Yesterday, I returned to the gym for my bi-weekly session. Unfortunately, I had missed two gym sessions over the past week and a half due to my illness. I was a bit sceptical to return yesterday but I made the choice to give it a go. It kills me not to be training so I was always going to return as soon as possible realistically! This week’s sessions were meant to be a recovery week, where we lower the weight and reps in order to allow our body time to rest and full recovery. This is a normal occurrence at the end of every four week block.
Due to the fact that I had missed a full week of gym i.e. two sessions, I decided to consider that week out my recovery week and use the last block as a catch up period. This meant keeping/adding the weight on each exercise and following the sets and reps as if it was week 3 of the block.
Surprisingly enough, I felt extremely good during the workout. I thought there might have been a backlash due to the week out but I felt great and even hit a few PR’s. It nice to know that I haven’t stalled yet and I’m consistently increasing the weight each week. I was particularly happy with the weighted hip lifts, where I hit a PR of 120kg on my last set, an increase of 5kg from the previously session. Other increases include an additional 12.5kg on the step ups, a 15kg increase on the RDL and a small increase of 5kg on the jammer press. All of which are PR’s. The only downside was the walking lunge, where I dropped down to 16kg (previous 17.5kg), mainly due to the fact that I couldn’t find the 17.5kg dumbells in the gym! I felt that going up to 20kg would have been too much so I decided to go back down to 16kg for all three sets.
Overall, still happy with the progress and looking forward to the new block starting tomorrow! Sorry for the lack of video/photo content, I’m working on it. Hoping to have something sorted for this week coming!
Week 14 stats:
Body weight: 68kg
Weighted Hips Lifts – 3 x 8,6,6 for 110kg, 110kg, 120kg
Step Up (Barbell) – 3 x 8,8,6 for 50kg, 60kg, 60kg
Walking Lunge (Dumbells) – 3 x 8,8,6 for 16kg
RDL (Barbell) – 3 x 10,8,8 for 50kg, 55kg, 55kg
Jammer Press – 3 x 8 for 27.5kg, 27.5kg, 30kg