After a 2.5 year hiatus where I was a major pussy and didn't make time for what is arguably one of the most important aspects of my life, I've put my act back in order. Since July of 2017, I did some exercising but little training. While the methodical nature of the workout was there, there was near zero consistency for longer than a month at a time. Now I'm back at it with a vengeance. Sorta...
You see, I have the barbell and plates, but a rack and bench are still a week out. I know I need to squat, but am doing what I can now.
So it's been floor presses, standing presses and deadlifts for two weeks.
Starting weights:
Floor press 115 3x5
Deadlift 225 1x5
Standing press 75 1x5, 70 2x5
As of today:
Floor press 127.5 3x5
Deadlift 255 1x5
Standing press 75 3x5
I'm also doing a rowing warmup and warmdown for 1000m on a Concept2 rower. Am also doing HIIT training on the rower once or twice a week. 1:00 full intensity, 1:30 recovery. 10 cycles with 5:00 warmup and warmdown. Following a bunch of advice, from source upon source, I took the drag factor from 207 (all the way at 10) down to 135. After doing so, it appears that what the pros say is correct - the lower drag factor requires more power though less strength.
Interestingly enough, while deadlifting today, my pulse hit 172 bpm. Best I can do on the rower is only 170. Who says strength training isn't cardio?
Can't wait for rack to arrive.