MindFreak Posted May 8 Posted May 8 Yesterday I got some 20 kg bumper plates (used but in good shape) so finally I can get some proper weight lifting done. I now have a total of 95 kg which is enough for most lifts. Tried it out just now. I haven't lifted more than 60 kg in more than 2 years so was a bit nervous but did 4*7 back squats at 75 kg with nice form, then did 3*10 Deadlift at 75 kg and then 1*5 at 95 kg. That last one wad great but I'm not looking forward to the DOMS tomorrow. On another note, I am having some pain in my knee, the outside of it to be specific. It's referred to as the LCL and might stem from biking (2*20 minutes a day in high speed) bit as Ove been biking most days for years it's a bit weird that it suddenly comes now. Might have to see a physician about it. 2
MindFreak Posted June 12 Posted June 12 I've started my paternity leave now and I'm spending the time my daughter sleeps in the morning with weight lifting and exercising. She sleeps for about an hour from 8.30 to 9.30 so it fits perfectly. My wife is home as well so every other day we do a WOD together, and the other days I lift weights, mainly focusing on squats and legs in general as I find that more useful (and I don't have a bench for bench press). Doing squats 4*8 @ 75 kg. I need some smaller plates as I can only go up to 85 kg from here (which I tried a single rep of, and it went fine!). Then I do some auxiliary movements - push-ups with weights, overhead lunges, single leg squats (just bodyweight though) and other stuff. I'm really enjoying this routine. 1
EEVILMURRAY Posted June 15 Posted June 15 I think I need to get some sort of sports massage. I think I've discovered the route of my knee problems, my IT band, which apparently is more on the thigh area, but runs down the side of the leg and can rub on the knees, which is why I keep getting a twinging pain pretty much each time I'm doing some sort of bending exercise, which has been hindering lower body gains. At the moment I've been looking into mainly upper body stuff, which messes with the cardio aspect 😞
Ashley Posted June 15 Posted June 15 Maybe worth getting a foam roller and using that if you can't find a masseuse.
MindFreak Posted October 15 Posted October 15 I'm nearing the end of my paternity leave now. I have been able to exercise about 4 times a week since June but took a break during July as I was away on holiday. Today I did squats, 5 sets of 5 reps at 85 kg and then 1 set of 3 reps at 90 kg. I could have wished for a little more progress but it's only recently that I actually started doing sets of 5 instead of 8. My bench hasn't really improved, though. Struggling to do 5 reps at 55 kg. I simply don't like benching so don't do it much. I've tried balancing cardio with strength during my time off. Have taken a few runs on my treadmill, 3 or 5 km, as warm up before strength (but never before squats) or 3-6 km on my rowing machine. Also did some Crossfit WODs for cardio, some home brewn and some classics like Tabata. Overall it's been great to have the time to exercise more. In a month I'll be getting a physical examination like one I got 2 years ago. Will be exciting to see if there is any difference in weight and body fat.
Ashley Posted October 15 Posted October 15 56 minutes ago, MindFreak said: My bench hasn't really improved, though. Struggling to do 5 reps at 55 kg. I simply don't like benching so don't do it much. Take a cycle off and do something else for a time such as an incline bench, dumbbell bench etc. Sometimes you just need a break from it. 1
MindFreak Posted October 16 Posted October 16 12 hours ago, Ashley said: Take a cycle off and do something else for a time such as an incline bench, dumbbell bench etc. Sometimes you just need a break from it. Yeah, definitely should vary it but I haven't got a real bench (I lie on two 20 kg plates to elevate me from the floor) which might explain my weakness. As such, I can't do incline and only have one dumbbell. I do overhead presses though, which I tend to like more, but recently I got a slight pain in my right shoulder (bursitis but not serious) so don't do that much.
Ashley Posted October 16 Posted October 16 3 hours ago, MindFreak said: Yeah, definitely should vary it but I haven't got a real bench (I lie on two 20 kg plates to elevate me from the floor) which might explain my weakness. As such, I can't do incline and only have one dumbbell. I do overhead presses though, which I tend to like more, but recently I got a slight pain in my right shoulder (bursitis but not serious) so don't do that much. Well you're pretty much doing them dead which is more difficult anyway so that may explain it. If you had a bench you might find you can lift more. You could try single arm press if you've only got one dumbbell. Usually more for isolation but again could be a good way to mix things up. 1
MindFreak Posted November 13 Posted November 13 So my leave is now officially over and I won't have the time or energy to exercise that much anymore. I got to 90 kg in back squat for 2*5 reps - then went down to 4*5 reps at 85 kg. After that I would do 12-15 reps at 70 kg which was awful, followed by some split squats to really feel the burn. I feel quite a lot stronger and a lot more tight in general and it sucks that I probably can't maintain this level of strength in the future.
Ashley Posted November 13 Posted November 13 16 minutes ago, MindFreak said: After that I would do 12-15 reps at 70 kg which was awful I find any more than 6 or so squats to be so boring I end up hating it.
MindFreak Posted November 14 Posted November 14 8 hours ago, Ashley said: I find any more than 6 or so squats to be so boring I end up hating it. Well, it's certainly something else than the heavy sets and the burn is rather nasty once I hit the 8-10 reps. I've read somewhere, sometime, that it is a good way to build stamina - to deload to about 80 % of the working sets and then do 12 reps.
MindFreak Posted November 14 Posted November 14 On 10/15/2024 at 7:03 PM, MindFreak said: In a month I'll be getting a physical examination like one I got 2 years ago. Will be exciting to see if there is any difference in weight and body fat. Got this today. Weight is 66 kg, body fat percentage is 10.2. That's quite acceptable. Two years ago I weighed about 68 kg but can't remember my bfp at that time. I don't think it was lower at least but might have been more or less the same.
Recommended Posts