Cycling & Commercial Gym Strength

[Gibby]

20 01 18
Press 40kg 3x5
Squat 65kg 3x5
Bodyweight Rows

[Gibby]

23 01 18
Press 45kg 2x3, 1x5
DL 80kg 1x5
Assisted Chins

At Home:
Push Ups

Couldn't get any 1.25kg plates so had to jump 5kg on the Press. Decided I'd do 3x3 and do 3x5 next time, but then on the last set I thought I'd just try and go for 5 which I got quite comfortably! Above my left hip on my back still feels a bit funky after I lift overhead for some reason, not sure what it is. Need to focus on keeping everything tight throughout I think.

[Gibby]

Been reading up on balancing cycling and lifting on the forums today. Steve Hill and mkgillman both providing excellent insights.

I'll link them here in case anyone's interested and for myself to look back on once my cycling starts ramping up. New job starts Feb 5th which will be my 11 mile commute each way, but there will be a week away of training at first and I plan to slowly introduce cycling rather than 5 days a week all at once.

Programming with cycling - perhaps a question for Steve Hill?
Basic Barbell Training for Endurance Athletes
SS programming for cat2/pro cyclist
Programming during cycling season?

mkgillman's Log
Gillman's Folly of Enthusiasm

[Gibby]

25 01 18
Bench 55kg 3x5
Squat 67.5kg 3x5

Had to rush this session into a 30 minute slot… a few quick warm up sets with no rest followed by my 5s with about a 2 minute rest between each set. Baring that in mind everything moved nicely. It's now the day after and I don't have much DOMs at all which is nice for a change.

Bench: I prefer benching with a close grip like I use for the Press (about half an inch out from the smooth). Going to keep going with that for now. Need to take notice where the bar touches my chest more I think, I think I come down more or less randomly at the moment… need to video it.
Squats: These were fine despite the short rest periods, got a slight knee pain in one rep where I didn’t force my knees out and it slightly buckled. For the last set it was helpful to just think: “Elbows back, chest up, knees out, hip drive” in my head as I squatted. Helpful cues.

[Gibby]

30 01 18
Squat 70kg 3x5
Press 45kg 3x5
DL 85kg 1x5

Got some form videos to post up here from today when I get to some WiFi to upload em.

[Gibby]

02 02 18
3 Mile Cycle
Squat 72.5kg, 3x5
Bench 57.5kg, 3x5
Chins BW, 10x1
3 Mile Cycle

Happy with this workout, everything felt great.

[Gibby]

15 02 18
Squat 60kg 3x5
Bench 55kg 3x5
Chins 1,2,1

Deloaded everything a little, been away with work and no gym. Ate a lot, read Starting Strength, Barbell Prescription and listened to a fair few Barbell Logic podcasts which has convinced me to just do SS or as close as I can manage until that peeters out.

Now have a decent belt, shoes and microplates too.

[Gibby]

18 02 18
Squat 65kg 3x5
Press 40kg 3x5
DL 80kg 1x5

[Gibby]

Not been consistent yet again...

Sun 25 02 18
Squat 65kg 1x5
Press 40kg 1x5
DL 70kg 1x5
Bench 55kg 1x5
Assisted Chins 1x5

Not sure why but I wanted to do a bit of everything, feel like I'm starting an LP from here out starting with these weights.

Realising inconsistency is costing me so much progress where I just wind up back at the start again not feeling comfortable with the movements. A barbell logic podcast really hit home: "Programming is secondary" where it mentions the two main driving factors of progress are consistency and form.