Beat up

No turbo charged workout today. Woke up and felt I like I had been hit by a truck. My chest, triceps, back, traps and shoulders were all aching today. I think I overcooked it by doing 2 training sessions yesterday, especially considering I have been off sick for a week.

Seeing that I have already over cooked it, thought I might as well finish it all off by doing some legs today (making it 3 workouts in 1.5 days). Not sure how I will be feeling tomorrow but will rest up for at least 3 days till next workout.

Ok, the last time I did 3 easy reps @ 150kg on squats with a rep or 2 left in the tank –  even when my legs were still sore from the previous legs session. So as a bench mark on how much strength I have lost, I went for 150kg. I managed 3 reps but they were double HARD!!! Only just managed rep 3, so have lost quite a bit of power.

Going forward the programme will be traditional progressive resistance model. As I haven’t trained squats for years due to my hip, I think I can use progressive resistance for a while before the results start tailing off. When it does tail off, I will switch to a 5/3/1 programme. The next few weeks plan is set out below:

Week 1 – 140kg max reps
Week 2 – 142.5kg max reps
Week 3 – 145kg max reps
Week 4 – 147.5kg max reps

* basically I will increase the weight by 2.5kg every week until I can’t get 4 reps (hoping I can get to at least 155kg) and then deload and go to a 5/3/1 system the following week. It will also give me a good starting figure to work from in regards to 5/3/1

Back Squats – breaking parallel
20kg x 10, 5
60kg x 5, 5
80kg x 5
100kg x 5
125kg x 2
150kg x 3

Stiff legged deadlifts - with 10kg plates, to increase range of motion
60kg x 5
80kg x 5
100kg x 4
120kg x 3
140kg x 6

Cable pull-through
50kg x 10
95kg x 15, 15, 15

20 mins Foam rolling and stretching