13-23/8/20

I’m wondering whether I need to accept that I won’t regain lost strength from COVID-restrictions in the past, as my numbers remain fucking pathetic. This is especially true as regards to my upper body lifting numbers.

Deadlift: No changes
DL - up to 3 x 127.5 kg x 5
Power clean - 65 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 TRX - 2 x 12, 1 x 7, 2 x 5. Just pathetic.
Standing DB Press - 2 x 10, 3 x 5 x 16 kg. Like the inverted rows, just pathetic.

Squat: Doing a bit more with the external rotations, so this is an improvement.
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 8 each side

Military Press: No improvements doing the pullups at the moment.
Pullups - 2 x 5, 2 x 4, 3 x 2. This is worse than the previous training week
Standing DB Press - 7 x 16 kg x 5
Pushups - 3 x 10

I’m not sure if I need to fix my training/protein intake/sleep. Coffee makes me barely alive at the moment, so I think I really need to get myself enough sleep and cut down on caffeine on non-training days.

29/7 - 11/8/20

Getting stronger with the lower limb lifts but need to probably focus on pushing as my shoulders are weak, look weak, and perform weak AF.

Deadlift: No changes
DL - up to 3 x 127.5 kg x 5
Power clean - 65 kg x 3, with reverse lunges (2 each leg). Forgot that I did these the last “week” with 60 kg’s and initially tried and failed with 70kg. Going back to 75 may take a year if ever.
Pushup plank with alternating elbow touches, 10 kg on back - 3 x 26

Bench: No opportunity to bench so made the best of it. The TRX is available again, so I’m happy about that
Inverted Rows on TRX - 3 x 12, 1 x 11, 1 x 7. Not too bad considering I have not done these in 4-5 months.
Standing DB Press - 5 x 10 x 16 kg.

Squat: No issues finishing things but definitely gassed out. Pathetic.
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 - 1 x 8, 2 x 7 each side

Military Press: No improvements doing the pullups at the moment.
Pullups - 3 x 6, 2 x 5, 5 x 3
Standing DB Press - 7 x 16 kg x 5
10 kg weighted pushups 3 x 5

The fact that the gym closes early (10 pm) during the RMCO means that it has been a war to just reach the gym. And the gym’s getting fuller (but not cramped), making it harder for me to actually use the equipment/area I want at times and be forced to wait in line. And so far it has been impossible to use the power rack to do bench presses instead of the true press station (as I can’t protect myself, and the alignment of the bench is off to a small angle). This while gym time is limited (so far they only have 75 minute booking sessions for those that end at 10 pm).

I’ve no idea if I should keep waiting to go back to old weights or just bite the bullet and reset my numbers and rebuild from the ground up.

14-23/7/20

Still sore in my entire lower body as I type this. There is a noticeable improvement somewhat, but definitely I’m not ready to handle pre-COVID weights.

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 see the trainers using the TRX with their clients, and so I’ll be going back to that the next training cycle as it’s too easy without it.
Standing DB Press - 3 x 10 x 16 kg, and I think 2 x 5. My left shoulder gave out; may the loss of vertical pushing is worse than the loss in vertical pulling.

Squat: No issues finishing things but definitely gassed out. Pathetic.
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 - 1 x 8, 2 x 7 each side

Military Press: Though very sore I still managed to jump and do pullups, with better performance week by week.
Pullups - 4 x 6, 2 x 5, 1 x 4, 3 x 3
Standing DB Press - 7 x 16 kg x 5
10 kg weighted pushups 3 x 5

Until I do well on these deload numbers I won’t be going to the “heavy weights” I used before.