Gains. Why have you forsaken me!

Rubbish routine the past week, combined with busy-ness and feeling a bit ill.

Finally back in the gym and trying to get a routine going... This means early starts and relatively short gym sessions so far. Today was only deadlifting (120*5).

Plan at the moment is to alternate lifting with cycling and see how that goes. Making FTP gainz has proven very difficult, so am rolling back a bit to hit consistency first and then gains. But I do love strength training...
 
Back squatting 100kg for triples... No drama.

Strict press with 40*12 was nice to Grease my shoulders, too. Weight is rubbish, but whatever.

Might find some time to get on the bike, one day...
 
Went out on my bike in the real outdoors, yesterday, and felt knackered. :)

So, today, with tired legs I went squatting, and did the heaviest triple I have done in ages (3 years?) @ 120kg*3.

It felt heavy, but - most important to me - came up without either too much trouble or form destruction.
 
Heavy singles as I am fasting at the moment...

MONDAY (SQUATS): 110*1, but hurt something on the inside of my knee.

WEDNESDAY (DEADLIFT): 150*1... Heaviest for a good few years again!
 
Oooh... Long overdue an update.

DEADLIFT: 145*5
SQUAT: 105*10
BROCEPS: Every day (almost)

Decided that - after squatting 105*10 I wasn't going to chance much more weight whilst I am concentrating on cycling, so just volume, amirite?

90*12 hurts quite a lot more than 105*10, weirdly. Probably because the former was for 2 sets, and the later was one set after a brief warmup.

Nice that muscular endurance workouts are close to hypertrophy in terms of rep ranges. :cool:
 
I really suck at updating this...!

Was off for a while due to COVID, then finally got back into a light hypertrophy regime, then changed jobs, had a bit of a mental meltdown and am finally back at it...

HANG POWER SNATCH (5@40, 5@50, 5@50)
BACK SQUAT (6@60, 6@75, 12@80)
RDL (8@80, 8@80)
STRICT PRESS (8@45, 8@45, 8@45)
CHINS (6@8, 6@8, 6@8)
PUSHUPS (12@BW, 12@5, 10@10)
NARROW STANCE FRONTIES (12@20, 12@20)
 
32 miles on the bike yesterday... Was a bit sore!

Today...

Deadlift: 100*5, 122.5*5, 132.5*5, 132.5*5
Bench: 60*10, 62.5*10, 62.5*10
Barbell row: Same as bench
DBSS: 8kg*10, 8*10
Klokov press: 40*8, 40*8

A bit shorter than I'd prefer, but it was late!
 
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