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I’m carrying on 5/3/1 with Boring But Big and my current projects are Soccer Ball Throw Ins and Grip Training having struggled with my top set of straight legged deadlifts due to grip.
My goal is to pack on 2-3kg of muscle, I was doing planche training which helps if you’re light, I was down at 69kg but I’m already back up around 71kg now (Xmas helped!).
I should post my all time personal bests, they should be in my Strength Level profile, roughly:
Deadlift: 180kg
Back Squat: 160kg
Front Squat: 110kg
Bench Press: 125kg
Power Clean: 105kg
Overhead Press: 70kgOh, and I’ll be 35 years old in March.
28 Dec 2021
Around The Square – 3 x 4
Front Squat – 5 x 57.5kg, 5 x 65kg, 10 x 75kg
Straight Legged Deadlifts – 5 x 10 x 50kg30 Dec
Straight Legged Deadlifts – 5 x 47.5kg, 5 x 55kg, 10 x 62.5kg
Front Squat – 5 x 10 x 62.5kg
Single Leg Calf Raises – 3 x 16 x BWI opted for a top set of 10, if I aim for a big number I end up doing incomplete reps. I love boring but big, I’m keeping 2 minutes rest and the weight I’m using aligns with the first set of week 2 for that lift.
2 Jan 2022
Running – 2 x 1 mile (5 mins rest), 7:49, 7:21
I usually do repeat 400’s but I’m drawing on a rowing program I once did that mixed in faster interval work with slower steady stuff. I was at the track and When I started running I wasn’t sure what I wanted to do, but after a lap I decided on a mile rep. I have no idea what I’m capable of so I was aiming for an 8 minute mile and sped up at the end when I realised it was well within my capability. The next rep I didn’t have a target in mind I just wanted to push a little harder, it was still relatively easy and a hard rep would perhaps be a 6:30 mile.
4 Jan
Around The Square – 3 x 4
Front Squat – 3 x 62.5kg, 3 x 70kg, 10 x 80kg
Straight Legged Deadlifts – 5 x 10 x 52.5kgHitting a set of 10 on the front squats was quite tough, and my grip nearly gave out from the deadlifts.
6 Jan
Straight Legged Deadlifts – 3 x 50kg, 3 x 57.5kg, 10 x 65kg
Front Squat – 5 x 10 x 62.5kg
Single Leg Calf Raises – 3 x 16 x BW9 Jan
Running – 5 x 300m in 57 secs (3 mins)
(6 mins)
3 x 200m in 36,36,34 secsWhen I run I break it down into a per 100m pace. As a sprint athlete our coach would add 1 second for every 100m run at “tempo” pace. 100m would be 15 secs, 200 in 32 secs (16 secs per 100m), 300m in 51 secs (17 secs per 100m) and so on. I’ve been doing 20 secs per 100m previously because I wanted to do a mile at that pace, and the plan was to start at 400m reps and add 100m when I feel fit enough.
You can’t keep me away from faster running for long, so I went round 300m in 19 secs/100m and after a break I chose to resume with some faster 200’s. It was only on the last rep that I remember my old training and how I should be doing these in 32 secs, so I found a middle ground and ran a 34 second 200m. It’s very likely that I’ll mix in some shorter runs on this session as 20 secs per 100m is such a plod for me.
11 Jan
SL Line Hops – 2 x fwd/bwd x 15 secs, 2 x left/right x 15 secs
Front Squat – 5 x 65kg, 3 x 75kg, 10 x 82.5kg
Straight Legged Deadlifts – 5 x 10 x 52.5kgINJURED
I’ve never had this before but it’s a sharp pain on the inside of my knee which I’ve self diagnosed as an MCL strain. It’s almost certainly the line hops to blame, but weirdly I didn’t feel anything during my workout and only later was it bothering me. Since it wasn’t clear what caused it I downplayed it and continued climbing stairs, walking, crouching etc. and assuming it’ll be fine in the morning, but that made it wayyyy worse.
REHAB – MCL Strain (?)
15 Jan
Heel slides – 3 x 10
Seated Straight Leg Raise – 4 x 10
Dead bugs – 3 x 10
Single Leg Stand – 3 x 30 secsI have a copy of the BMA (British Medical Association) guide to injuries and have been following that. This is their “early rehab” and I managed all of them pain free.
17 Jan
Low Box Step Ups – 3 x 15 per leg
Bird Dogs – NO!Well.. that specific movement is a no go for my knee.
18 Jan
AM – walking 1.2 miles
PM – walking 1.5 milesI ordered a knee brace and have been wearing it since the evening of the 16th, but took it off to try walking. It’s part of the next stage of rehab, and 20 minutes pain free is the goal. I did two walks to see how I’ll feel the next day, as the morning one was very slow (40 mins).
19 Jan
AM – walking 1.2 miles
Low Box Step Ups – 3 x 15 per legMy leg feels no better in the last 3-4 days so I’m a little concerned about what recovery timeframe I’m looking at. I’ve only really had muscle injuries so this is new to me. If there’s no improvement this week I’ll see a doctor early next week. My knee felt worse doing the low box step ups today than on the 17th so I didn’t do my second walk. I’m probably getting ahead of myself and should still be in Rest, Ice, Compression, Elevation mode. Frustrating.
REHAB – MCL Strain (?)
22 Jan
Bird Dogs – 2 x 10
Lawnmowers – 3 x 10 x 6kg
Front Squats – 10 x 20kg, 10 x 30kg, 10 x 35kg
Walk – 1.2 miles in 19:45The intermediate recovery stage suggests walking a set distance faster each time until you are able to do a full jog. The other milestone I need to pass is 50% of my 1RM in the squat, which would be 50kg.
23 Jan
Walk – 1.2 miles in 18:00
Front Squats – 10 x 35kg, 10 x 40kg, 10 x 45kg25 Jan
Rowing Machine – 500m in 2:16
Front Squats – 5 x 52.5kg, 5 x 57.5kg, 5 x 65kg, 5 x 75kg
Stiff Leg Deadlift – 5 x 10 x 40kgThis isn’t far off my usual session and I’m quite pleased that squats is one of the first things I’ve regained the ability to do.
27 Jan
Jog – 1.2 miles in 13:30
Bird Dogs – 2 x 10
Stiff Leg Deadlifts – 5 x 47.5kg, 5 x 55kg, 8 x 62.5kg
Front Squats – 5 x 10 x 60kg30 Jan
Run – 1 mile in 6:59, 0.5 miles in 3:25, 2 x 400m (1:42, 1:20)
I set out at 8 minute pace but realised I could push it and go for 7 minutes. That tired me out and I wasn’t able to repeat the feat, so I took 3 min breaks every lap or two. That’s my intermediate recovery completed, my knee isn’t near 100% but I can start some gentle plyometrics next week.
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