30/6 - 8/7/20

Still training with deload numbers that feel like usual training numbers at the moment. Key areas of weakness: grip, vertical pulling and pushing, quads. And I’m severely sore after all sessions, making recovery before the next session an issue. I’ve been going back to consistently take my magnesium/vit c, and the good side is that it has “fixed” my insomnia to becoming “need super amounts of sleep”.

Deadlift: No changes
DL - up to 3 x 127.5 kg x 5
Power clean - 60 kg x 3, with reverse lunges (2 each leg)
Pushup plank with alternating elbow touches, 10 kg on back - 3 x 26

Bench: No changes
BP - up to 3 x 67.5 kg x 5
Inverted Rows on Smith Machine - 3 x 13, 2 x 12 (I think). TRX decommissioned for now as it stands in the way of COVID-related distancing in the gym
Standing DB Press - 5 x 10 x 16 kg. Failed some reps on the left side

Squat: Did better by completing what I intended to do
Squat - up to 5 x 90 kg x 5
Single Leg Deadlifts - 3 x 15 x 20 kg
Side Planks with 8 kg DB External Rotations - 3 x 5 sec each side

Military Press: Was extremely sore after squatting and tried to push in a session the next day for scheduling reasons. Bad idea. Fucked up the pullups badly.
Pullups - 3 x 5, 3 x 4, 1 x 3
Standing DB Press - 7 x 16 kg x 5
Lat pulldown Iso Holds - 3 x 20 (?)

Damn.

16-26/6/20

Started training properly again after many months, so going slowly. I’ve been using my deload numbers as a template to get back to speed.

Deadlift:
DL - up to 3 x 127.5 kg x 5
Power clean - 60 kg x 3, with reverse lunges (2 each leg)
Pushup plank with alternating elbow touches, 10 kg on back - 3 x 26

Bench:
BP - up to 3 x 67.5 kg x 5
Inverted Rows on Smith Machine - 3 x 13, 2 x 12 (I think). TRX decommissioned for now as it stands in the way of COVID-related distancing in the gym
Standing DB Press - 5 x 10 x 16 kg. Failed some reps on the left side

Squat - up to 2 x 90 kg x 5. Strained my left adductor during the last warmup set and couldn’t push more than 2 sets afterwards
Single Leg Deadlifts - 3 x 15 x 20 kg
Side Planks with 8 kg DB External Rotations - 3 x 5 sec each side

Military Press:
Pullups - 5 x 5, 2 x 4, 1 x 3
Standing DB Press - 8 x 16 kg x 5

Getting back to respectable strength will take a long time I presume.

13-19/7/19

Acheived my targets only during my squat day. The theme with this training cycle is my persistently poor upper body, which also affected my deadlift with my poor grip strength.

I also somehow hurt my left wrist while warming up on my squat day. This affected my ability to do external rotations and I had to adjust the day accordingly by replacing it with face pulls instead.

3 week

Deadlift:
DL - up to 190 kg x 4; failed 5th set
Then 1 x 190 kg
Power clean - 72.5 kg x 3
Pistols - 3 x 10
Pushup plank with alternating elbow touches, 10 kg on back - 3 x 22

Bench:
BP - up to 102 kg x 3
DB Rows - 5 x 10 x 20 kg
Standing DB Press - 5 x 10 x 16 kg

Squat - up to 135 kg x 5
Single Leg Deadlifts - 3 x 15 x 20 kg
Side Planks - 3 x 20 sec each side
Face Pulls - 5 x 15 x 33

Military Press:
Pullups - 8 x 6, 2 x 5
Military Press - up to 62.5 kg x 4
Pushups - 1 x 12, 2 x 11