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i haven't logged in a minute (as the kids say). i tweaked my back doing deadlifts. to be fair i think the main reason was life stress etc ruining sleep and recovery and also the first time i did sprints wrecking my muscles and nerves .. so all of that combined just made the conditions perfect for a a
 back injury. and ofcourse being a stupid caveman i never even considered backing off so here we are. i dropped the bar after the 3rd rep of 152.5kg. i'd done 5x155kg last week so it's not like it was easy, i was going for 6x152.5kg, 5x157.5kg and 177.5kg - bailed the workout  on the first set.

good news is, i rested one day, did nothing  for the entire day for first time in like 8 months.

Tue (9/03/2021)
Daily Activity:   
Daily Training: n/a
BW: 98.2

BP 6x3x90
DB BP 2x8x35
Dips 2x8x17.5, 12x2.5

Notes:
got sick of being so fat, trying to drop a kilo in a week.

Wow my password still works.. haha

so as update, currently 85kg soaking wet and can run a sub 60min 10km without trying too hard. I PR'd 10km last week at 56:06 and yesterday i PR'd my 5km at 26:44. The week before that i ran my fastest 1km at 5:07. The interesting thing is i've build this fitness just by consistently running 1x a week. I don't want to specialise on anything, just think that's fool's gold, so i try to progress everything gently on a 1x weekly schedule.

I have about 1.5kg of straight up fat to diet off and then i will do a recomp, try gain some of muscle mass/strength back which i lost while dieting down to 85kg from the pandemic heaviest of 100kg.

Lifting goals are 60/90/140/180 for sets of 5 on ohp, bp, bs, dl. I'm currently at 57/84/102/142.5kg - i had a 3 week holiday so that set me back on lifting but not in a rush to get back to previous levels quick.

In terms of training, i intend to add interval training as the weather gets warmer and im eating more food to recover. I think by using HIIT i can get my 5km time closer to ultimate goal of 22:30 and 10km to 50:00. Not in a rush to get there though, want to enjoy the journey.

Will update hopefully in 6 months

welcome back! 

welcome back! 

Nice to see you back mate. Where's your squat at nowadays?

Thank you both! Right now i'm at 100kg worksets (4 sets of 5) for BS and 5x95kg for FS. I'm aiming to progress 2.5kg per week. I dont think i'm eating enough to progress squats right now - so they've been stuck a while.

Sunday - 91.6kg bw
Treadmill run - 8.5km - 51:20 @ 6:02/km

HR was way too high, not sure what exactly it was since I don't trust the watch measurement of 168bpm average but my HR strap battery died prior to the run. Next time go a bit longer, going to cap it at an hour though.

Wed - ? BW

Game day! Second game back, I was able to fill in again for the same team. Only catch, we only had 4 players. I'm not in shape so playing a full court game (which i could barely do even 10 years younger and 15kg lighter) without going to the bench was a huge challenge. But my training seems to be working! The itnervals ive been doing have already shown great promise. I handled it much better than expected. I logged this one with a HRM: Please give me your insights:



I never ever hit those peaks in my normal training. Like running a hard threshold run might have me maxing out around 190-200 - but 230 is wild. It goes to show that i have an aerobic base but it's not why i'm unfit for the sport - it .. must .. be anaerobic??

Game was good. I took a few shots (last game i only took one and airballed it and it was only because i wanted to force it to have that checkmark that i attempted a shot). made most of them. Got a block or two, a few rebounds. TOO MANY turnovers, turns out shooting around like I do once a week does nothing for making you connect well on passes with an actual player lol. So i will need to get more reps in for that.