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.

Achy morning

Completed another 10 rep session last night.

Had to reduce my bench press weight to around 50% of my max to complete the three sets. At least now I have found my working poundages. Interestingly, I found that the final third of the lift (where the triceps come into play most) seemed to fatigue more quickly than my chest.

Perhaps I should do some board presses?


Overhead presses were very tough after the bench too.

Another 10

Did another 10's workout last night.

I am getting closer to the right weight for each exercise, although I still over-estimated my strength-endurance on the bench press.

No room for ego with this!

First 5

Completed following workout today:

Squat - 5, 5, 5 with 100kg
Stiff legged deadlift - 10 with 67.5kg
Barbell rows - 5, 5, 5 with 70kg
Bench press - 5, 5, 5 with 100kg
Incline shrugs - fail with 38kg dumbells
Press - 5, 5, 5 with 55kg

Generally felt very good. I will be able to add weight next time.

First 10

Just returned from my first 10 rep workout.

It was very hard because I have next to no strength endurance and rested less than I normally would.
Squat - 10, 10, 10 with 75kg (completed sets, lower back survived, just)
Stiff legged deadlift - 10 with 65kg (completed)
Barbell rows - 10, 10, 10 with 55kg (completed)
Bench press - 10, 10, 10 with 85kg (managed 10, 7, 6)
Incline shrugs - fail with 38kg dumbells
Press - 10, 8, 6.5 with 50, 40, 40kg (had to drop weight after first set)

I need to drop the weight a little next time on the bench and overhead press, so that the initial sets are a little easier.