31/03/19 3pm (2hrs)
Deadlifts - 180kg *1, *1. 100kg * 10, *9
Cross trainer - 66 minutes
Thought I’d have a really good warmup, so did 30 minutes on the cross trainer. Did some stretching before launching into the deadlifts too. All in all this was a really good workout.
I had an idea during the workout. Instead of just dropping the weight once I’ve reached a weight close to the 1RM, why not do another set at or just below said weight. So let’s say in a few weeks’ time I bench 131kg (PR), I then do 125kg before dropping the weight down to 100kg and doing some reps. I think this will give me just that little bit extra volume. Anyway, training is a process of evolution, and I think we gradually educate ourselves and figure out ways to improve.
I’m looking forward to getting on with the workouts. It’s coming up to being 5 months on the 5th of April of starting this blog. As I continue the gaps left by the illnesses I’ve had will become smaller and less important.
Following Johnny Candito’s advice about widening the stance and having the toes pointing slightly outwards seems to be helping my lower back positioning no end.
01/04/19 3pm (2hrs 15m)
Bench - 110kg * 1, *1, 60kg * 19, *15
Rows - 60kg * some, 70kg * some, 80kg * some, 80kg * some
Cross-trainer - 80 minutes
A lovely long workout. Started with a 30 minute warmup on the cross-trainer. The 110kg bench felt maximal even though it was successful, but giving the same weight another go, it felt like I had more in the tank.
It was good to get 4 more reps on the third working set on the bench than last time out (60kg). I expect to make some quick inroads to getting back to where I was lifting before the enforced break.
Squats tomorrow.
02/04/19 12 noon (1hr 15m)
Squat - 130kg * 1, *1, 80kg * 12, *15
Cross trainer - About 30 minutes
A shorter workout today. Recovering nicely - I only got 8 reps at the 80kg weight last time of asking and 15 today. But I’m just feeling my way back into it - I really have no idea exactly how strong I am so I have to be careful with the weights I choose.
I noticed today that the squats became easier where I leaned forward slightly at the bottom. This seemed to engage the posterior chain. And give leverage. Interesting. I think sometimes if one is struggling on a squat the body will lean forward halfway in, but this leads to rounding. So better starting off with a forward lean and keeping the spine as straight as possible I think. Food for thought at least.
On the recovery trail…
03/04/19
Chins - 8, 7, 6, 5
Dips - 15, 10, 8
Cross trainer - 68 minutes
It’s hard to motivate oneself when you’re just grinding and you’re nowhere near PBs. It’s exciting when you think your next workout might include a PB. But, as the title of this blog is ‘the Long Game’ it’s so important to react to situations that try to take the wheels off, like having appendicitis. In some way these are the most important workouts of all, really.
04/04/19
Deadlift - 190kg *1, *1, 200kg * 0.25, 100kg * 13, * 10
Not a bad day really. It was quite early in my recovery to try a 200kg deadlift. I got it off the floor but form broke down and I had to return it to the ground. Talking of form, implementing the wider stance has helped. One thing I realised I didn’t do today was to inhale deeply before the lift. This is something I always used to do - take 2 or 3 big sucks of air before performing the lift.
I’m slightly disappointed that what always used to be my best lift is now becoming more average. There was a time when I was younger that my deadlift was almost twice my bench press. I just seem to have less intensity when it comes to this lift these days. When I got my 235kg weight set I was hoping it wouldn’t be long before I was maxing that on the deadlift. It seems as though progress will be slow on this lift, so I’ll just have to be patient.
05/04/19 2.50pm (2hrs)
Press - 72.5kg * 1, 75kg * 0, 40kg * 11, * 12
Chins - 7, 6, 5
Cross trainer - about 70 mins
Another good, honest workout. Chins down a little bit, but to be expected as I deadlifted yesterday. I was very pleased with 72.5kg on the press, and it went up easier than I was expecting. I did pep myself up for the lift a lot by slapping myself on the face, lol. So that means that I’m down only 5kg on last season’s best. It gives me an idea that my bench should now be less than 10kg off, so I might go for about 120kg when I attempt the bench in a couple of days.
That’s 2 weeks of working out since my enforced break.
06/04/19 (1hr 50m)
Squat - 135kg * 1, 135kg * 1, 60kg * 25
Cross trainer
Form broke down on the second squat set. I wasn’t keeping the chest up enough - this is something I will focus on doing in future sets. It’s frustrating that you forget things. Here I am, squatting 20kg lighter, and struggling at that. I’m starting to think that the recovery might take more like 2 months. It’s really shitty. 2 months for a 3 week break. I wonder if it’s anything to do with having a general anasthetic. Oh well, does it really matter at the end of the day?
08/04/19
Bench - 110kg * 1, 115kg * 0, 113.5kg * 0, 70kg * 10
10/04/19 11am (50 mins)
Deadlift - 100kg * 16, * 12
Was glad to not do any 1RM work today. Had a little break yesterday. Just trying to keep the show on the road while the motivation is low. I know it’s going to be a test.
12/04/19
Chins - 9, 8, 7
Dips - 15, 12, 10
Cross trainer - 45 minutes
15/04/19
Squat - 70kg * 18, * 15
16/04/19
Chinups - 8,7
Press - 40kg * 13, *8
19/04/19
Deadlift - 105kg * 15, * 12
20/04/19
Bench press - 113.5kg * 1, *1, 100kg * 1, *1, *1, 80kg * 10
Cross trainer - some
Pleased to show a big improvement on when I last benched, which was 12 days ago, particularly that last set on 80kg. The 113.5kg felt good, and I reasoned that I’d have another one of those in the tank. I think the operation and its effect on my body is starting to go in the rear-view mirror now. I have been treading water for a while - not working out much, but I feel now may be the time to get back into the routine in a big way.
Talking of routine, I thought I would adapt. The supposed routine before was
Day 1 - lower
Day 2 - upper
With lower consisting of deadlift and then squat. Upper consisting of bench/row, dips/chins and press/chins.
But with only 48hours between exercising bodyparts… I thought it might be better to try
Day 1 - lower
Day 2 - push
Day 3 - pull
For a while, giving 72 hours between exercising bodyparts - potentially a chance to get in more volume.
Went for a tiny jog when walking the dog today. Lovely day.
21/04/19
Row - 70kg * some, 4 sets
Cross trainer - 20 minutes.
22/04/19
Squat - 140kg * 1, 140kg * 1, 130kg * 1, 130kg * 1, 80kg * 15
Cross trainer - approx 30 minutes
Planks
The first single at 140kg I lost my form. I decided I would go again, making my upper back tight underneath the bar. This felt SO much better. I feel I need to remind myself of these techniques - for some reason I forget them. Feeling good around my training again. Might head over to ExRx now for some form techniques to reacquaint myself.
23/04/19
Dips - 16, 14, 11, 9
Cross trainer - 15 minutes
24/04/19
Chins - 9,8
25/04/19
Deadlift - 200kg * 1, 190kg * 1, *1, *1, *1
26/04/19
Press - 75kg * 0, 73.5kg * 0, 70kg * 1, *1, *1
The misses on the press were quite close. I love this lift.
So that’s about 1 month of training since the break after having appendicitis. I feel that I’m starting to make progress, steady progress. Not quite like the rapid progress I seemed to be making before. But I shall keep it up. I had guessed it’d take me a month to get back to where I was. Evidently that’s not the case. Looking at the numbers, I’ll probably need another 2 months before I’m hitting PBs again. That means the end of June, or if I manage to go at the rate I was going before, mid June. Which really isn’t that far from my birthday in July. So perhaps a goal for my bench will be to hit a 300lb bench in July (136kg). It’s feasible. Perhaps possible if I have good luck and don’t get ill or anything. I’m aware that you can look like a fool prophesying into the future so I always add the addendum ‘God willing’! I really do believe in God and hope I can do things to please him.
27/04/19
Chins - 9,8, 6, 6
30/04/19
Squat - 145kg * 1, 147.5kg * 1, 140kg * 1, 135kg * 1
A few times you come out of a workout high and this was one. 145kg felt good. I was going to go for 150kg but felt in the end this would be a stretch too far, so went for 147.5kg instead. I got this repetition with a real slow midpoint in the lift so I’m confident I couldn’t have gotten any more on the bar. So that’s an improvement of 7.5kg since last workout - an enormous lift. But it’s mainly down to rediscovering some of my latent strength. I was glad I had the understanding to go for 147.5kg instead of the unrealistic 150kg - it shows I am learning my body’s capabilities. Choosing the right weight is a skill.
100th post!
So that’s nearly 6 months of fairly consistent training. Overall, I’m fairly pleased. There have been some unforeseen obstacles such as getting ill and having appendicitis but apart from that it’s been good. I peaked at 130kg bench, 155kg squat and 212.5kg deadlift. I’m climbing that mountain again.
01/05/19
Bench - 115kg * 1, 120kg *1, 122kg * 0, 115kg * 1, 110kg * 1, 110kg * 1
Rows - 80kg * some * 4 sets
Made another quantum jump here with my bench. That’s +6.5kg on last time out which is astonishing. I guess I could chalk it down to creatine and muscle memory coming back. All I know is I’m feeling good and looking forward to every workout.
Going to be training with a few of my home boys on Friday, doing deadlifts. Looking forward to that.
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Cheers guys.