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Strength Reboot
Hi all,
Been more of a lurker than a poster on here so decided to get a training log up on here as my new 'home'
Age - 37
Weight - 95kg
Height - 5ft 9inch
Same story as the rest of the world, returning to strength training after a 5 month break. My previous PRs (at a slightly lower bodyweight back in 2016)
Squat - 170kg
Deadlift - 200kg
Bench - 137.5kg
Press - 70kg (i think)
Last summer whilst running a Strength (5/3/1) and Bodyweight (MU,OHP) hybrid programme including heavy kettlebell swings (32kg) i suffered a bulging disc which rendered me immobile for a couple of days.
I have been taking things slowly since then with a focus on improving my core stability/strength whilst running a basic strength routine. However since lockdown i have been experimenting with more burpees and light KB swings amongst other things and can confirm that the explosive hip snap i was using to get the MU, along with the same for the KB swing (and the burpee - probably to a lesser extent) is what my lower back doesn't like.
I have been employing a basic daily core routine since June 2020 consisting of ; Plank/Deadbugs/Side Plank/Supermans/Hip thrust which seems to be doing the trick, the lower back pain i was experiencing a few months ago seems to have gone.
My plan is to run a basic linear progression (from 'Starting Strength') to get my baseline strength back up
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Sunday 26/7/20 Week 1
First session back. All weights in KG
WARMUP
Rower x 500m
SQUAT
Bar x 10
30 x 8
40 x 6
60 x 5 x 3
BENCH
Bar x 50
30 x 20
40 x 20
60 x 5 x 3
DEADLIFT
60 x 5
CHINS
6,5,5
Tuesday 28/7/20 Week 1
WARMUP
Rower x 500m
SQUAT
Bar x 15
30 x 5
40 x 10
65 x 5 x 3
OHP
Bar x 10
30 x 6
40 x 5 x 3
POWER CLEAN
30 x 3 x 5
Thursday 30/7/20 Week 1
WARMUP
Rower x 500m
SQUAT
Bar x 15
40 x 10
70 x 5 x 3
BENCH
Bar x 50
40 x 10
70 x 5 x 3
DEADLIFT
60 x 3
70 x 5
CHINS
6,5,4,3
DB CURLS
14 x 8
20 x 6
16 x 6 x 2
DB TRI EXTENSION
20 x 10 x 2
22 x 10 x 2
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Sunday 2/8/20 Week 2
WARMUP
Rower x 500m
SQUAT
Bar x 15
40 x 5
75 x 5 x 3
OHP
Bar x 15
30 x 8
45 x 5 x 3
POWER CLEAN
35 x 3 x 5
CHINS
6,4,5
Tuesday 4/8/20 Week 2
WARMUP
Rower x 500m
SQUAT
Bar x 15
60 x 8
80 x 5 x 3
BENCH
Bar x 50
40 x 15
75 x 5 x 3
DEADLIFT
60 x 5
80 x 5
Friday 7/8/20 Week 2
WARMUP
Rower x 500m
SQUAT
Bar x 15
60 x 8
85 x 5 x 3
OHP
Bar x 10
30 x 10
47.5 x 5 x 3
POWER CLEAN
37.5 x 3 x 5
CHINS
5,5,5
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Sunday 9/8/20 Week 3
WARMUP
Rower x 500m
SQUAT
Bar x 15
60 x 5
90 x 5 x 3
BENCH
Bar x 50
40 x 20
77.5 x 5 x 3
DEADLIFT
60 x 5
85 x 5
Tuesday 11/8/20 Week 3
WARMUP
xTrainer 3 minutes
SQUAT
Bar x 15
60 x 7
92.5 x 5 x 3
OHP
Bar x 10
30 x 10
50 x 5 x 3
POWER CLEAN
40 x 3 x 5
DB CURLS
18 x 8 standing
18 x 5 x 2 seated
Supersetted with DB EXTENSIONS
18 x 10 x 3
STAIRMASTER
10 minutes
Level 10-12
Friday 14/8/20 Week 3
MISSED
Last edited by bruja; 09-03-2020 at 01:00 PM.
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Sunday 16/8/20 Week 4
WARMUP
Rower x 500m
SQUAT
Bar x 15
60 x 5
70 x 5
95 x 5 x 3
BENCH
Bar x 50
60 x 8
80 x 5 x 3
DEADLIFT
60 x 5
90 x 5
TREADMILL WALK
13 minutes @ 5kmh
Tuesday 18/8/20 Week 4
WARMUP
Rower x 500m
SQUAT
Bar x 15
60 x 8
100 x 5 x 3
OHP
Bar x 10
40 x 5
52.5 x 5 x 3
POWER CLEAN
40 x 3 x 5
TREADMILL WALK
8 minutes @ 5kmh
Friday 21/8/20 Week 4
WARMUP
Rower x 500m
SQUAT
Bar x 15
40 x 8
60 x 5
90 x 5 x 3 DELOAD!
BENCH
Bar x 20
60 x 10
82.5 x 5 x 3
DEADLIFT
60 x 5
92.5 x 5
CABLE PALLOF TWISTS
16 x 10 x 3
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Sunday 23/8/20 Week 5
WARMUP
Rower x 500m
SQUAT
Bar x 15
60 x 8
80 x 5
92.5 x 5 x 3
OHP
Bar x 10
40 x 5
55 x 5 x 3
--extra
55 x 5 x 1
55 x 3 x 1
DEADLIFT
These will now replace Power Clean due to lower back niggle
60 x 8
95 x 5
Tuesday 25/8/20 Week 5
WARMUP
Rower x 500m
PULLUP
Waiting for platform
5,5,5
SQUAT
Bar x 10
60 x 8
80 x 5
95 x 5 x 3
BENCH
Bar x 30
60 x 10
70 x 5
85 x 5 x 3
DEADLIFT
60 x 8
100 x 5
TREADMILL WALK
15 minutes @ 5.5kmh
Friday 28/8/20 Week 5
WARMUP
Rower x 500m
SQUAT
Bar x 15
60 x 8
80 x 5
97.5 x 5 x 3
OHP
Bar x 10
40 x 6
57.5 x 5,4,3
DEADLIFT
60 x 5
102.5 x 5
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Sunday 30/8/20 Week 6
Tuesday 1/9/20 Week 6
Missed 2 sessions due to walking the Yorkshire 3 peaks over the weekend 29-30th August, 26 miles carrying 15kg. Sore legs and blisters ahoy!
Friday 4/9/20 Week 6
WARMUP
Rower x 500m
SQUAT
Bar x 10
60 x 5
80 x 5
100 x 5 x 3
BENCH
Bar x 30
60 x 10
70 x 5
87.5 x 5 x 3
DEADLIFT
60 x 5
105 x 5
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Sunday 6/9/20 Week 7
WARMUP
Rower x 500m
SQUAT
Bar x 15
60 x 8
80 x 5
102.5 x 5 x 3
OHP
Bar x 15
40 x 5
57.5 x 5 x 3
DEADLIFT
60 x 8
110 x 5
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