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Very happy with my squatting today - in 26 days I've put 10kg on to my 1RM for the beltless close-stance deep squat. I wasn't sure if I'd get here last time I did this lift, as I only barely managed 92.5kg. Today it was much easier and 95kg and 97.5kg came with ease. I decided not to push myself to 100 for my knees' sake.
I was actually a bit weaker on the incline bench press than I was a week ago. Possibly I'm not eating enough.
I weighed 73.3kg at the start of my workout and 73.0kg at the end.
Warm up Watt bike - 3 minutes Stationary lunges - 50 with two 6kg kettlebells
Close-stance deep squat with belt
20x10 + 30x10 + 40x5 + 50x5 + 60x3 + 75x3 + 85x3 + 95x1 + 100x1 + 102.5x1
Deadlift with belt
40x10 + 50x10 + 60x5 + 70x5 + 80x5 + 90x3 + 100x3 + 110x3
Superset GHD - 3 sets of 10, 10, 10 Weighted crunches - 3 sets of 30 with 15, 15, 15
Cardio - 1km swimming
Pretty crazy workout today. I got up to 102.5kg on the squat today, equalling my result with the knee wraps. I tried 105kg, but halfway up I stopped being able to get any higher, and ended up pushing on one of the safety pins with my hand in order to get all the way back up. Obviously that doesn't count. New PB on the deadlift too. 110kg was a bit ambitious, maybe, but I managed to lift it for three reps.
Some slightly more severe knee pain today. I hope it gets better tomorrow.
I weighed 74.3kg at the start of my workout and 73.5kg at the end - Whew!
Superset GHD - 3 sets of 10 Weighted crunches - 3 sets of 30 with a 15kg plate
Foam rolling / lacrosse ball rolling
I ordered a lacrosse ball on Amazon and it arrived yesterday. It's great for neck massages and for rolling out my quads and calves.
Squats were all right today. 60kg was maybe a little high for an off day and my knees started to hurt a bit. Normally I'd be worried, but I'm so close to the end now that I think I might as well see it through.
Triset Incline dumbbell press - 3 sets of 12 with 40, 40, 30 Press ups - 3 sets of 20 Dumbbell flies - 3 sets of 20 with 16, 16, 14
Lacrosse ball rolling
Squats today were a little bit disappointing - a full 7.5kg less than I lifted without the pause. Perhaps I'm starting to get tired as I reach the end of the programme.
I went to a new gym today, since I'm in a different city. I like this gym; it has lots of free weights stuff and only a few machines. It was pretty crowded when I went, so I had to wait a bit to use certain bits of equipment. I hope it's better today.
No improvement on my bench press since a week ago, sadly so I'll just have to keep trying.
I'm doing the last workout tomorrow morning and then my brother and I are flying off for a three-day cycling trip to Ireland!
It's been a while since I posted on here, so I'm just going to give a brief summary of what I'm up to at the moment.
After completing the 30-day squatting challenge, I went on a cycling trip to Ireland and Northern Ireland with my brother. We cycled around 190 miles in three days, going from Belfast to Dublin. Thankfully, the knee trouble I had from squatting didn't cause me many problems on the road; instead, I developed what's caused 'handlebar palsy', which is a neuropathy of the ulnar nerve. This gave me wrist pain and a significant temporary loss of strength in my hands. For a few days, I couldn't even close the fingers of my left hand together. Thankfully, that's clearing up now, and I had a great time in Ireland so it's all worth it.
When I got back home, they'd started refurbishing my university gym. It's due to reopen in September, but for now I only have access to a 'pop-up gym' in the sports hall. There are no squat racks, and I got told off for trying to do deadlifts in case I dropped the bar (I never do this) and damaged the floor. So it's bench press all the way for now, though I did try and do some deadlifts with just a bar and bands and had some decent results. My chest is weak anyway, so my main goal at the moment is to fill it out.
My chest/back routine (three times per week) looks like this at the moment:
Superset Incline dumbbell press - 3 sets of 10 narrow grip + 10 mid grip + 10 wide grip (no rest) Dumbbell bent over rows - 3 sets of 20
Superset Bench press - 3 sets of 10 narrow grip + 10 mid grip + 10 wide grip (without racking the bar) Dumbbell bent over rows - 3 sets of 20
Dropset Dumbbell flies - 100 (pausing only to grab a lighter set of dumbbells every 20 reps)
Lat pull downs (should be deadlifts) Warm up - 5 + 5 + 3 Work set - 5
Otherwise, I've been doing 300kcal worth of cardio every day, trying to get some recomp going. When I was doing the squatting challenge, I got up to about 74.5kg, but I've ended up dropping back down to around 72 in a last-gasp effort to get some abs.
Lastly, I've been doing the following bodyweight exercises first thing every morning:
Chin-ups - 2/4 sets (depending on the week) Diamond push ups - 50 (trying to do more on the first set each day)
I'll be going to the US for a couple of weeks very soon, and I'm not planning to do any gym work there. When I get back, I'm going to settle into a long slow bulk up to 85kg.
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