Full Body Workout 3

BENCH

Barx10

40kgx10

50kgx5

60kgx5

65kgx10

65kgx10

65kgx10

65kgx10

NOTES: I was going to bench 75kgx5 on one of these sets but I decided that it was not the time to push that button. By the last set I was really feeling a good contraction without having to flare my elbows to finish the lift, and my back was tight while my hip drive was coming off without a hitch; so I'm content.

DEADLIFT

60kgx5

80kgx5

100kgx5

120kgx5

NOTES: 120kg was no belt, after not deadlifting since Archie was born 3 months ago. The last rep was loose but out of carelessness rather than weakness, which is actually more condemnable so I don't know why I'm making that discernment. 

WORKOUT NOTES: Nice deadlift comeback, next time I think I will up the weight by 2.5kg and add in another warm-up set on 110kg just to add some more volume in. Overall the form was strong with the shoes.

Bench went well, I'm hoping I can keep oscillating the sets and reps to bring my proprioception back up to speed while building my base back up again. I think next time I'm going to try and bench 3x70kgx8 just to really make sure I keep coming back to a certain weight to 'conquer' it before moving up. 

Full Body Workout 2

BENCH

Barx10

40kgx5

50kgx5

60kgx5

72.5kgx6

72.5kgx6

72.5kgx6

72.5kgx6

NOTES: Tougher than I would like to admit, though the form was controlled and never under threat of breaking down. 80kg won't be too hard to reach soon.

OHP

Barx10

40kgx10

50kgx8

NOTES: Just a little taste to get my appetite for the lift back. Not a bad effort at all considering I haven't performed a single rep of this lift for over 3 months. I'll be looking to get back to 60kgx5 in a month.

WORKOUT NOTES: Hell yeah, I liked this workout despite the fact that I couldn't deadlift because of the leg DOMS from squatting. The pain will subside post-workout soon I'm hoping, but it sure is painful not being able to sit down or walk up stairs without looking like I have soldered knee joints. 

I was hoping to deadlift 120kgx5 when I hit up the lift next, which should be on Wednesday night. This doesn't seem like an unreasonable goal. 

Full Body Workout 1

SQUAT

Barx10

40kgx10

50kgx5

60kgx5

70kgx5

80kgx5

90kgx5

100kgx5

NOTES: Still slightly adjusting to the lifted shoes again, though everything definitely felt solid. I probably need to throw in more reps to streamline these motor patterns again, but I decided not to this time because I knew I would be incredibly sore already.

PENDLAY ROW

40kgx10

50kgx10

60kgx5

65kgx5

70kgx5

60kgx10

NOTES: The intensity was there, and my setup was tight. I'm glad I didn't try and smash out 80kg, it will all come back in good time as long as I let it. 

WORKOUT NOTES: This will be the setup for my workouts from here on out, with the addition of maybe a set of curls or something along those lines. I'm positive that I will be able to gain ground and get stronger quickly with just 4 exercises once a week, albeit with less rapidity as before. 

Bench Workout

BENCH

Barx10

40kgx10

50kgx8

60kgx5

70kgx5

70kgx5

70kgx8

WORKOUT NOTES: All is not lost. I've been terribly tired and one-track minded as of late, so to get this relatively easy workout out of the way was a good choice. Not much can be said except that 70kgx8 (over BW, I weigh a shocking 69kg right now) is a pretty decent result for someone who has only benched twice in the last 3 months.

The next step will be to find an easy routine that will allow me to workout twice a week while making some sort of attempt at periodic or linear progress. I think my 'routine' from now on should look like this:

DAY 1: Pendlay Row, Squat

Day 2: Bench, Deadlift

I really see no other options here, other than throwing in OHP and front squats as a 3rd day if it comes to that. So yeah, this is me actually making plans in the future to workout on a consistent basis, which is incredibly uplifting and liberating. I need weights to de-stress as well as feel physically worthy of having over 1.5K of equipment behind a door in my home. Not only that, but lifting consistently always pushes me to take better care of myself in general and get some much-needed discipline into multiple facets of my life, most of all my nutrition. 

Even though in reality all I did was lie down on a bench for 15 minutes on a Wednesday night trying to get up a sweat and not embarrass myself, I can say that it was a start, which as we can all attest to is the most important thing.