My training in the last 7 months has been extremely inconsistent. I have always loved Olympic lifts and squats, and since I injured my knee, I couldn't train with routines I like. Since mid-March, I had not gotten more than maybe 10 workouts. I'm done with IITM and am back home now. I didn't find a good gym here, just a regular fitness centre. But luckily, they have a decent barbell, though its very hard to get a good grip on it. These gyms don't have chalk powder either. I tried several times to deadlift beyond 120kg, but had to abandon each of the attempts halfway when the barbell started to slip off my palms.
Currently I'm not using any of the famous routines. I'm just working till a few heavy sets (for 1 or 3 reps) and then dropping back for a few more sets of 5-8 reps. I'm training for 4 days a week. Owing to the knee injury and the give up barbell, I can't squat or pull or deadlift. But I'm steadily getting my strength back on the upper body stuff. In the last 10 days, these are the lifts I've gotten to:
Bench press: 95kg single
Military press: 70kg single (The smallest plate in the gym is a 2.5kg plate.No 1.25kg or 1kg plates)
Push press: 85kg single
Barbell rows: 75kg for 3 sets of 5 reps
Back squat (PL style): 100kg for 3 sets of 3 reps
Deadlifts: Several missed and completed attempts at 120kg
I start each workout with power cleans from the hang, working up to 70kg for 3 sets of 3 reps. Power snatching more than 40kg is also pretty difficult because of the barbell. Since squats and deadlifts are now out of the question for me right now, I'm going for split squats and good mornings instead. Just got to 50kg on both exercises, and I'm going to push both of them upto 75kg soon.
This is how it has been till now. For the next 10-15 days, I'm going to use my stock routine and a few high rep sets in the end of the workout (hoping for a little fat loss). Once I feel like I'm back in form, I'll start up on either of Westside conjugate method or Wendler's 5/3/1 routine. I've signed up for the gym for 3 months. Hopefully I'll stick to my schedule and make some decent gains in this period.
Currently I'm not using any of the famous routines. I'm just working till a few heavy sets (for 1 or 3 reps) and then dropping back for a few more sets of 5-8 reps. I'm training for 4 days a week. Owing to the knee injury and the give up barbell, I can't squat or pull or deadlift. But I'm steadily getting my strength back on the upper body stuff. In the last 10 days, these are the lifts I've gotten to:
Bench press: 95kg single
Military press: 70kg single (The smallest plate in the gym is a 2.5kg plate.No 1.25kg or 1kg plates)
Push press: 85kg single
Barbell rows: 75kg for 3 sets of 5 reps
Back squat (PL style): 100kg for 3 sets of 3 reps
Deadlifts: Several missed and completed attempts at 120kg
I start each workout with power cleans from the hang, working up to 70kg for 3 sets of 3 reps. Power snatching more than 40kg is also pretty difficult because of the barbell. Since squats and deadlifts are now out of the question for me right now, I'm going for split squats and good mornings instead. Just got to 50kg on both exercises, and I'm going to push both of them upto 75kg soon.
This is how it has been till now. For the next 10-15 days, I'm going to use my stock routine and a few high rep sets in the end of the workout (hoping for a little fat loss). Once I feel like I'm back in form, I'll start up on either of Westside conjugate method or Wendler's 5/3/1 routine. I've signed up for the gym for 3 months. Hopefully I'll stick to my schedule and make some decent gains in this period.
