Decided I would start SL 5x5

Bye bye work gym! Hello garden workouts.

Monday:

Kettlebell squats:
5x20 reps @14KG Kettle.

Single arm shoulder press:
3x10 reps @14KG KEttle (per arm)

Kettlebell Lunges:
5x5 reps @14KG Kettle

Kettlebell circuit for ten mins (swings, core rotations etc. - Quite boring).



20 mins of skipping with speedrope which is hard in my back garden so might have to do this in the street at night.
 
Ok im back in the gym!


Madcow 5x5 starts again Monday now i know my rough safe 1RM since not training since lockdown on any compound lifts:

Squat 115 KG x5
Bench 80 KG x5 (actually managed 5 sets of this at 5 reps)
Row 80 KG
Press 50 KG
Deadlift 120 KG

So I will use Friday this week to do some more movement and work across all lifts (lighter weight) for form, then I will be back on it again Monday.

Wish me luck!
 
Post Lockdown madcow start:

Monday:

Squat:

5 x 57.5 KG
5 x 70 KG
5 X 85 KG
5 X 97.5 KG
5 x 112.5 KG

Bench:

5 x 40 KG
5 x 50 KG
5 x 60 KG
5 x 70 KG
5 x 80 KG

Row:

5 x 40 KG
5 x 50 KG
5 x 60 KG
5 x 70 KG
5 x 80 KG

All done, felt quite OK on these lifts ill finish the week at these weights and see if i want to up them next week.
 
Friday - Heavy day:

Squat:

5 x 57.5 KG
5 x 70 KG
5 x 85 KG
5 x 97.5 KG
3 x 115 KG
8 x 85 KG

Bench:
5 x 40 KG
5 x 50 KG
5 x 60 KG
5 x 70 KG
3 x 82.5 KG
8 x 60 KG

Row:
5 x 40 KG
5 x50 KG
5 x 60 KG
5 x 70 KG
3 x 82.5 KG
8 x 60 KG

All done! Feeling good to be back at this now

Wore a HR monitor for the first time today too gauge a rough calorie burn, and estimated around 880~ Not sure if this is right or not?
 
Monday:

Squat:

5 x 57.5 KG
5 x 72.5 KG
5 x 87.5 KG
5 x 100 KG
5 x 115 KG

Bench:

5 x 42.5 KG
5 x 52.5 KG
5 x 62.5 KG
5 x 72.5 KG
5 x 82.5 KG

BBROW:
5 x 42.5 KG
5 x 52.5 KG
5 x 62.5 KG
5 x 72.5 KG
5 x 82.5 KG

Hamstring curl machine 3 x 5
Quad extension machine 3 x 5
Bicep curls 3x5 with 30KG fixed barbell
 
Wednesday Light day:

Squat:

5 x 57.5 KG
5 x 72.5 KG
5 x 87.5 KG
5 x 87.5 KG

OHPress

5 x 30 KG
5 x 35 KG
5 x 42.5 KG
5 x 47.5 KG

Deadlift:

5 x 82.5 KG
5 x 100 KG
5 x 115 KG
5 x 132.50 KG

Hamstring curl machine 3 x 5 @50KG
Quad extension machine 3 x 5 @ 60KG
Bicep curls 3x5 with 30KG fixed barbell
Legpress Machine:
5x 50KG
5x 100KG
5x 150 KG
3x 170 KG
 
Thrusday:

18 Mile road bike ride

Friday (Heavy Day)

Squat:

5x 57.5 KG
5x 72.5 KG
5x 87.5 KG
5x 100 KG
3x 117.5 KG
8x 87.5 KG

Bench:

5x 42.5 KG
5x 52.5 KG
5x 62.5 KG
5x 72.5 KG
3x 85 KG
8x 62.5 KG

BBROW:

5x 42.5 KG
5x 52.5 KG
5x 62.5 KG
5x 72.5 KG
3x 85 KG
8x 62.5 KG

---------------------------------------------------------------

Monday:

Squat:

5 x 60 KG
5 x 72.5 KG
5 X 87.5 KG
5 X 102.5 KG
5 x 117.5 KG

Bench:

5 x 42.5 KG
5 x 52.5 KG
5 x 65 KG
5 x 75 KG
5 x 85 KG

Row:

5 x 42.5 KG
5 x 52.5 KG
5 x 65 KG
5 x 75 KG
5 x 85 KG

Quad extension machine: 3x5 @ 64 KG
Chest fly machine: 3x8 @ 60 KG

10 min skipping warm down
Jog home from the gym.
 
Wednesday - Light day:

Squats:

5x 60 KG
5x 72.5 KG
5x 87.5 KG
5x 87.5 KG

OHP:

5x 32.5 KG
5x 37.5 KG
5x 45 KG
5x 50 KG

Dealifts:

5x 85 KG
5x 102.5 KG
5x 120 KG
5x 137.5 KG

Quad extension machine: 3x5 @ 64 KG
Bodyweight Dips 2x 5 (terrible, but i need to work on these)
Chest press machine 3x8 @50KG
 
Wow forgot to update so here is the last few sessions below:

Squat:

5x 60 KG
5x 72.5 KG
5x 87.5 KG
5x 102.5 KG
3x 120 KG
8x 87.5 KG

Bench:

5x 42.5 KG
5x 52.5 KG
5x 65 KG
5x 75 KG
3x 85 KG
8x 65 KG

BBROW:

5x 42.5 KG
5x 52.5 KG
5x 65 KG
5x 75 KG
3x 85 KG
8x 65 KG

---------------------------------------------------------------

Monday:

Squat:

5 x 60 KG
5 x 75 KG
5 X 90 KG
5 X 105 KG
5 x 120 KG

Bench:

5 x 42.5 KG
5 x 52.5 KG
5 x 65 KG
5 x 75 KG
5 x 85 KG

Row:

5 x 42.5 KG
5 x 52.5 KG
5 x 65 KG
5 x 75 KG
5 x 85 KG

Wednesday - Light day:

Squats:

5x 60 KG
5x 75 KG
5x 90 KG
5x 90 KG

OHP:

5x 32.5 KG
5x 37.5 KG
5x 45 KG
5x 50 KG

Dealifts:

5x 87.5 KG
5x 105 KG
5x 122.5 KG
5x 140 KG


There were other bits after these session, but ill be honest i cant remember them.

Also managed to get a nice 17 mile bike ride in on Thursday this week with my brother to try get the cardio back up a bit.
 
So i never completed friday as i went on a 33 mile ride with a friend on Saturday morning so wanted to be fresh, So restarted the week:

Monday:

Squat:

5 x 60 KG
5 x 75 KG
5 X 90 KG
5 X 105 KG
5 x 120 KG

Bench:

5 x 42.5 KG
5 x 52.5 KG
5 x 65 KG
5 x 75 KG
5 x 85 KG

Row:

5 x 42.5 KG
5 x 52.5 KG
5 x 65 KG
5 x 75 KG
5 x 85 KG

Wednesday - Light day:

Squats:

5x 60 KG
5x 75 KG
5x 90 KG
5x 90 KG

OHP:

5x 32.5 KG
5x 37.5 KG
5x 45 KG
5x 50 KG

Dealifts:

5x 87.5 KG
5x 105 KG
5x 122.5 KG
5x 140 KG

Then i thought i would try switch grip 1 rep and it went GREAT.

1x 150 KG - PB
1x 155 KG - PB
1x 160 KG - PB
1x 165 KG - PB
1x 170 KG - PB
1x 175 KG - PB
1x 180 KG - PB
 
Friday (Heavy Day)

Squat:

5x 60 KG
5x 75 KG
5x 90 KG
5x 105 KG
3x 125 KG
8x 90 KG

Bench:

5x 50 KG
5x 52.5 KG
5x 65 KG
5x 75 KG
3x 87.5 KG
8x 65 KG

BBROW:

5x 42.5 KG
5x 52.5 KG
5x 62.5 KG
5x 75 KG
3x 87.5 KG
8x 65 KG

Skipping for 15 mins warm down.
 
OK soon im going to start logging again for a record and get back into a plan.

Ive been off gym a while due to over summer i mainly do a lot of road cycling, and school holidays and lockdowns hit on my consistency a lot.

So my next post should be a start of a new logging journey, i have a small target of hitting 200 deadlift by Christmas, so lets see how that goes.
 
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