Full Body Workout 4

BENCH

Barx10

40kgx10

60kgx5

70kgx5

75kgx8

70kgx10

NOTES: This went much better than expected. I rolled my scapula, shoulder capsule/rear delt and lats on the cricket ball before benching and it made the world of difference. Going to be back up to 90kgx5 soon enough.

DEADLIFT

60kgx5

80kgx5

100kgx5

125kgx5

NOTES: Felt like I had 8 in me, off the floor was fast and lockout wasn't problematic.

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.

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.