I decided to get back into training about 2 months ago after roughly 3,5(ish) years without any form of exercise greater than the occasional set of stairs. I feel old as **** now. Everything hurt like crazy in the first month and during dips it felt like my colarbones were about to fracture. Luckily it got better after a few weeks and apparently muscle memory is a thing.
So far my training was a mix of "today I feel like doing this.. or maybe that" and self-pity. Much self-pity. At this point I want to get back into a program and posting a journal to keep me on track. So here's where I stand right now after roughly 2 months back into it ( At 86kg bw ) :
Bench: 6x120kg
Deads: 12x140kg
Press: 12x50kg ( I finally got myself a home gym.. but due to the low cellar ceiling I have to do it seated and its still pretty awkward as I'm used to do it standing )
Dips: 10x50kg
I've decided to use the 531 boring but big plan again and had the first session today. It has to be noted though that I'm running it only 3 days and dropped the designated squat day until my hips and back are up to it again. For the first month I'll see how the 5x10 squat sets go and then decide how to hit the legs harder.
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Now let's get to the interesting part, my first 531 log:
Deadlift:
5x 107,5kg
5x 125kg
10x 142,5kg (Had some more in the tank, but my head just wasn't into it)
Squat:
5x10 x 50kg ( First squats in years, felt good but that's always the case before it starts to hurt )
Abs:
2x 1min Crunches
2x 1min Plank
2x 1min weird turning sideways while holding weight and angled at 45 degrees exercise I forgot the name of.
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So let's see how this goes, hopefully I'll get the numbers back up fast and keep at it... and if you've actually read all this, thanks!
Day 2 was a bit delayed because I've helped a friend move and hadn't much energy to spare after that and work.
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Seated Barbell Press:
5x 40kg
5x 45kg
12x 52,5kg
Benchpress:
5x10 60kg
Dumbbell rows:
5x10 30kg
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I've supersetted the bench and rows with 1 minute breaks, worked out good but maybe I should go up to 2 minutes and use more weight instead? Got to increase the weights next time in any case.
After the 5x10 Squat test on day 1 went way better than expected I've decided to run 5/3/1 on 4 days like it was meant to be. I'll start with low weight for the 5/3/1 squat sets though to get used to it again.
Day 3:
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Squats:
5x 50kg
5x 57,5kg
20x 65kg
Deadlift:
5x10 70kg
Abs:
Weighted ab twists, crunches and planks (Don't count reps here during ab work)
During the warm-up yesterday my left elbow started to hurt bad so I just did some cardio. The pain is still there (when it's completely extended or completely bend) so I'll probably drop the upper-body days next week. I hope a week of rest heals it up and I'll just do the lower body sessions.
Benchpress:
5x 90 kg
3x 102,5 kg
8x 115 kg
1x 120 kg
1x 127,5 kg
1x 132,5 kg
1x 140 kg
Seated Barbell Press:
5x10 45 kg
Dumbbell rows:
5x10 35kg
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Elbows felt good again, the week off seems to have been a good idea. But since I'm not getting any younger I've got myself a pair of elbow sleeves. I picked a pair of Rehband 7720's, they fit well and keep the joints nice and warm.
Workout felt good. I was a bit tired today but found a new metal album on spotify (Bärsärkagang - swedish I guess?) that managed to wake me up properly.
Seated Barbell Press:
5x 40 kg
3x 50 kg
8x 57,5 kg
Benchpress:
5x10 75kg
Dumbbell rows:
5x10 40kg
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Tried something different today and used a wide grip for the barbell press. I was a bit weaker because of that, but I could feel the shoulders better with the wide grip. Besides that, increased BP and Row weight, supersetted them as usual. All is well.
Increased the weight for this cycle by 5kg for lower-body and by 2,5kg for upper-body lifts. Also I recalculated proper squat day weights based on the 20x80kg last week, so I'll use slightly higher weights now.
Edit:
Skipped the deload week since I had one week off due to the elbow.
Seated Barbell Press:
5x 42,5 kg
5x 47,5 kg
13x 55 kg
Benchpress:
5x10 80kg
Dumbbell rows:
5x10 40kg
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Everything went nice and smooth. My only problem right now is that I'd like to increase my rowing weight but my dumbbels can't hold more plates.. so I'll try to find a long-handle-dumbbell(?) online now.
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