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.

Miscellaneous Workout

SQUAT

Barx10

40kgx5

60kgx5

80kgx5

90kgx5

100kgx10

BENCH

Barx10

40kgx5

60kgx5

70kgx5

80kgx5

70kgx10

WORKOUT NOTES: Good workout. Squats weren't as terrible as I'd thought they would be, only 10kg off my previous PR. I'm feeling good that I can build up my base quickly again.

Wednesday, June 19

SQUAT

Barx10

60kgx5

80kgx5

90kgx5

Work sets:

100kgx5

110kgx5

115kgx5

105kgx5

100kgx5

100kgx5

NOTES: I knew I would still be weak today, so I just smashed the ship on the rocks and burnt myself out. I was actually only aiming for 115kgx3, but when it went up I knew it was my responsibility to pound my legs to ensure an adaptation. I was actually planning at leaving it after 115kg, glad I pushed through and tested myself.

BENCH

Barx10

60kgx5

70kgx5

80kgx5

80kgx5

82.5kgx6 

NOTES: My bench form is so much better now than it was a month ago. Albeit I'm using lower weight but my setup is rock solid now. I feel like I 'own' 80kg now, so next workout it will be back up to 85kgx5.

PENDLAY ROWS

60kgx5

70kgx5

80kgx5

80kgx5

82.5kgx5

NOTES: Once again, pretty pleased with this. Haven't done any rows at all in 3 weeks so this is still strong comparatively. 

WORKOUT NOTES: This was the first really assured workout I've had since Archie was born. Obviously I'm around 5-10kg weaker on most of my lifts now, but I've lost almost 3kg and I only got 4 hours sleep the night before this workout so that's a mitigating factor too. The effort was there today, and the results came. Hopefully I can build back up from here on 'Madcows' again and just take it slow from here. 

Madcows 5x5 - Week 11, Day 3

SQUAT

Barx10

72.5kgx5

85kgx5

100kgx5

110kgx5

122.5kgx3 PR

100kgx9 PR

NOTES: Sweet. Form was strong and descent was nice and controlled. The 110kg set felt like I had 10, quite happy with the depth on my sets too.

BENCH

Barx10

60kgx5

67.5kgx5

75kgx5

85kgx5

95kgx2 PR FAILED

NOTES: This was bad. I don't know what's happened since 90kgx5, I think I've just forgotten how to drive effectively. Some active release and a reset to 87.5kgx5 will do the trick I hope.

PENDLAY ROW

60kgx5

70kgx5

77.5kgx5

85kgx5

92.5kgx3 PR

80kgx8 PR

NOTES: Awyeah, my rows are stronger than my bench (as they probably should be). I filmed the back-off set of 80kgx8 instead of the top set because I thought it would be more interesting than a pendlay row triple.

INCLINE FLYS

21kgx10 PR

21kgx8 PR

NOTES: These were surprisingly good. For some reason I have ridiculously strong flys, these were to 'parallel' and very slow. The last couple of reps on the second set were agonising. 

WORKOUT NOTES: Goddamn bench press, I'm just weak at that lift right now. I need to get more thoracic mobility and get my setup right, because right now it feels like I don't have an active and stable base to press from. 

Other than that, this was actually a really good workout. Squats were unsurprisingly easy, though the triple days always are, it's the next workout which is the real money-maker. My rows just keep getting stronger and my form is still good, so I don't see any reason to start micro-loading yet (which is probably what I'll need to do for my bench). Onwards and upwards!

Madcows 5x5 - Week 11, Day 2

SQUAT

Barx10

70kgx5

85kgx5

100kgx5

100kgx5

NOTES: Just as easy as last time

OVERHEAD PRESS

Barx10

45kgx5

52.5kgx5

60kgx5

67.5kgx3 PR

NOTES: This was great, strong base and good speed. I knew it would go when I felt how light 60kg was. 

DEADLIFT

60kgx5

80kgx5

100kgx5

125kgx5

147.5kgx5 PR

NOTES: This was a well-fought set, I knew it would be hard because I lost a bit of weight while sick. Enjoyed the look of all that weight on the bar, though realistically I should be able to get to 160kgx5 if I eat right and keep my head in the game.

DB ROW

46kgx6 PR

46kgx6 PR

46kgx6 PR

NOTES: Surprised at how light these felt, they were pretty strict so if I rip them more I am sure I could have them for a set of 10. I might just go back to 41kg and do some sets of 10 or 12 though. 

WORKOUT NOTES: This was a great workout, I was a bit knocked about from the last workout so to come back and hit everything I wanted to with a bit in the tank was pleasing. I know I keep saying this but I need to eat more, I have officially gained no weight on this routine as I'm back to 75kg. Even if I dreamer-bulk from here I would probably only gain 2kg by the end of Madcows; I'm going to aim to eat an extra meal a day somewhere. 

Madcows - Week 11, Day 1

SQUAT

Barx10

72.5kgx5

85kgx5

97.5kgx5

107.5kgx5

120kgx5 PR

NOTES: The 107.5kgx5 set was dogshit, just shocking. The weight was light but my knees and hips were completely off kilter. 120kgx5 felt better, but still felt like I had forgotten how to squat a bit.

BENCH

Barx10

50kgx5 

60kgx5

70kgx5

80kgx5

92.5kgx3 Fail

80kgx8 PR

NOTES: Didn't even attempt a 4th rep. Once again, I just felt like I had no solidity in my base setup, my back was moving a lot which is never good. Did the back off set with 80kg just to prove I wasn't a total failure. 95kgx3 will go.

PENDLAY ROW

50kgx5

60kgx5

70kgx5

80kgx5

90kgx5 PR

NOTES: These felt decent, though my lower back was feeling a bit pumped and slow to fire from the squats and strangely the bench. 

WORKOUT NOTES: This was not a good workout by any stretch of the imagination. After taking 6 days off due to sickness and lack of time, I felt like I had forgotten how to properly do the exercises; like I had lost a bit of an edge. No matter, I will simply have to eat through it and be ready for deadlifts and overhead press on Saturday. 

Also, I have some myofascial work to do, my hamstrings feel tight like they're about to twinge while my neck and delts are tight all the time now. This is probably where I should put more effort into active release and try to avoid injury.  

Madcows 5x5 - Week 10 - Day 3

SQUAT

Barx10

72.5kgx5

85kgx5

97.5kgx5

107.5kgx5

120kgx3 PR VIDEO

100kgx8

http://www.youtube.com/watch?v=PJRY9JPjqXQ&feature=share&list=UUrzjoQIft-VWZxioe597Xxg

NOTES: This was badass. The weight felt light on my back and it felt controlled even at the bottom position. I think I have improved my ability to contract my core.

BENCH

Barx10

50kgx5

60kgx5

70kgx5

80kgx5

92.5kgx3 PR VIDEO

75kgx8

http://www.youtube.com/watch?v=wG-sL7RUB5w&feature=share&list=UUrzjoQIft-VWZxioe597Xxg

NOTES: This was easier than the triple I did on 90kg last week. I really want a 100kgx3 bench by the end of this routine, and by getting 92.5kgx5 I will be damn close. 

PENDLAY ROW

50kgx5

60kgx5

70kgx5

80kgx5

90kgx3 PR

70kgx11 PR VIDEO

http://www.youtube.com/watch?v=EfSWQ5w5oBY&feature=share&list=UUrzjoQIft-VWZxioe597Xxg

NOTES: Strong. My form is still holding up well, which is a nice surprise as I thought I would have reset by now or upped the volume.

INCLINE DB BENCH

34kgx5 PR

34kgx6 PR

NOTES: Feels good to be throwing this weight around on incline.

WORKOUT NOTES: Simply awesome workout, everything was really light but also an active challenge. I'm happy with all of my lifts, the squat is obviously the lift I want to improve the most but I'm really contented with my upper body progression too on this routine. The 6 week build up seems to be paying dividends!