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Currently doing 3x5 Bench (90kg), Squat (125kg), Press (60kg), Row (80kg) - i'm ~78kg
Decent number there chap
want to get a 1rm at 100kg (just beacuse)
Just because is good enough... But surely with 5 reps of 90 you've got 1 of 100?
Also, without sounding like a dad... Or sounding like one, I'd stay away from 1rms... Nasty things them. They lead to injuries that'll set you back.
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Have you adjusted your nutrition since picking cycling back up? That will play a role in your ability to recover, particularly if you’ve increased your general physical activity.
ChainBreaker
tomatoe
@mcJ78
Hi all - quelle surprise - I need a bit of advice on restructuring my training again... was going pretty well for a while but since adding a few midweek rides back into the mix i'm struggling a bit.
Can only make the gym twice per week, currenly either Monday/Tuesday & Thursdays - not ideal for getting hench AF but i'm 45 so neither is that. Sticking to the big barbell stuff & trying to do full body(ish) both days but varying weight / reps a bit to accomodate.
Currently doing 3x5 Bench (90kg), Squat (125kg), Press (60kg), Row (80kg) - i'm ~78kg for reference so reasonably happy where I am at present, been adding a kilo every week or two for the last couple of months but starting to struggle a bit having started cycling again - probably not getting a proper recovery as i'm doing something pretty much every day, the rides are fairly easy 20 milers but it all adds up to more fatigue.
Do I struggle on until I get used to the extra load, but concentrate on maintaining the current weights for now - or do I drop to 3x4 / 3x3 and try to keep adding a kilo or so every other week, more weight but less reps = less volume?
I know my situation is far from ideal & there's always going to be a compromise but I don't want to go backwards - what would you do? I probably want to prioritise bench as i've made decent progress with that & want to get a 1rm at 100kg (just beacuse) but my squats will probably need to drop a bit to accomodate the cycling - shoulder press & row are never going to be optimal due to the bench press on the same day, so happy to mix those up