Pulling day today, plus some Daily Dose of DL. Not convinced the latter is something I really need to be doing right now, but I figure it can’t harm anything either.
Pull-Up
6 reps
7 reps
8 reps
9 reps
10 reps
11 reps
12 reps
10 reps
5 reps
Barbell Deadlift
60 kg x 1 reps
60 kg x 1 reps
60 kg x 1 reps
60 kg x 1 reps
100 kg x 1 reps
100 kg x 1 reps
120 kg x 1 reps
120 kg x 1 reps
120 kg x 1 reps
120 kg x 1 reps
120 kg x 1 reps
Lat Pulldown
75 lb x 6 reps
90 lb x 6 reps
105 lb x 6 reps
120 lb x 6 reps
135 lb x 6 reps
150 lb x 6 reps
105 lb x 12 reps
Preacher Curl
30 lb x 15 reps
30 lb x 15 reps
30 lb x 15 reps
30 lb x 15 reps
Gonna probably have a rest day tomorrow. The workload, while relatively light, has been a lot since this restart.
Day off on Monday, Yesterday was a shoulder day. Mixed results. Actually failed a rep at 75, but then used the disappointment (and mild rage) to fuel a set of 60 x 10. That was a good sign, because I know from experience that this usually gets my 1RM close to 80 if I just keep plugging away at it.
I would say the majority of gyms around here have your normal bars and plates in kilograms. For some reason, however, it seems that a good portion of pulley machines and things like the fixed BBs and DBs are in pounds. I just assume it has something to do with how they source them / who produces such equipment.
Rest assured, anything that I care about remotely is going to be measured in kilo. There are all sorts of plates in pounds available, and I avoid them as much as possible. Oh, except for weighted dips and pullups…the pound plates have nice handles to loop chains through, the kilo plates suck for that.
Just a piss poor lower body day today. Shoulda thrown in a short run, but did not have time. Trying to very slowly get the body re-conditioned to squatting something a bit more respectable, even if I don’t care that much (I care). 120 was embarrassingly difficult. But would have been impossible two weeks ago, so I guess that is something. Also still doing daily dose of deadlift, but the body is starting to adapt, not sure if these are a bit too easy.
Barbell Squat
40 kg x 3 reps
60 kg x 3 reps
80 kg x 3 reps
100 kg x 1 reps
110 kg x 1 reps
120 kg x 1 reps
Barbell Deadlift
60 kg x 1 reps
60 kg x 1 reps
60 kg x 1 reps
100 kg x 1 reps
100 kg x 1 reps
120 kg x 1 reps
120 kg x 1 reps
120 kg x 1 reps
120 kg x 1 reps
120 kg x 1 reps
Leg Press
135 lb x 10 reps
225 lb x 10 reps
315 lb x 10 reps
385 lb x 10 reps
225 lb x 20 reps
225 lb x 20 reps
135 lb x 30 reps
Also strangely dumped a bunch of water weight the last too days, so woke up today at just under 75 again. At the same time, just two weeks back at the gym and I can see some improved definition.
Honestly…I am not sure yet. Just seems like an easy way to get the CNS used to doing stuff again, and it only takes like 10 or 15 minutes. Long run, I have never struggled to improve my DL in situations like I am in now, so it is probably temporary. While I am at it, I am trying to at least working on keeping form good and using more conventional grip.
I just usually default to mixed grip when the weight gets heavier. But grip strength is poor at the moment, so doing more dual overhand than I would normally do.
And because it is the only thing I really care about for the short term, my current maxes compared to BW.
Squat 1.6 x BW (lol)
Dead 2.3 x BW (lol, but can probably easily go higher)
Decline Bench 1.47 (meh, should be better)
Weighted PU 1.55 (pretty decent)
Press 0.93 (good, not good enough)
Feel after two weeks back at the gym, these are a fair baseline I can work on improving.
Chest day, with some DL Daily dose thrown in. Chest is still 531 style, week 2. Better than last time, I guess.
Decline Barbell Bench Press
40 kg x 5 reps
50 kg x 5 reps
55 kg x 5 reps
65 kg x 3 reps
75 kg x 3 reps
85 kg x 14 reps
60 kg x 10 reps
60 kg x 10 reps
60 kg x 10 reps
60 kg x 10 reps
60 kg x 10 reps
Barbell Deadlift
60 kg x 1 reps
60 kg x 1 reps
60 kg x 1 reps
100 kg x 1 reps
100 kg x 1 reps
120 kg x 1 reps
120 kg x 1 reps
120 kg x 1 reps
120 kg x 1 reps
120 kg x 1 reps
Muscle-Up
2 reps
2 reps
Cable Crossover
30 kg x 15 reps
35 kg x 15 reps
40 kg x 15 reps
50 kg x 15 reps
I really don’t like how heavy 85 feels on the decline. My ego is having trouble accepting this is not really unusual at this BW. Probably didn’t really appreciate the amount of strength I had built up over the second half of last year.
Daily Dose DLs…really not sure I understand the point after the first 6 sessions. @Frank_C I know you have more experience with this than most, curious about your thoughts in general.
Your 7th session should be heavier. The point is to do crisp, perfect reps 5 out of 7 days each week. You should be using percentages of your max (not TM).
Yeah, I am doing it right, just not quite sure about what I am getting out of it. I feel I could just lift heavier, raise the max, and then just do TM training for a while.
Today’s workout powered by too much alcohol yesterday. Daily Dose of deadlifts, some leg presses and a bit of a run.
Barbell Deadlift - 80% today
60 kg x 1 reps
60 kg x 1 reps
60 kg x 1 reps
100 kg x 1 reps
100 kg x 1 reps
130 kg x 1 reps
130 kg x 1 reps
130 kg x 1 reps
130 kg x 1 reps
130 kg x 1 reps
Leg Press
135 lb x 10 reps
225 lb x 10 reps
315 lb x 10 reps
405 lb x 10 reps
495 lb x 10 reps
565 lb x 10 reps
315 lb x 20 reps
Barbell Curl
40 lb x 15 reps
40 lb x 10 reps
40 lb x 10 reps
40 lb x 10 reps
Dreadmill for 15 minutes, pace slowly increasing the whole way through. On the leg press I put my legs in the standard position that everyone else does (I usually put myself at a mechanical disadvantage for some reason) and it turns out I can actually move some weight that way. And feeling it more on my quads. So that is a keeper.
Still need to think more about the DD for DL, not convinced this is what I need at the moment.
It felt surprisingly un-brutal, which just means I should be able to do more here. For once in my life I might prioritize leg presses slightly ahead of squats.