Press was pretty good. I got some minor cramping in my abs on rep 4 and nearly missed it! Not one to give in so easily, i composed myself quickly…and nailed rep 5. Damn my abs hurt for few minutes after though…but i refused to one, give up on the set, and two give up on the brace, ha.
Happy with the set though, picked up where i left off previous cycle, though maybe i should have stepped back a load or two. Wont stop me trying to continue - 70kg x 5 is a milestone weight for me historically.
Most importantly, my shoulders are keeping thier shit together.
The curls continue to progress. These are still very strict. We are VERY close to all time PR territory here, my best set acording to my diary being 40kg for 12.
162.5x1x10 - 358.3lbs (singles on the minute every minute).
Chest Supported DB Rows: weight each hand.
40x8
40x8
40x8 - 88.2lbs
Notes:
Obviously a pretty quick one today. Deadlifts nice and easy, being a light day.
The Rows have now made it to another goal…wanted to get them to the 40kg mark. Getting damn heavy…might switch to 4x6 soon to keep the weight progressing. Not failed a set yet though, so onwards we move.
Always tempting to add more work now every day…must resist. Need to be more grateful that these lower volume days are easy lol.
Quick session again. Jam packed day today, might have been better to just train tomorrow, but here we are. Felt a bit rubbish…warming up was tricky. Reset after 130x1, and it felt better the second time. Decided to play around with some singles…been so long. 150kg wasn’t a max, but it really wasn’t too far off I’d imagine.
Only has about 40 minutes to get something done…so the rest times were quite short throughout.
Press continues to improve. My best set with 70kg, all time, is 8 reps. A good indication of where I am at now. Today was almost a full max effort to be fair…starting to move closer to the programming style that took my press to 90kg a few years ago.
Curls were also great, 40x13 being an All time PR on those by a single rep. I’m definitely stronger this time around though, as my technique isn’t wavering at all, even near the top end. Still managed over 8 reps on the proceeding sets, which is nuts. So good progress here. I’ll keep adding a tiny bit of weight.
Once again Tempted to push on with the session and add more work, but these shorter more focussed sessions are why everything is feeling pretty nice I think, except my adductor haha. That’s not as bad now, so see how it develops.
Adductor pain still present, but not too bad. With movement it improves. This mornings walk definitely had it feeling proper. Could be tightness related, I’ll do some more work in the warmups today.
Deadlift felt good. If not harder than expected. Then again, I squatted pretty heavy only two days ago, so I’m happy with it. Hip flexors feel tired… possibly part of the adductor thing. It’s still there…but not bothersome, and it warmed up fine.
Press was good also, ran out of tricep at the top of the 80kg . Not bad after previous session. Just felt like pressing again instead of benching.
Bench was ok. Still fatigued from the Press. But wanted to bench…and don’t mind testing while the chips are down. It’s about where I thought it might be in any, so not even sure I was affected.
Did some faffing around with the 6kg dumbbell (just an unloaded Olympic DB handle), have had some sore elbows, so put some blood through the joint. No rest between any set, using one arm only at a time. The pump started to get serious LOL.
A little tired today. Not unexpected, I havn’t lifted like this in a proper while - heavy singles on all four lifts within 4 days is good going…nice to get a proper feel for where things have gotten to with the rebuild. Not a bad base I’ve built in 10-11 weeks. Once recovered, it’s back to work.
Bit of a recovery/rest/deload period here at the moment…but can’t sit still, despite feeling a little beat up haha.
Got in and went through all the squat warmup stuff, and just went up to 60kg for a few doubles, stretching at the bottom etc. played around with the front squat, but just same thing, a few doubles at 60kg.
Then warmed the shoulders etc for bench/press but didn’t do any…before doing my rotator cuff and knee rehab things, along with some easy loaded carries with the kettlebells, before calling it a day.
Will look similar I imagine for the remainder of this week, before we get going again. Might hit a light single on the deadlift before the week is out, but nothing else of note.
Wife has indeed booked a weekend away this weekend for my birthday, we get back to work upon my return with the next set of milestone goals.
Good little session. Decided to put the work in for day 1 of the next deadlift and press cycles. Sufficient for sure. Nice easy start.
Typically id start a press cycle like this one with 90% for the heavy day, but pulled it back just a tad after a very difficult lock out of that 80kg the other day. Better to start too light in any case. The press cycle is a three day setup, HLM essentially. A dive into my historical data. These will be 2-3 days apart probably.
Deadlift cycle is a little different to the press, it’s a two day setup, today being the more volume focused day. Plenty of room for progression there also over the next 4 weeks. Probably complete them 4-5 days apart.
Not really concerned how long the 4 “week” takes for each lift. But essentially we have 8 deadlift workouts, and 12 press workouts planned. Not sure where bench fits in just yet. Probably 12 also, with a similar approach, but likely less volume per session, combined with an accessory or two instead.
Squat will be 1-2x per week, and is different to all of them. Likely stay with my 5’s there. Might do 5’s and 3’s alternating at worst. No longer interested in 3x per week, or rather, I’ve regained enough strength there that I can’t do it anymore…lucky I’m not actually strong or they would be down to 1x per week already
