’ the squat, the higher it gets, to the point where they’re accepting quarter squats. It makes you wonder what powerlifting is all about. It’s a bit of a saddo’s sport really. Probably why I’m into it.
It’s been too long…
Deadlift
warmup
200kg x 1
210kg x 1
225kg x 1
225kg x 0
180kg x 3
Bench
warmup
100kg x 2
110kg x 1
120kg x 1
125kg x 1
130kg x 1
120kg x 3
120kg x 5
120kg x 4
120kg x 4
120kg x 4
Lateral raises
5kgs
10kgs
15kgs x 12
Was supposed to workout on Sunday but my main man AC bailed. So chuffed to get the 5th rep at 120kg for the first time. Been waiting on that one a while. So now my best reps look like
100kg x 10
110kg x 7
120kg x 5
130kg x 2
143kg x 1
Bent Over Rows today
warmup
70kg x 6 sets x 10 reps
60kg x 20
30m
Just an in-and-out type of workout today, with only about 3 minutes between sets. I’ve got to say I love the feeling of blood in my biceps.
The plan is to squat tomorrow.
An eventful workout.
Bench
warmup
110kg x 3
130kg x 1
140kg x 1
145kg x 0.25
145kg x 1 (PB)
130kg x 2.5
130kg x 1.5
100kg x 9.5
100kg x 7
Lateral raises
So a mixed bag today. Was planning on working out with my friends at the weekend again, but got cancelled on again. So I’ve basically had an unintentional deload. I need to start spreading my workouts again. The trouble is after a few days off I feel I have to work everything all at once again, and then that means I then have days off again. Better to just stick to push pull legs.
A punishing workout
Squat
warmup
130kg x 1
140kg x 1
150kg x 1
160kg x 0
110kg x 4
160kg x 0
110kg x 8
110kg x 8
110kg x 7
I had a bit of false confidence from yesterday’s bench workout. It seems as though the squat always drops off the quickest for me after a period of inactivity. A bit crushing. But got some good working sets done at 110kg anyway. Ah well, live to fight another day I guess.
My main work is going quite well at the minute - I’ve got a decent number of clients. It’s ticking along anyway. I’m trying to get into a bit of trading too. It’s all about spinning plates and keeping busy - then I keep the demons at bay.
Walked the dog too. I’m trying to train him to respond to commands.
Not bad
Pullups
Light BOR warmup
BW x 3
BW x 4
BW x 12 (joint PB)
BW x 7
BW x 5
warm down BORs
Squats
Worked up to 80kg.
So yeah, I’ve not been training very hard recently. Got out of the routine. I tried working out before breakfast but that leaves you a little light-headed and not very strong.
So what with the corona virus and having to cancel most of my clients I’ll have a lot of time on my hands and figured now is the better time than ever to get started again. I haven’t lost all the gains I’ve made.
So my plan is to workout everyday, and use a wave like structure to my workouts. So I’ll do legs push pull. And if I’ve still got DOMS from the last workout I’ll just go light and then maybe go heavy the next time. I’ll see if I can keep it up.
So that’s day 1 done.
Been slacking again.
But the good news is I did deadlifts today. 30 minutes, 10 sets, worked up to 140kgs.
And I woke up at 6.30am. I think it’s the caffeine in Pepsi Max. I remember in the hey days I would wake up at 4am and go for a run. That was when I had lots of caffeine in the system, I think. From 200mg pills. Hey, God gave us drugs for a reason, no? I’m gonna stick on the Pepsi and see if it helps me get less sleep. Else I spend so much of my time sleeping. Got to find a way to counteract the soporific effect of the medication.
Bench press and lateral raises.
30 minutes
10 sets up to 100kg
lateral raises 3 or 4 sets.
Encouraged to get back into the working out again by a friend.
Warmup - stretches and a short jog
Deadlifts - up to 80kg
Plate pinches - 5 kgs
Planks - front, back, sides
45 mins
I need to get back into good habits. I guess I should set my sights on beating my old PRs. And getting my waist circumference down - I’m too fat. Arrrgh. Anyway, I’m feeling a few endorphins now, which is good.
One lesson I think is not to rely on your mates too much. I changed my routine so we could be doing the same stuff on the same day, but I don’t think I’ll do this in future.
I’m going very easy as I know from experience that working out hard after a break can be a shock to the body.
Another day, another workout done =)
Warmup - running on the spot, stretches
Bent Over Row warmup
Pullups - 3 sets
Bench press - worked up to a few reps at 100kg
Plate pinches
2 days in a row. Going to aim to do squat tomorrow.
Squats today in the main.
Worked up to 100kg and did a couple of 6-reppers. Still not pushing it too hard.
Plate pinches.
Planks.
Protein and creatine PWO.
40min.
Plan to push and pull tomorrow.
Bench and Bent Over Rows.
Managed 7 reps and then 6 reps at 100kg which is not too shabby on the bench. Haven’t got the same power and speed there yet but it might come back.
Plate pinches and lateral raises.
45 mins.
Protein and creatine.
So the routine seems to be lower, push pull, rest at the minute. I’m debating in my mind the merits of doing deadlift and squat on the same day (lower day) and alternating which exercise I do first. Then I’d be squatting and deadlifting as frequently as I bench, i.e. once every 3 days.
Ah. Mistakenly deleted my last post.
Anyway I did push-pull and hit 100kg for 12 reps on the bench, which is a PB. I totally wasn’t expecting that! I kept checking the weight, but it was right.
Anyway, squats today. Worked up to 145kg. Did 100kg for 11 reps. An improvement, 5 reps more than last time.
I’m looking forward to getting back in the game, and seeing what lessons the iron has to teach me this time round. I’m starting to get a bit of consistency now which is the aim of the game. I think it’s going to take a long time for my squat and deadlift to recover, but my bench doesn’t suffer in the same way. Watch out, 180kg!!
Bench today in the main. Some lateral raises too.
Bench. Worked up to 135kg. Succeeded. Failed at 137.5kg a couple times.
Did 110kg for 6
100kg for 8
1hr 20m
So that burst my bubble a bit after magically hitting a rep PR the other day. Now I know where I am.
Me and a friend have a bet on to see who can bench 160kg first. It’s going to be a long slog, but we’ll see.
I guess I’m still assessing my damage from being a lazy sod for a couple months.
Will do pull tomorrow as I didn’t manage it today.
BW pullups
x4
x7
x7
x5
x4
20m
Did ~43 pressups in one set a couple days ago in lieu of the bench.
Did deadlifts today.
Worked up to 150kg - 6 reps, 5 reps, 4 reps.
30 minutes.
Going to go and do some plate pinches to get the grip strength up.
Protein and creatine.
I’m going to try and have my coffees black now as a way of reducing the number of liquid calories I’m consuming.
Bench today.
Warmup.
120kg x 1,
130kg x 1,
135kg x 1,
136kg x 1,
137.5kg x 1 (SB)
110kg x 3,
110kg x 6,
110kg x 5,
110kg x 5
Lateral raises
1hr 30 m
So a longer workout. (As workouts tend to be when you work up to your current 1RM.) I was going to do pull too, but thought I’d do that tomorrow as the workout was getting a bit long.
Me and a friend have a bet on who can bench 160kg first.It’s really given me an incentive to workout and workout hard, knowing he’s there, not far behind me, and will overtake me if I’m not careful.
Bent over rows.
60kg x 12 x 5.
30 minutes