Making Adjustments

[+'Justments]

My plan will be simple: training twice a week, one day of squat/bench and one day of dead/press. All lifts in kg.

Thursday 2nd March

Squat
50 x 5,5,10

Bench
40 x 5,5,25

Monday 6th March

Deadlift
70 x 10

Press
35 x 5,5,20

Trying to get back to it after some time off, think I was a little overly cautious with these starting weights.

[+'Justments]

Saturday 11th March
Squat 60kg x 5,5,5
Bench 60kg x 5,5,5
Pullups, Chins

Tuesday 14th March
Press 40kg x 5,5,5
DL 72.5kg x 5
Pullups, Chins

My Program
Since I’ve found I have very little time to lift and the days/amount of time I have can change week to week, session to session. I’ve decided on focusing completely flexible program, with quick sessions. I just go as often as I can, this will probably be 2-3 times a week.

Workout A
Squat 3x5
Bench 3x5

Workout B
Press 3x5
DL 1x5

Increase by 2.5kg if I hit my 5s. Micro-load on the Bench/Press after resetting a couple of times. Eventually move to Karl Schudt’s 5/1 once linear progression stops.

Accessories
DB Row & LTE or
Chins & Dips

No real progression for these right now, just always go for PRs and push myself close to failure for 2 or 3 sets.

[+'Justments]

Sunday 19th March

Squat 65kg x 5,5,5
Bench 62.5kg x 5,5,5
Chins & Assisted Pullups

Just sticking with Chins and Pullups at the end of each workout since I’m terrible at them and it’s something I’d like to improve on.

[+'Justments]

Tuesday 21st March

Press 42.5kg x 5,5,6
DL 75kg x 6
Assisted Chins (-27kg) x 15,10,10

Was still a bit sore from Sunday, hopefully recover for tomorrow when I've made time to get in again fot Squats and Bench!

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[+'Justments]

Thursday 23rd March

Bench 65kg x 5,5,5
Squat 67.5kg x 5,5,5

Notes:
Couldn’t get onto a squat rack right away so made do with benching first. Realising the true value of a good warm up, wasn’t much choice of plates today (being used on other benches/racks) so couldn’t warm up well: 1st set was really difficult then the 2nd and 3rd flew up once I was used to the heavier weight.

Listening to:
Electric Light Orchestra. Who needs heavy metal?

[+'Justments]

Monday 27th March

Press 45kg x 5,5,5 (had to clean this up too, no racks available)
DL 80kg x 8
Chins (-24kg) x 12,10,10

Sometimes decide to do more than prescribed reps, think it's fine... for now. Until things start getting a lot heavier.

Edit: Did some stretching before the gym and after last night and have no DOMs at all today. Not sure if it's due to that or just getting used to the training, usually fairly sore in my legs though.

[+'Justments]

Thursday 30th March

Squat 70kg x 5,5,5
Bench 67.5kg x 3,4... 60kg x7
Chins (-19kg) x 12, then a couple of dropsets as I was in a rush

Squats went alright, had some pain on top of my left quad warming up but just powered through... JUST.
Bench was horrendous. Different gym to normal so I'm blaming that, also didn't get into a groove when warming up, messing around with grip width and pauses and stuff.
Chins were just a rushed accessory as I had spent a long time on the first 2 exercises and had to get back home.

[+'Justments]

Tuesday 4th April

Press 47.5kg x 5,5,5
DL 85kg x 5
Lat Pulldowns - a few sets to failure

Nowhere to do chins after the main 2 lifts and had to get back!

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[+'Justments]

Friday 7th April

Squats 72.5kg x 5,5,5
Bench 60kg x 5,5,8
Chins (-14kg) x 12, then a few more sets not counting reps or rest

Am enjoying the minimalist training, making me actually look forward to the gym again. Just wondering how far this will actually get me!

[+'Justments]

Tuesday 11th April

Press 50kg x 5,5,5
DL 90kg x 5
Chins BW x 4,3,3

Presses were awkward and a bit shaky but all went up. Deadlift was fine. Bodyweight chins were humbling after doing assisted for a while!

Happy with my progress for 2 days a week!

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