New strength cycle, Huge training session, workout log aug 11th

Clem Duranseaud
11 minutes ago
3 min read

Believe it or not, this is in the middle of London.

This week's highlight was the start of a new deadlift cycle, my goal being to increase my 1 rep max in a couple of months.

The increased volume of running and cycling over the last few weeks has allowed me to train longer on those activities without getting as tired.

Monday: new strength cycle

Deadlifts 5 x 3
Squats 5 x 3
Bench press 3 x 3

Only the deadlifts were super heavy, I pushed at an RIR of 2-1 on most sets. The squats and bench were more at an RIR of 3.

Tuesday: Back day, vo2 intervals and Dumbbell workout at home

Strength work

Seal rows 3 x 10
Lat pull down 1 top set + 2 back offs
DB bench press 3 x 8

Cardio work

4 by 4 intervals, first one at 4:00 pace, the other three at 3:45.

Dumbbell workout at home

You can see it here: https://youtu.be/s8EZE-Zw80I

My workday was light, which gave me lots of time to train. I usually try to do my home workouts on Mondays. I figured that with the strength and cardio work being short today, I could manage a third workout.

Wednesday: bench accessories and long run

Strength training

Close grip bench press 3 x 5
Over head tricep extensions 3 x 10
Shoulder presses 3 x 8
Seal rows 3 x 10

Cardio workout

Spin class
1 hour zone 2 run

I went to bed at 8:45 after all this. I did the run right after the spin class, just eating a banana and chugging some water. The challenge was fun, but it knocked me out.

Thursday: second leg day and threshold intervals on the bike

Strength training

Leg press 3 x 5
Front squats 3 x 5

Threshold intervals

3 x 8 minutes at 100-110% of FTP

I did not know if training legs was going to be doable after yesterday's adventures. My muscles felt sore, but mentally I was there. Once I started pushing the weights, everything felt good.

I increased my FTP a couple of weeks ago, so the spin workouts have felt a little rougher than usual. I wanted to do 3 x 10 but I could barely manage to keep the FTP over 100% for 8 minutes.

Today was very encouraging from a recovery perspective. I would not of been able to train like this after a 2 hour cardio workout the day before a month ago.

Friday: heavy bench singles and back workout

Bench press 3 x 1
Weighted chin ups 3 x 5
Single arm dumbbell rows 3 x 8
Face pulls 3 x 15

The singles felt heavy AF. I failed at two attempts and was incredibly thankful the pins were there. On a good note, my shoulder felt so good, any pain I felt in June is completely gone.

I felt quite tired that day and opted not to do a cardio session. I will add it in a couple of weeks.