Decided I would start SL 5x5

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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