- First started training in 2004, weighing 44kg.
- Formally studied fitness in 2008-2009, finally cracked 60kg bodyweight.
- Started work as PT in 2010.
- Competed in powerlifting for the first time in 2013 in IPF, won gold in my weight class.
- Competed in GPC a couple years later with PBs of SQ 172.5kg, BP 102.5kg, DL 200kg in 67.5kg weight class.
- Damaged meniscus in January 2018, spent months rehabbing my left knee.
- Can now confirm I have a blockage in my right hip limiting hip abduction and internal rotation, tight right QL and various other niggling issues.
- Had 6 months off training; returned to gym in April. Have since been focused primarily on fat loss and movement advancement.
Training cycles since April
Cycle 1:
- Fullbody, obscenely light weights focused on stamina and movement advancement, nothing more than empty barbell work.
Cycle 2:
- More or less as above, but with reintroduction of barbell squats and bench press between 5 and 10 reps; still obscenely light.
Cycle 3:
- Upper/lower split, 3x15 on most exercises, reintroduced deadlifts; you betcha it's all obscenely light.
I'm now entering Cycle 4, which is essentially the same as Cycle 3, but 3x12 instead of 3x15. I plan on staying in this range for about 6 weeks before moving onto 3x10, but plans may change as circumstances change. I typically train 4 days per week. Some weeks I get to train more often than that, which I take advantage of, because other weeks (like the one just passed) see me only able to train once or twice a week thanks to caring for my wife who has PTSD.
I'm taking progressive overload fairly slowly, only aiming to add 2.5kg to the main movements every 1-2 weeks. Having started from scratch with the weights in Cycle 3, (eg squatting the empty bar in my first week) I'm entering this cycle with a meager 50kg squat, 60kg DL, 45kg BP and 40kg MGBP. Had I focused on strength, obviously I could have been lifting much more at this point, but I have no ambitions to compete in the foreseeable future, so I'm just plodding along. Despite the light weights, the workouts are hard. Three people have volunteered that I look more muscular than I did 6 months ago; God only knows how much of this is because of actual hypertrophy and how much of it is just fat loss showing the muscle that was already there. My lower quads are definitely more thicc, though, thanks to all the VMO work.
All the machines were taken at this point, so, not expecting to finish resistance training on the day, I changed shoes and went on the treadmill, doing (all up) 15min of walking with a 7min run in the middle. When I got off, the machines were all free, so...
4. Machine Calf Raise 3x12x40kg
5. Seated Leg Curl 3x12x22.5kg
6. Leg Extension 3x12x32.5kg
I was intending on doing 9kg today, as the last time I did this tri-set was 3x15x8kg, but I was visiting another gym, and they only went up in 2kg increments. Plus I was underfed going in and starting to feel mildly nauseous, so keeping the same weight and using the planned lower rep range worked just fine.
Likewise, I didn't have access to my normal lat pull down machine, so I just did the rows and finished up.
I trained earlier than usual and found myself right in the midst of peak hour, so I had to make a couple changes to the plan. But they were changes that I like, so I might just keep them.
1A. Bulgarian Split Squat 3x12x10kg
1B. 1-Leg Hip Thrust 3x12x10kg
The hip thrusts were change #1. Not a huge difference compared to the planned glute bridges, but now (a day later) my glutes are feeling it.
Due to busyness in the gym, I had to wait until after my final set of squats to do my second set of calf raises. I definitely can go heavier on all three exercises, so that'll be good for progress over the coming weeks.
I had actually been doing sumos with the same weight as conventional in the last cycle, so this one was a regression. But my energy was lacking after conventional deadlifts, so I took the weight down a little and felt great because of it. I've always been stronger conventional vs sumo, anyway, so no biggies.
The calf raises were a new variation. I had seated calf raises in the machine planned for the day, but again, gym busyness happened. I decided these would be a good alternative to try out to work on holding good posture in the bottom of the squat, and it turns out they were very intense on my calves, so I think we have a winner!
Didn't get to train all week apart from Monday, and this morning I only had half an hour to play with. On the bright side, that's progress on my pull ups, as I haven't done more than 8 reps in a set all year long.
Today's session was fairly straightforward without too many issues popping up. Deadlifts felt heavier than expected (so much for my old powerlifting days, but whatever), and my right hip didn't feel comfortable in the first sets of sumos (hence only doing 5 reps), but then I brought my feet in about 6 inches on the following sets for a semi-sumo stance and it all felt good.
1A. Rotator Cuff 3x12xBlack
1B. Band Pull Apart 3x12xBlack
2A. Bent Over Row 3x12x42.5kg
2B. Frontal Raise 3x12x5kg
2C. Lateral Raise 3x12x5kg
3A. MGBP 12x20kg, 3x12x42.5kg
3B. Pull Ups 4x5
Gym was super busy when I got in, so I had to wait a while to have the space available for benching. Warm up set and first work set were pretty mediocre, but the last two work sets felt really dialed in with technique.
Same sets and reps as last time I did these, but performance was much better.
This last week has been ultra hectic. We went to see a new psychologist on Monday, which meant a restless night the night before, and which brought out all sorts of triggers for 3 days afterwards. Hence I didn't have the opportunity to get out of the house and train all week.
Turns out I haven't logged anything all week. Oops. CBB getting my handwritten log and filling everything in here now, but yesterday (Mon 11/11/19) I did a heap of thoracic, chest and lat stretching so that I could get some OHP into my workout for the first time in about 18 months, and after lifting a measly 12.5kg on it, my delts are sore today. No surprises there, really.
Mental health is getting worse for both of us and I'm consulting with my doctor to get a mental health plan, but we burnt off about 1% of our nervous energy yesterday with 20min on the treadmill, including a 10min run for me. It's something. They say couples who play together stay together...some even say that couples who train together stay together. Does the adage extent to couples who go insane together stay together?
Mental health and physical health have both been problems over the last 2 weeks, so I haven't been able to train at all for quite some time until today. It feels good to get a workout in, though, and certainly helped clear my head a bit.
1A. Hip Abductions 3x15xRed
1B. Glute Bridge 3x12x25kg
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