30/04/17 Current programme is running 4 or 5 times a week. I have 3 different run sessions. 1. Longer run Currently 12 mins run 2 mins walk then 1 min run and 2 mins walk to complete 3 to 4 miles 2. 0.25 Intervals Run 4x 0.25 miles (first one slow as a warm up, then speeding up the others) 2 mins walk in between then 1 min run 2 mins walk to complete 1.5 to 2 miles 3. 0.5 Interval Run 2 mins walk 2 mins, run 0.5 miles walk 2 mins then 1 min run 2 mins walk to complete 1.5 to 2 miles. I Today's session was 2hrs snowboarding and some band pull aparts. I am introducing some bodyweight strength stuff to my sessions. Yesterday I did 5x5 partial handstand pushups and 3x5 single leg deadlifts.
21/05/17 Barbell Complex 25lb on the bar Squat x5 Deadlift x5 Bent over row x5 Hang power clean x5 Front squat x5 Overhead press x1 Rest 1 minute repeat x5 Finally got back to some light lifting. I rescued an old bar and some plastic weights from the storage locker so I don't mind leaving them outside until I get the shed put up.
25/05/17 Barbell Complex 25lb on the bar Squat x5 Deadlift x5 Bent over row x5 Hang power clean x5 Front squat x5 Overhead press x1 Rest 1 minute repeat x5 Power Snatch 1x1 25lb - for fun!
27/05/17 2.5 mile walk Barbell Complex 25lb on the bar Squat x5 Deadlift x5 Bent over row x5 Hang power clean x5 Front squat x5 Overhead press x1 Rest 1 minute repeat x5 Band pull aparts 2x10
29/05/17 Barbell Complex 30lb on the bar (it's an old standard bar, so I'm not counting it in the weight total). Squat x5 Deadlift x5 Bent over row x5 Hang power clean x5 Front squat x5 Overhead press x1 Rest 1 minute repeat x5
31/05/17 Barbell Complex 30lb on the bar (it's an old standard bar, so I'm not counting it in the weight total). Squat x5 Deadlift x5 Bent over row x5 Hang power clean x5 Front squat x5 Overhead press x2 Rest 1 minute repeat x5 Dead bugs (opposite arm/leg) 3x5
03/06/17 2.5 mile walk Barbell Complex 35lb on the bar (it's an old standard bar, so I'm not counting it in the weight total). Squat x5 Deadlift x5 Bent over row x5 Hang power clean x5 Front squat x5 Overhead press x2 Rest 1 minute repeat x5
Right, l'm starting this exercise lark again. Just a bit of background on my health situation at the moment. I'm currently suffering from a bad dose of gastritis. It's been going on for several months now. My symptoms are acid reflux, really bad wind, tiredness, shortness of breath, feeling faint and nausea. They come and go and seem to be made worse when I eat big meals. I'm on medication and trying to eat several small meals each day. I don't have the energy for prolonged or high energy cardio at the moment but am reintroducing weights gradually over the next few weeks. I will also try to do more walking and may be some easy cycling. I'm planning on doing Starting Strength as my weights program, possibly with some modifications if my shoulder plays up. Squat 3x5 9kg 1x3 12kg 1x2 12kg 3x5 15kg Overhead Press 3x5 9kg 1x3 11kg 1x2 11kg 3x5 13kg Deadlift 3x5 10kg 1x3 15kg 1x2 15kg 1x5 20kg Starting off with very light weights to easy my body back into training.
Hey! Good to see you back and back on strength training. I remember when I started 531 and you told me not to worry about putting up small weights to start with so I'll repeat that advice back at you now (although I'm sure you don't need it). I didn't carry on with mine as I moved gyms and can't use the weights for free where I am now. I did however buy a small dumbbell set today to prehab my shoulder and upper body for some high volume bodyweight stuff in the coming months. Good luck with the program again and hope your shoulder holds up happy new year!
Glad to see you're back at it! It was odd not seeing your blog updates for so long. Wishing you a full and speedy recovery! Being injured is horrible. I'm injured myself (very stubborn left ring finger sprain) and I lament every day. :'(
Thanks everyone. I hate being ill. My stomach is getting slightly better, but it's still not great. I'm really acidy a lot of the time and feel sick on and off. I know I need to take thing easy and am trying to be sensible. The plan is to gradually increase the weights over a fairly long period and reintroduce some easy cardio in the next week or so. 4/1/18 Squat 3x5 9kg 1x3 12kg 1x2 12kg 3x5 16kg Football Bar Floor Press 3x5 10kg 1x3 11kg 1x2 11kg 3x5 12kg Deadlift 3x5 10kg 1x3 15kg 1x2 20kg 1x5 25kg 8/1/18 Squat 3x5 9kg 1x3 12kg 1x2 14kg 3x5 18kg Overhead Press 3x5 9kg 1x3 11kg 1x2 13kg 3x5 15kg Deadlift 2x5 10kg 1x5 15kg 1x3 20kg 1x2 25kg 1x5 30kg 11/1/18 Squat 1x5 10kg 1x5 12kg 1x5 14kg 1x3 16kg 1x2 18kg 3x5 20kg Football Bar Floor Press 3x5 10kg 1x3 12kg 1x2 12kg 3x5 14kg Deadlift 1x5 10kg 1x5 15kg 1x5 20kg 1x3 25kg 1x2 30kg 1x5 35kg Some other background info. I moved house about 1 year agoa and the compromise with the new place was that it doesn't have a garage. This killed me! I have bought a shed, but it's not exactly what I wanted - due to space limitations. This means my gym is much smaller and more restricted on what I can set up in it. I also have some stuff still stored in the shed, which is taking up space for the time being. I have managed to get my power cage set up in there at the moment and a bit of floor space, I hope to move things out over the next few weeks so I can get more of my gym organised. I bought a new weights bench this week and will get that set up over the weekend.
14/1/18 Squat 1x5 10kg 1x5 12kg 1x5 14kg 1x3 16kg 1x2 18kg 3x5 22kg Overhead Press 3x5 10kg 1x3 12kg 1x2 14kg 3x5 16kg Deadlift 1x5 10kg 1x5 15kg 1x5 20kg 1x3 25kg 1x2 35kg 1x5 40kg 16/1/18 Squat 1x5 10kg 1x5 14kg 1x5 16kg 1x3 18kg 1x2 20kg 3x5 24kg Football Bar Bench Press 3x5 10kg 1x3 12kg 1x2 14kg 3x5 16kg Alternating closer and wider grips on the bar. Deadlift 1x5 15kg 1x5 25kg 1x5 30kg 1x3 35kg 1x2 40kg 1x5 45kg Got my new bench set up in the shed. Progressing things slowly
20/01/18 45 min brisk walk 22/01/18 Squat 1x5 10kg 1x5 14kg 1x5 18kg 1x3 20kg 1x2 22kg 3x5 26kg Overhead Press 2x5 10kg 1x5 12kg 1x3 14kg 1x2 16kg 3x5 18kg Deadlift 1x5 20kg 1x5 30kg 1x5 35kg 1x3 40kg 1x2 45kg 1x5 50kg 27/01/18 45 mins brisk walk 29/1/18 Squat 1x5 10kg 1x5 14kg 1x5 18kg 1x3 22kg 1x2 26kg 3x5 28kg Football Bar Bench Press 2x5 10kg 1x5 12kg 1x3 14kg 1x2 16kg 3x5 18kg Alternating closer and wider grips on the bar. Deadlift 1x5 20kg 1x5 30kg 1x5 40kg 1x3 45kg 1x2 50kg 1x5 55kg 30/01/18 30 mins easy spinning with bike on turbo trainer 01/02/18 Squat 1x5 10kg 1x5 14kg 1x5 18kg 1x3 22kg 1x2 26kg 3x5 30kg Overhead Press 1x5 10kg 1x5 12kg 1x5 14kg 1x3 16kg 1x2 18kg 3x5 20kg Deadlift 1x5 20kg 1x5 30kg 1x5 40kg 1x3 50kg 1x2 55kg 1x5 60kg Had a 7 day halter monitor to measure my heart rate fitted last Thursday (because of getting palpitations with the gastritis). Unfortunately it coincided with getting a bad cold. However, I still managed to do some exercise, because I wanted to see if it made a difference to the recording. I get the results in a couple of weeks.
04/02/18 Squat 1x5 10kg 1x5 15kg 1x5 19kg 1x3 23kg 1x2 27kg 3x5 31kg Football Bar Bench Press 1x5 10kg 1x5 12kg 1x5 14kg 1x3 16kg 1x2 18kg 3x5 20kg Alternating closer and wider grips on the bar. Deadlift 1x5 20kg 1x5 30kg 1x5 40kg 1x3 50kg 1x2 60kg 1x5 62.5kg 6/02/18 Squat 1x5 11kg 1x5 15kg 1x5 19kg 1x3 23kg 1x2 27kg 3x5 32kg Overhead Press 1x5 11kg 1x5 13kg 1x5 15kg 1x3 17kg 1x2 19kg 3x5 21kg Deadlift 1x5 20kg 1x5 30kg 1x5 40kg 1x3 50kg 1x2 60kg 1x2 65kg - couldn't manage last 3 reps 24/02/18 Football Bar Bench Press 1x5 10kg 1x5 10kg 1x3 12kg 1x5 14kg 1x5 17kg 1x5 19kg Dumbbell OHP 5x10 2x5LB 1 Arm Dumbbell Row 5x10 5lb Static Ring Hold 6x6 secs 25/02/18 Deadlift 1x5 25kg 1x5 30kg 1x3 35kg 1x5 42kg 1x5 48kg 1x5 55kg Good Mornings 5x10 10kg Split Squats 5x5 bodyweight 27/02/18 Overhead Press 1x5 10kg 1x5 10kg 1x3 12kg 1x5 14kg 1x5 17kg 1x5 19kg Pushups Partial 5x5 Band Pullapart 5x10 white band Static Ring Hold 6x6 secs 01/03/18 Squat 1x5 13kg 1x5 15kg 1x3 18kg 1x5 21kg 1x5 24kg 1x5 28kg Single Leg Deadlift 5x5 Bodyweight Front Squat 5x10 10kg Had a break in training due to a bad cold/mild flu. Still not 100%, stomach issues are still really bothering me. I ave decided that I am not recovering well from full body routines at the moment, so I am going to run the split routine Wendler 5/3/1 for the time being. This first round will just be a case of me easing into the new routine and gradually increasing the volume of the assistance work.
03/03/18 Football Bar Bench Press 1x5 10kg 1x5 11kg 1x3 13kg 1x3 15kg 1x3 18kg 1x6 20kg Dumbbell OHP 5x10 2x10lb 1 Arm Dumbbell Row 5x10 10lb Static Ring Hold 4x15 secs 04/03/18 Deadlift 1x5 25kg 1x5 32kg 1x3 39kg 1x3 45kg 1x3 51kg 1x3 58kg Good Mornings 5x10 15kg Split Squats 10, 9, 8, 7, 6 bodyweight 06/03/18 Overhead Press 1x5 10kg 1x5 11kg 1x3 13kg 1x3 15kg 1x3 18kg 1x4 20kg Pushups 5x5 Band Pullapart 5x10 white band Static Ring Hold 4x15 secs 08/03/18 Squat 1x5 13kg 1x5 16kg 1x3 20kg 1x3 23kg 1x3 26kg 1x4 29kg Single Leg Deadlift 10, 9, 8, 7, 6 Bodyweight Front Squat 5x6 12kg
10/03/18 Football Bar Bench Press 1x5 10kg 1x5 11kg 1x3 13kg 1x5 17kg 1x3 19kg 1x7 21kg Dumbbell Incline Press 5x10 2x10lb Varyimg the incline each set 1 Arm Dumbbell Row 5x10 12.2lb Static Ring Hold 4x15 secs 11/03/18 Deadlift 1x5 25kg 1x5 32kg 1x3 39kg 1x5 48kg 1x3 55kg 1x2 61kg Glute Ham Raises (partials) 5x5 Starting these with a very short range of motion Split Squats 10, 10, 9, 8, 7 bodyweight 12/03/18 Overhead Press 1x5 10kg 1x5 11kg 1x3 13kg 1x5 17kg 1x3 18kg 1x4 21kg Pushups 5x5 Band Pullapart 5x10 white band Static Ring Hold 4x15 secs 15/03/18 Squat 1x5 13kg 1x5 16kg 1x3 20kg 1x5 24kg 1x3 28kg 1x5 31kg Single Leg Deadlift 10, 10, 9, 8, 7 Bodyweight Front Squat 5x7 14kg
17/03/18 Football Bar Bench Press 1x5 10kg 1x5 11g 1x5 13kg Dumbbell Incline Press 5x10 2x12.2lb Varyimg the incline each set 1 Arm Dumbbell Row 5x10 15lb Bent Over Lateral raise 5x10 2.5lb Static Ring Hold 3x30 secs NB - at the moment all ring holds are done with my feet supported slightly on a bench 18/03/18 Deadlift 1x5 25kg 1x5 32kg 1x5 39kg Glute Ham Raises (partials) 5x5 Starting these with a very short range of motion Glute Bridges 5x10 5kg Split Squats 10, 10, 10, 9, 8 bodyweight Still playing round with the exact exercises I'm going to use for the Wendler routine, and trying to get my head to accept the split routine instead of a full body workout each session. I do seem to be recovering better between workouts, but it's still early days with relatively light weights. We'll see how things go as the weight increases and I add in more cardio
Thank you! I'll try to be better at logging things here again. 19/03/18 Overhead Press 1x5 10kg 1x5 11kg 1x5 13kg Pushups 5x7 Inverted Row 5x5 not fully horizontal Band Pullapart 5x10 white band Static Ring Hold 3x20 secs 20/03/18 30 mins easy spinning on the stationary bike 22/03/18 Squat 1x5 13kg 1x5 16kg 1x5 20kg Single Leg Deadlift 10, 10, 10, 9, 8 Bodyweight Good Morning 5x10 16kg Front Squat 5x8 16kg