Running stronglifts 5x5 at the moment. Great improvements but im still a weakling I only squat my bodyweight at the moment, 70kg. 1 and a half weeks ago I left for camping and I came back not long ago so had my first gym sesh back yesterday. The plan was to deload slightly to get back in to the groove of lifting but I got gee'd up and couldn't be bothered so I just did the weight I did on my last session, which was 70kg. I was very weak, heres what I did:
Set 1: 70kg, 3 reps (weak, so i decided to deload)
Set 2: 65kg, 5 reps
Set 3: 65kg, 3 reps (lost a lot of strength this set, so I deloaded more to hit my rep range)
Set 4: 60kg, 2 reps (might as well have deloaded to the fucking bar I was that weak)
Didn't even bother to do set 5.
Deadlift I knew i was weak so I took off 10 kilos, did all 5 reps just fine. OHP i took 2.5kg off did 5x5. Calf raises and static holds I overloaded 2.5kg (since they don't tax my body much as a whole) and did my sets fine.
Reasons why I suspect this has happened:
* Dehydrated while camping, when I came back I was 71kg. The next day I was 1 kilo heavier but I still have a little water to gain back.
* Went to the gym at night, didn't eat anywhere near enough earlier in the day
* While I was camping i decided to cut milk out of my diet (long story, I wanted to see what would happen) and me being the smart person I am didn't have another source of calcium. This caused my extra muscle stiffness and I was border lining getting a cramp in half of my sets.
Anything else I should think about besides the above points? I think I have a good understanding of whats going on and exactly why I was so weak.
After I do power walking I warm up with 2 sets of 3 reps squatting just the bar, deep ass to the grass. I was out of breath from my warm up and could never really catch it, and get a "satisfying" breath of air.