24-29/10/20

After months of COVID, I finally had an opportunity to have a 4 session training week. I decided to “push” things by testing out new training maxes for my squat and military press, which have not been tested since this period of deconditioning. I omitted accessory work when testing my max for the squat so that I could tolerate testing my max military press which would finish off 3 straight days of lifting; that was how I could fit 4 training days in a week in between work and family commitments. But I was feeling good since I was on leave for much of the week, allowing me to rest and wean myself off a bit from my caffeine dependence.

DL
Deadlift - Up to 135 kg x 7
Plank with alternating elbow touches, 10 kg plate on back - 3 x 20

BP
Bench press - 3 x 5 x 67.5 kg. Basically previous deloading weights
TRX inverted row - 5 x 10
Standing DB press - 5 x 7 x 16 kg

SQ
Squat - Tried up to 125 kg x 1. Did not want to be greedy

MP
Military Press - Up to 67.5 kg x 1. Struggled with it and almost failed
Pullups - 2 x 6, 1 x 5, 1 x 4

My hope is to go back to training with these new numbers and restart accessory work.

My first 4 day training week since COVID. Decided to retest my maxes for the squat and MP (which I forgot to record). My full training log is at: https://www...

24/9 - 21/10/20

Opportunities have been hard to come by and the duration and intensity of the training "week" reflected that.

Until COVID starts to permanently settle down (with no more lockdowns) I don’t see an end to the struggle to regain all of my lost strength. And since rest has been difficult to get, I haven’t been able to go all out anyways, especially with the long gap between sessions.

And with the lack of exercise, I’ve started getting pain in my right hip and back (again). WTF.

Deadlift:
DL - Up to 142.5 kg x 7. Literally called it a night.

Bench:
BP - UP to 67.5 kg x 5 for 3 sets
TRX Inverted Row - 5 x 10
Standing DB Press with 16 kg DB - 5 x 5

Squat:
Squat - up to 5 x 90 kg x 5
SLDL with 20 kg DB - 3 x 3

Military Press:
Pullups - 7 x 4
Standing DB Press - 7 x 16 kg x 5

2-20/9/20

The dates in the title should tell you all you need to know about how the training week went.

My original intention for this training week was to test new training maxes as it appeared that the loss of strength would be long-term. Life, work, and illness however, derailed everything. The only training day where I did any additional accessory work was on the pullups day.

The plan for the next training week would be to train with the new 5/3/1 numbers for the deadlift and bench press. As regards to the squat and military press, the aim would be to test new maxes.

Deadlift:
DL - 157.5 kg, 177.5 kg (failed), 170 kg. Strained my pecs on the last single (a recurring theme for me when doing heavy DL’s)

Bench:
BP - 77.5 kg, 85 kg, 92.5 kg. Maybe I could’ve added more weight but I decided to play it safe

Squat: Was ill with a gastrointestinal ailment for almost a week prior, and did this session the day after there was no more diarrhea.
Squat - up to 5 x 90 kg x 3. I was so deconditioned to squat, such that I’m still sore today

Military Press: Pushed through despite being unable to even walk properly due to severe hamstring soreness from squatting
Pullups - 3 x 6, 1 x 5, 2 x 4, 4 x 3.
Standing DB Press - 7 x 16 kg x 5
Pushups - 3 x 10