I’ve been considering starting a log on here for a while now, but held off, because I already keep a log book and wasn’t sure anyone would be interested in my training or random thoughts or questions. COVID has also thrown training for a loop this year, like for everyone else without a home gym. I’ve decided to go for it, though, because I haven’t had a training partner in a couple years and so no one to keep me in check or tell me when what I’m thinking is stupid. Also, having turned 40 a couple months ago, I’ve started trying to consider a range of aspects of fitness, including mobility and endurance, in the hopes of being able to continue to train for decades more.
The title of the log is a bit tongue-in-cheek. I’ve come to consider optimal as a moving target, only really applicable to your exact situation and goals. For example, is my training optimal for becoming the best possible powerlifter, bodybuilder, runner, etc? Not even close. What I’m trying to do is work towards my current goals while enjoying training and keeping a balance with work and family.
-385 squat (eventually I’d like to get back to 405). I’m currently at 3 reps with 335.
-405 deadlift (500 is a goal I still haven’t hit, but I’d be happy with 450 at this point). Recently did 5 with 365.
-275 bench (eventually back to 315). I have no idea where I am currently, because I haven’t really benched in a year.
-Keep some ability to run. During the shutdowns, I managed to be able to do 2.75 miles at a 8:30 pace and 5 miles at a 9:00 pace. I can currently do 2.75 miles at a 9:30 pace, but some of that difference is due to running on snow and ice and wearing multiple layers. I’m not interested in improving my running at all, just keep it in this ball park. I just don’t like the idea of having to say I can’t run or collapse after a mile.
-Improve mobility pretty much all over.
-Build muscle (or at least try to).
I think these are pretty reasonable, given where I am and where I’ve been. None of these goals are things I haven’t done in the past and none are anywhere near elite levels. My primary goal is building muscle, but getting my strength a bit back is a close second. The mobility and cardio/running are more for overall health and longevity.
Currently my training is built around a 5 day split with “high” volume (around 16 sets/bodypart). It seems to work for me and I enjoy it. What I’m working on is how to fit in trying to get my S/B/D numbers back up a bit and keep my running numbers.
I noticed coming back from the shutdowns, my squat and deadlift just don’t feel coordinated or tight and I haven’t benched in a long time, so for the next couple of weeks, I’ll be doing low weight/low reps, but a lot of sets to try to get the technique back and then build the weight from there. I plan on running 2-3 days/week, but only this 2.6 mile loop I like. I just need to plan it around leg day. I find if I run the day before, my strength/energy for legs is super low.
I’ll get into more of my actually training in my next post.
If anyone happens to read this and have any thoughts or suggestions, I’d love to hear what anyone thinks.