Traning Week 1 - Recap

So we have just finished our first week. As we are just coming from quite a heavy program from Jamie Lewis (not the darts guy, the powerlifter), which was really high in volume, we started this program with really really light weight, to kind of do a deloading phase. This enables us to monitor our current state of strength better and how we feel in general with all the movements and exercises. It also helps us with getting our technique down, which we haven't trained in ages, so we got that going for us as well, which is nice.

The numbers

Day 1:
Squat 3x5 - 50 kg (110 lbs)
Benchpress 3x5 - 40 kg (88 lbs)
Deadlift 1x5 - 60 kg (132 lbs)
BB Curls 3x5 - 20 kg (45 lbs)
Hanging Leg Raise - 3 x AMRAP

Day 2:
Squat 3x5 - 55 kg (121 lbs)
Press 3x5 - 30 kg (66 lbs)
Power Cleans 5x3 - 50 kg (110 lbs)
Leg Raise  3 x AMRAP
Machine Rear Laterals - 3x15 - 20 kg (45 lbs)

Day 3:
Squat 3x5 - 60 kg (132 lbs)
Benchpress 3x5 - 50 kg (110 lbs)
Deadlift 1x5 - 70 kg (155 lbs)
SZ Curls 3x5 - 22,5 kg (45 lbs)
Ab Roll Outs - 3 x AMRAP ( each about 5 or so, really hard to do)

What's our first impression?

It really felt good to get under a bar once again, after the Jamie Lewis program just let us do stupid machines. Both me (Amin) and Jacob are really overwhelmed with the stress that's been put on our lower backs. Squatting three times a week, plus the deadlift, plus the cleans can really show you some of your weaknesses. And goddamnit the cleans gave me the worst aching in my delts I've ever had, but it felt actually great to feel the so intense for once.

We are really eager to see how next week is going to be with the cleans. Also, our backs are no longer used to these movements (we did a bigger training pause in summer, 1/10, wouldn't recommend). I am quite certain though it won't be a problem at all. We just have to focus on keeping our form tight and a straight back while performing all exercises.

All in all, it was a really fun week and we enjoyed the training.

Scaling next week

I think we will keep the scaling like this week. So we will go in 5 kg steps on the squat, 10 kg steps on the Deadlift. On the bench, we might jump 5kg, we might also do 10 kg more, that depends on how we feel on this particular day.

Of course, bodyweight wise nothing has changed dramatically. And also the look in the mirror says: "Gotta put in some more work there, buddy!", so that's what we're going to do.

Cheers Y'all
Amin