Commy gym today. Ahem. I really dislike these places in the afternoon. Honestly. Horrible. . Even in my weakened detrained state…I was Still the strongest guy in the room. That’s not right. Fucken commy gyms.
Anyway.
Squat:
20x5
20x5
60x2
60x2
100x1
100x2
120x1
120x2
Deadlift:
100x3
140x3
160x2
180x2
Barbell Row:
60x8
80x10
Bench:
20x10
60x8
80x4
100x7 - 2 more than yesterday…same difficulty. This won’t take me long to get back. I don’t think anything will. Only been a month. Patience.
A little glute soreness today. It’s still weird to have that full on glute soreness . More weird I couldn’t feel them properly before. Expecting large butt gains moving forward
I did 3 reps with 120kg. Lol. Amazing how sensitive we become after a layoff.
yep it always surprises me how sore I can get after 2 weeks off. I need to sort this middle back thing out, legs have plenty of strength but this back issue is going to get worse as the weights go up.
Yeah I typically train in the AM on these trips, but I arrived two hours earlier than usual, so squeezed it in before I went off schmoozing with the builders.
Swallowing the old pride today. And doing what I should have been doing last week.
Squat:
20x5
20x5
60x5
60x5
60x5 - 132lbs
Press:
20x5
40x5
40x5
40x5
40x5 - 88lbs
Deadlift with double overhand grip:
70x5
110x5 - 242.5lbs
Chinups:
106x5
106x5 - 234lbs
I hate posting workouts like this. Such paulty low loads. But this is what I Need right Now. I need to avoid heavy Dom’s and mitigate the risk of them being a problem and prevent training like last week. I haven’t lost a tonne of strength really, but I have lost the practice of moving said weights. To try and push on quickly will not get me to the platform in December, and there is literally no way I am pulling out of this one.
So I’m going to do what all people whom had a long layoff due to illness should do, and that’s a linear progression program. The starting strength model/setup Always works well for this. I’ll be as aggressive as I feel I can be on all lifts. This will be the most efficient way back to where I want to be. It can morph into the programming I want to see as time goes on. But for now, This is where I’m at, and this is how I should approach it.
You’ve no idea how hard it is to Not lift heavy. .
Squats still hurt a little bit. Honestly feeling like a sort of strong beginner this week. Like the weights move fine, but it’s all painful .
I aggregated my back a little on Mondays deadlift set with 180kg…evidently that isn’t finished heeling from the competition a month ago. It felt ok today, but it’s still there so I went conservative on the deadlift starting weight. Squats I went super conservative, basically a full reset back to One plate.
Rather everything be way too light this week, than even slightly too heavy. Plus this will help avoid crippling DOM’s via the repeated bout effect. Even really light load exposure helps with this, such a cool thing.
Diet is back in order. Getting in lots of steps. So things should be back to normal (whatever that is) in no time.
Yep. It’s very difficult. And yes I’d say that’s about where it all is, except for deadlift because my back is toast. .
Soreness this morning is minimal. It’s there…but it’s very minor. Good. I may or may not throw some tin again today…when it’s this light, you can easily get away with a few bunched up days of the same exercises. I find it can further speed up the strength return, too. See how my work day goes, plus I want to get in a decent walk.
107x5
107x5 - 236lbs (had to add 2kg to me as I was a lot lighter than yesterday…105.3kg in my gym gear.
Very good. Felt better and stronger than yesterday. And no pain in the muscles while lifting this time. Back still a bit shit on deadlifts, but 120kg was perfectly safe/fine. Bench was fine. Light. Good solid reps though. As much as I do not at want to mess around resetting this lift, it’s as good a time as to spend the time refining the technique along with everything else. Shameful benching more than I squared today, bits it only temporary. 2 more sessions at most.
Can’t keep a good man down for long. 3 days in a row haha. Though the chinups today felt a bit fatigued.
Squat:
20x5
60x2
80x5
80x5
80x5
Press:
20x5
40x2
45x5
45x5
45x5
45x5
Deadlift:
70x5
120x1
130x5
Chinups:
108x5
108x5
Pretty good. Squats were a bit tight feeling at the start, but the work sets were great. Easy as they should be. I Might rest tomorrow. I’ll see how I feel in the general warmup for squats first. Feeling fitter and stronger every day though, nearing that 100% mark for Flu recovery after my doc telling me “this really could take quite a while, as in over month”.
7.5km walk today. Was Big…lots of hills, and lots of Overland stuff. Was awesome. Went with a mate. Crossed a huge farm which was a bit sus haha. Despite being in Australia, and unknown especially to those stateside, farmers here are still packing plenty of firearms lol. Gun ownership around these parts is actually really High.
Great way to start the long weekend. Weather is awesome here now, temps are getting pretty high, but was great to get out early and them rays and talk copious amount of shit with one of my mates.
I might squat tonight. Could happen. Could also not happen.
It’s a bit the same where I am.
On the weekend if I drive through Heyfield/Maffra on the way back from Melbourne I lose count of the number of 4x4s with deer or roo carcasses on them. Also had a few guys in their 40s & 50s come through the hospital after shoulder surgery and on of their main concerns is being able to fire a rifle to protect livestock from foxes and stray dogs.
We are lucky with the dog thing. None here I Don’t think. A lot of foxes here though, dogs love em. Haha. Can’t catch them though.
I’ve got a full herd of deer living behind my back fence. The buck is the biggest I’ve ever seen in Australia, deadset. He’s a monster.
Swimming today is the go. Got out of bed and went and jumped straight in the pool…never even bothered with clothes. . The beauty of a semi private rear yard and pool!
Probably in there for an hour before the family woke up and sprung me. Hahaha. “DAD!!” shadaaappp I paid for it. .
Now down the pub with the lads, steaks, Jack Daniels, shit talking. Not a bad Sunday.
. Even in my weakened detrained state…I was Still the strongest guy in the room. That’s not right. Fucken commy gyms.
