Finally set up most of my home gym. Enough to start lifting.
So this is week “0” - I’ll lift a little to start getting back in shape.
VTS iso lateral bench:
31x10
36x3x10 - I really like this new toy.
Pull-ups:
BWx3x10
Continued in the evening:
Squat:
20x8
70x8
90x8
90x2 - I’m so out of shape that I felt my left hamstring starting to tighten so stopped here when I wanted to do 3 sets at 90kg
Haven't trained for almost 4 weeks. This renovation and move took a lot out of me. Didn't have the time to workout but honestly I was beating my body enough with physical labour that it might have been the wiser thing anyway. Went to my last physio session today and he gave me a workout plan to try to follow for the next few weeks.
W1D1:
Slump 2x12
KB Jefferson curls:
8x2x15
Good morning:
15x4x10
Isometric deadlift starting position:
1x5
4x3 - 5 second holds.
Later I'll add Rack pulls and Pallof press to this but wanted it to ramp slowly when I'm just coming back and probably being out of shape.
finally got a workout in
Physio
Single leg calf raise:
BWx3x10
Leg press single leg calf raise:
50x3x10
Bench:
60x5
80x5
100x3
110x1
120x1
Drop set:
125x4+105x6+90x6+80x4+60x6
Leg press:
100x10
130x10
160x10
190x10
V grip pull-ups:
BWx3x10
Standing leg curls:
17.5x3x10
Cable lateral raise:
20x2x10
Got a short training session in
Physio
Single leg calf raises 3x10
Leg press single leg calf raise:
50x3x10
Super squat:
80x8
120x8
160x8
200x8
240x8
Drop set:
280x8+240x2+200x6+120x6
Had to go after this set
Took a week and a half off because back was sore and I dealt with the house renovations and didn’t want to push when I don’t have to.
Physio
Bench:
60x2x8
100x3
110x4x5
V grip pull-ups:
BWx4x8
Seated DB OHP:
22x2x15
Leg press:
70x10
110x10
150x10
190x10 - not the best ROM but felt fine
Standing leg curls:
17.5x3x10
Jefferson curls:
20x2x10
Yeah I think officially it’s a small tweak in my back from last time I squatted. Time to slowly rebuild again, doesn’t feel like it should take too long to get back to where I was a couple of weeks ago.
W6D1:
Physio
Bench:
60x2x5
100x3
120x5x7 - RPE10. Happy with how this went.
Super set with bodyweight single leg calf raise 3x10
Leg press calf raise:
50x3x8
Neutral grip pull-ups:
BWx3-4x10
W5D3:
Bench:
70x5
100x3
120x1
130x1
140x2
145x1
150x1F - slippery floor. Felt like if I had cleaned it beforehand 150 would go up
Box squat to 37cm:
70x10
100x10
120x10
140x10
W5D2:
Physio
Assisted single leg calf raise:
12.5x3x12
Leg press single leg calf raise:
40x3x12
Super squat machine:
80x8
120x8
160x8
200x8
240x8
280x8
300x8 - huge PR.
160x13 - constant tensions 2/3 reps. Didn’t really like it tbh.
Singlen leg lying leg curls:
25x2x8 - when I started Physio I was barely able to get some reps with half this weight. Progress is progressing.
W5D1:
Assisted single leg calf raise:
13.5x3x12
Single leg leg press calf raise:
40x3x12
Physio
Bench:
60x6
80x5
100x3
115x5x8
Neutral grip chin-ups:
BWx3-4x10
Standing leg curls:
20x3x10
Single leg KB RDL:
20x3x8
W4D3:
Got a quick workout while car was in the shop.
40cm box squat:
60x10
100x10
120x10
140x10
Bench:
65x8
100x3
120x1
132.5x2
122.5x5
122.5x5+100x8 drop set
