Training log May 25th, workout schedule change and getting sick

Clem Duranseaud
3 days ago
4 min read

After last week's recovery, I felt good. Well rested and eager to train. I modified my workout schedule slightly, in an attempt to recover better between sessions.

On Thursday I got sick. A little cough, runny nose and eyes that felt like they wanted to creep in the back of my head. Fun stuff.

Monday: bench press, paused deadlifts, single arm rows

Bench press: 3 sets of 2 reps after my PR attempt

Paused deadlift: 3 sets of 3, an increase in intensity from last week

Single arm row: one all-out set

We almost got three plates!!!

Oh it was so close, and only a light touch from my spotter on the bar on the way up makes me say "almost got it". So that's good news.

I'm feeling my hamstrings and glutes more on the paused deadlifts now.

Even though the weight is not going up on this lift, being able to perform it better is a good form of progressive overload. I just need to make sure it transforms into an actual performance progress, which is bound to happen due to better technique.

I ran out of time for my single arm rows. I did one really tough set (hit a 10 rep PR) and called it a day.

Tuesday: weightlifting and squats

Hang clean: 2 sets of 5

Barbell clean: 3 sets of 3

Overhead squats: 2 sets of 5

Hang snatch: 2 sets of 5

Barbell snatch: 3 sets of 5

Back squats: 3 sets, see notes

The snatches are coming along nicely, I'm feeling more comfortable passing under the bar, and I'm making better bar contact on the way up.

I did not go lighter on the cleans like I promised myself I would last week. Well done Clem, you ego lifter you.

The squats were ok, I did my usual three reps at 110kg, then put on 120kg and only got 2 reps.

In order to get more reps at that weight, I did a cluster set of five singles. I did one rep, put the bar down, rested for 30 seconds and did another rep. I repeated this pattern until I felt I couldn't do another rep and got to 5 reps total.

Cluster sets are a great way to get more comfortable with a certain weight. I use them mainly for strength workouts, but they can also be used for hypertrophy.

Their huge downside is how long they take. 5 reps with 30 seconds rest in between them is two and a half minutes just for one set.

My legs, and glutes especially, were very, very sore the next day.

Cardio

Easy zone 2 run, 30 min.

Wednesday: Bench, pull ups and seated rows

Bench press: 4 sets of 4

Pull ups: 4 sets of 4

Seated row: 1 very intense set, two back offs

My pecs were still sore from Monday. I put 120kgs and did the first three sets. I put 125kg on my last set and did... a cluster set.

I was able to do all the pull up sets with 35kg, which is good progress for me.

Seated rows felt fine, the very intense set is a good way to push my limits. Then the two easier sets are great for technique and making sure all the muscles are firing properly.

Cardio: spin bike

Warm up 10 min
2 max effort sprints, 1 min rest
VO2 intervals: 4 x 4 min on with 4 min off
2 max effort sprints, 1 min rest
5 min cool down

I went home and filmed a 30 min HIIT workout for my YouTube channel. I was absolutely wrecked by the end of the day. This was too much for me, but with my personal training schedule, it was the only way to get all those workouts in this week.

Thursday: rest day

I am happy with the intensity of my workouts and I feel the strongest I've ever been. This week, I've felt new levels of muscle soreness. This is good, and I need to adapt my training schedule.

I've been lifting five days in a row (Mon - Fri), with two full rest days on the weekend. So far this worked, but on Thursday I didn't feel like I would have gotten a good workout in.

I'm going to keep the same number of workout days and rest days, but instead of doing two in a row on the week, I'll rest on Thursday and then Sunday.

I'm not changing anything in the actual workouts, just the rest days. I'll do this until my wedding (4 weeks) and see how my body reacts.

Friday: Deadlift, lat pull down and incline rows

Deadlifts: 3 sets of 3

Lat pull downs: 3 sets of 8

Incline bench rows: 3 sets of 12

Woke up feeling sick. Not ideal.

On days I feel like garbage, it's not about going getting the best workout ever. It's about showing up for myself. The workout sucks, but it's another brick on the house.

I went lighter on the deadlifts, worked with 160kg. I was hoping to be around 165kg, oh well.

Lat pull downs felt brutal, I went lighter than usual and just got some reps in.

I did manage to progress my incline rows to 3 sets of 12, a 2 rep increase over last week.

Next week I'll go back down to 3 sets of 8 and use the 42kgs.