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.