Welcome. What is your height, weight, and age?
Have you tried knee wraps to help alleviate the knee problems. It has helped me.
Actually called an end to my NLP a long while ago now.
Went 6 weeks through NLP, then 6 weeks through Texas Method.
Been back on intermediate training for a while. Self coached, with technique assistance from an Ex.Phys mate of mine on the squat (actually what led me here), and a Random Russian powerlifter by the name of Denis Ivanov for deadlift (literally contacted me randomly offering advice, and I grabbed the opportunity!).
So anyway, enough BS.
In the last week or so, I've managed to hit life time PR's on both the Press and the Deadlift.
85kg x 1 on the Press. 240kg for 2 on the deadlift. (Admittedly got a little lazy with the technique on that set). Squats havnt gone anywhere recently with my knee tendinopathy playing up a little more regularly than I am used to. Bench is coming on now also after taking a total break from it for a few months. But recently hit 130kg x 3, only one rep short of my best effort.
Back to logging here full time. I've been using a very simplified workout. Training almost every day that I can. Using a Heavy Light Medium approach for bench and press, and a once a week deadlift (heavy) and squat (light and medium) workout.
Yesterday:
Bench: heavy.
20x10
60x7
80x6
100x3
120x2
127.5x1
135x1
135x1
135x1
135x1
135x1
135x1
Today:
Press: medium
20x12
40x6
60x3
70x2
75x3
75x1
75x1
75x1
75x1
Very easy pressing today, this is Reset of the progression, meaning I increased the load being used for this session.
I will bench "light" tomorrow. Before squatting on Wednesday with the SSB bar and doing some light pulls as this is a deadlift deload week.
With no competitions of any kind on my radar, I'm literally just training the lifts I feel most interested in at the time, for now it's Press and Deadlift, with bench tagging along for the ride as an experiment of what can be achieved while pushing the Press and Deadlift so hard.
Until tomorrow, cheers
Tim (@wiseman83 on the IG).
Welcome. What is your height, weight, and age?
Have you tried knee wraps to help alleviate the knee problems. It has helped me.
Press: (again - you'll get used to it).
20x12
40x6
60x3
70x2
80x1
85x1
85x1
85x1
85x1
85x1
Added a set today over last weeks heavy day. I aim for ten reps today before progressing. Generally able to get a double by that point, and occasionally a triple, but this road is getting tough!
Squat: regular bar, sleeves, no belt.
Tried a more involved warmup, seemed to help alot, not one feeling of pain of any kind. Could just be a lucky day....ha.
Holding a 10kg plate out in front, squatted down to full depth, held for 30 seconds. Then shifted around in that bottom position for a bit and stretched into ankles etc.
Then I completed 3x5 body weight box squat, with a light touch trying to feel the glutes do the work etc and get the hip drive going. Then 2x5 Bulgarian split squats with the same 10kg plate.
Empty bar felt easy in terms of position and technique, pre warmup I couldnt even squat it.
20x5
20x5
60x5
80x3
90x3
100x3
110x3
120x3
130x3
140x3
140x3
140x3
Bulgarian split squats, using barbell:
20x6
20x6
20x6
Good day.
Jeez. Just had to take a full week off for the first time since I returned to Australia from the US of A back in April last year....
Massive head cold, big sinus issue. Ugh. Shit happens. Wasn't Covid...so that's something.
Back today
Press only.
20x10
40x5
60x3
70x2
75x5 PB. Lol.
75x1
75x1
75x1
75x1
75x1
75x1
75x1
75x1
Felt fine.
I'm taking tomorrow off also. Easing my way back in. Plus working on my car after work for a few hours in any case.
Managed to get a bench session in on Saturday night:
20x10
60x7
80x4
100x3
120x2
110x8
And today:
Press:
20x15
40x7
60x3
70x2
80x1
85x2 PB.
85x1
85x1
85x1
85x1
Bent row:
60x15
60x15
Superset with single leg hamstring curls:
10x15
10x15
Remember I use the KG....