New training cycle

I have returned from my holiday (and a period of wisdom toothache), and this morning I performed an 85 per cent workout using the final figures of the last cycle as a basis.

Felt very rusty!

First ever intensity cycle

I completed my first ever training cycle yesterday.

I started with the following 100 per cent workout targets, although it was a little difficult since I had to estimate many of them, based on current form:

Squat 80kg x 20
Stiff legged deadlift 80 x 10
Barbell row 75 x 5
Bench press 105 x 5
Military press 60 x 5

I began on 3 July with an 85 per cent workout and then completed 90, 95 and 97.5 per cent efforts, before the 100 per cent on 18 July. I then made four workouts into new ground, and could have gone further if I did not have a holiday planned which will force a two week break.

In my final workout I completed the following:

Squat 87.5 x 17 (did 85 x 20 in previous workout)
Stiff legged deadlift 90 x 10
Barbell row 82.5 x 5
Bench press 112.5 x5
Military press 67.5 x 5

I feel that these numbers are more representative of my base level, than my first estimates, so I am eager to see how I can progress after my break.

When I return, I plan to insert a mini-cycle again and then may split up the squat and deadlift once I get into the 'new ground' workouts.

I think that cycling workout intensity is exactly what my training needed, and am quite excited about how it will help me achive my goals.

How to add 1kg to an olympic bar

Do it with small plates and string. This little setup worked a treat for me last night.

Microloading

Towards the end of a training cycle, when the work sets for each main exercise are getting very hard, it is generally impossible to jump up in 2.5kg/5lb leaps each workout. This means most people have to 'microload', or use smaller poundage increments to continue gaining.

How can you get around this? It is possible to purchase beautifully engineered fractional plates from specialist suppliers, but many frugal people (like me) prefer to engineer their own solutions. In the past I have used smaller (0.5 and 1kg) plates designed for regular barbells. I simply hooked them over the ends of spring clip collars.

I am at the stage of my current training cycle where it will be necessary to employ these tactics once more. This time I am going to use twine to attach the plates to the bar to help get the right combination. More ideas here.

With the weights I have, I should be able to add 0.5, 1, 1.5 and 2kg to the bar.