End of training cycle review, PRS, and goals for next months; Sept 13th workout log

My six weeks workout plan came to an end today. This weekend is to reflect on the last month and a half of training, find what worked and what could have gone better.

Next week will be a recovery week, with less training volume, and the next workout cycle will start on September 22nd.

Highlights of the last 6 weeks

• All time deadlift PR, bringing my total up to 175kgs. To be completely honest, this was less than I expected, since the last two months were dedicated to this movement. I'm grateful for the record, but there are a few things I'll do differently in the next phase.
  

• All time squat PR. I squatted, ATG, without any pain in my knees 130kg. A first for me.
  

• I ran 22km without any pain in my knees for the first time since 2020. I stopped running back then because of chronic knee pain. It's great to be back out there.
  

• My FTP (Functional Threshold Power) increased from 280 watts to 300 watts.
  

• I found a good balance between strength training and my cardio workouts. I was able to push harder during the endurance sessions without compromising my strength and body weight.

My usual running route: Hyde Park

Goals for the next cycle and what will change

Goals

• Strength training

  • Continue increasing my deadlifts, and get the elusive four plates (180kg)

  • Increase my squat to 135kg

  • Bring my bench press back up to 140kg

• Cardio

  • Do more regular long bike rides

  • Increase my FTP

  • Start doing tempo runs and intervals outside, instead of the treadmill

  • Incorporate hill sprints on a weekly basis

I'll add different types of deadlifts next cycle: paused, trap bar and conventional

What will I do differently

Deadlifting

Last cycle only had one, very heavy deadlifting session. I just don't think the weights I am moving warrant a once-a-week approach.

When I read about the program, that frequency was recommended to account for all the neural fatigue heavy deadlift causes. This is true for very heavy loads, which I don't think is what I'm pulling.

I also really enjoy deadlifting, so I'll be adding two other workouts with them.

Consolidate strength workouts

This past cycle had 5 strength workouts. Two of them were very short. I'm thinking of doing a 3-4 strength workout approach, with each of them being a little longer than the last cycle.

Get a hydration pack

I'll get my hydration pack from wherever it is (I'm 90% sure of where I left it). This will make my long runs more enjoyable. Even with good nutrition the day before, I get really hungry at the 90-minute mark. I also get pretty thirsty, and carrying my water and snacks seems like a simple solution,

Training plan for the next 6 weeks

This is roughly what I'm thinking about for the next cycle.

Mondays

Heavy bench 5 x 5

Squats 3 x 8

Paused deadlifts 3 x 5

Snatch grip RDL 3 x 8

HIIT workout from home

Tuesdays

Mobility and VO2 max intervals. I'll alternate one week on the bike, one week running.

Wednesday

Deadlifts 3 x 5

Squats 3 x 3

Paused bench 3 x 5

Weighted pull ups 3 x 5

The cardio workout will be a long run or ride. I'm not a huge fan of doing leg workouts and a long run on the same day, but this is where my work schedule comes into play. Wednesdays are usually my longest day in the gym, with long breaks in it.

This makes it a good day to do lots of training. I'll try to do the long runs on Thursdays if I can, but this will depend on work.

Thursdays

Mobility and tempo intervals either biking or running.

Friday

Trap bar deadlifts 3 x 6

Split squats 3 x 8

Incline dumbbell bench press 3 x 8

Barbell bent over rows 3 x 8

I'm sure I'll change some details as I go along. I need to see how long the strength workouts are and how fatigued I feel after them.

Have a great weekend, and see you in a couple weeks! (I won't make a weekly recap for my recovery week).

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