19-27/11/20

Had a bit of free time but not much rest: that’s how you fill the free time right? So I decided to add an extra session just to focus on doing some needed shoulder external rotation work.

DL
Deadlift - Up to 5 x 127.5 kg x 5

BP
Bench press - Up to 3 x 67.5 kg x 5
TRX inverted row - 5 x 8
Weighted pushups (10 kg) - 5 x 8

SQ
Squat - Up to 3 x 90 kg x 3, 1 x 5

Extra day
Side plank with external rotation with 8 kg DB: 3 x 5
Face pulls - Can’t remember the weights on the cable station but was definitely 5 x 10

MP
Military press - Up to 4 x 42.5 kg x 3
Pullups - 7 x 4

4-17/11/20

Back to long gaps between sessions… Whatever free time I have is spent just simply doing anything. And to cram in sessions I had to keep the squat and MP sessions minimal.

DL
Deadlift - Up to 5 x 127.5 kg x 5

BP
TRX inverted row - 5 x 8
Weighted pushups (10 kg) - 5 x 8

SQ
Squat - Up to 5 x 90 kg x 3

MP: I was still sore from the “Bench Press” day.
Military Press - Up to 4 x 42.5 kg x 3
Pullups - 7 x 4

Shameful.

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...