Monday, June 13, 2022

Bench and Squat

1 RM for the Squat is 275.

1 RM for the Bench is 155.

Squat: 45x5, 135x5, 185x5, 225x6, 185x5x6

Bench: 45x5, 135x6x6

Initial went in thinking I'd crank out 225x6x6. Six reps was about the upper limit I could do. So I dropped back to 185x5x6 which gave me an RPE of about 7. Bench was correct - 6x6 was an RPE of 7.




Tuesday, May 31, 2022

Strength testing for program

I'm going to run a 5x5 Stronglifts program to get back into it.

Squat: 135x5, 185x3x5, 205x3, 225x2, 245
Bench: 135x3x5, 155x3x5 (wide, med, close grip)


Wednesday, April 6, 2022

Been six months since my last post

I'm back at work and have a lot of damage to repair. Until I build up a little strength and endurance I won't be posting up my baby workouts lol. Lots of stretching too haha.

Wednesday, October 27, 2021

Another week

Back in the gym today. A little stiff last week post-workout, but otherwise nothing to report negative.

Upping the weight a bit today.

Squats: 135x50, 175x5, 185x5, 195x5, 205x5
Bench: 135x5, 145x5, 155x5, 165x5, 175x5, 185x51
DB Curls: 25x5x10
DB rows: 25x5x10

Just threw in the DB work for my pull movement. Wasn't too bad - the right bicep tendon wasn't thrilled with curls, so I'll keep them low key. The chief goal is to get the big movement numbers back up. Squat is at 50% of where I'd like, but it will take some time to get back up to that 405 again. Bench is going pretty good. Being able to hit 255-275 would be best case. I doubt 315 is in me since I never hit it prior to turning 50 lol.

Wednesday, October 20, 2021

Week 3

Continuing on with my recovery plan. I sprained my wrist back in early September and again last weekend, so it's a bit stiff. Hips and glutes are getting looser, which is good.

Squats: 135x5, 155x5, 175x5, 185x5, 195x5, 185x4
Bench: 135x5, 145x5, 155x5, 160x5, 165x5, 175x5, 155x6

Pretty decent. 

Wednesday, October 13, 2021

Second day

I was pretty sore after my first workout. Groin and glutes were hit well.

Squats: 45x5, 135x5, 155x5, 175x5x5 rpe 8

Bench: 45x5, 135x5, 145x5x5 rpe 7

High cable chest flye: 50x5x5

Not too bad. Stretches came easy and added some weight to the bar.

Friday, October 8, 2021

Been a while.

Back in the gym today. I'm quite rusty and my flexibility is reduced. I'll take it easy and just get my stretch and movements back first.

Hip band walk
Kettlebell swings 24 kg x 2x10
Squats: 135x5x5
Bench: 95x10, 115x10, 135x2x10, 135x5,3,2,1 (max effort)
Face pulls

I wasn't surprised to see my hips and glutes were pretty tight. While I haven't been doing any exercise officially while off I have been doing a lot of manual labour, so my upper body was OK. I've had two birthdays since I was last in the gym, so it's probably best my 56 year old self takes it slow.