The Old That is Strong does not Wither - Log of Disco

Squats 3x5x50
Press 3x5x30
Rotates 12, 0
Off 12, 10
Rows 15
Shrugs & Flies 5
 
Squats 3x5x45
Bench 4x5x32.5
Rotates 15, 13
Off 15, 13
Rows 15 2x3x5
Shrugs 5kg - flies 5kg

Should have gone back on squats after the break
 
Squats 3x5x30
Press 3x5x25
Rotates 9, 9
Off 10, 9
Rows 17.5
Shrugs & Flies 5
 
Squats 3x5x40
Bench 4x5x30
Rotates
Off

Went easy as have sore neck
 
Right well, since last post my body was largely rehabbed and between career, masters, and additional kid I settled into bjj 1-3 times a week as my tonic.

That won't be back for a long time.

Gyms either, but probably sooner

October 16 our severe lockdown will end and I'll likely be able to hit neighbours weights so in the meantime I need to build a body that won't die after the first workout. After 7 months of nothing but sitting at a desk... All at BW for now

Short run
4x10 squats
2x10 push ups
Planks to failure x2
 
83.5kg bw
Short run
Squats 4x10
Push ups 2x10
Planks x2
 
For fun, my career PR's

HB Squat = 3x5x112.5kg
C&J* = 1RM 95kg
Snatch* = 1RM 60kg
Deadlift = 2x3x150kg
Press = 3x5x56 / 1RM 67kg
Front squat = 3x5x87.5
Bench = 5x5x77.5 /1RM 100kg
* = In competition
 
Last edited:
Short run (+2)
4x10 squats
2x9 push ups
Planks to failure twice
 
Short run +4
Squats 5x10
Push up 2x10
Plank

Can't believe what used to be a warm up routine is actually causing soreness. No point complaining I guess, just do more.
 
Short run
3x10 squat
10 push up
 
Short run +2
Squats 3x15
Push ups 2x10
Plankx2

Think my goal is 5x20 for squats and perhaps 3x15 for push ups

Mind you I'm not convinced lockdown will actually end in a week
 
Short run +2
Squats 3x15
Push up 3x10
Planks x2
 
Last edited:
Short run +2
Squats 3x10 (sore today)
Push ups 3x15 (not sure today)
Planks x2

Might need a day off the squats tomorrow. I'm so weak right now.
 
Short run +2
Squat 4x15
Push up 2x15, 12
Plankx2
 
Short run x4
Squats 4x15
Push ups 3x15
Plankx2
 
Short run +4
Squats 5x15
Pushups 3x15
Planks x2
 
Run +4
Squats 4x20
Push ups 3x15
Plankx2
 
Run +2
Squat 4x20
Push up 3x15
Plank
 
Run +2
Squat 4x20
Push up 3x15
Plank
Again

Workout tomorrow

I am thinking close to SS

Squat/Front squat 3x5
Press/Bench 3x5
Deadlifts - unsure if possible - 1x5. If not probably squats 5x5 and perhaps some chins.

Aim for more weight each session and reassess after a month.
 
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