Yep, that's what I felt like last night during my workout. Pathetic. I hadn't trained for almost 6 weeks, nor did anything remotely active. Last year was a shitty year for me in terms of strength gains and reaching goals. I battled with motivation and probably made it to the gym about 1/3 - 1/2 of what I actually should have gone. Part of it was because I played soccer and found it a little difficult to juggle that and strength training, but it was mostly because I was lazy and had zilch motivation.
I am determined to make this year awesome.
First goal is to trim down some and compete in the Auckland powerlifting competition in May. I'm pissed about the change in weight classes because I DO NOT want to be in the 85kg weight class. I am actually going to try and aim for the 72kg weight class, whether I will get there I do not know because under 72kg is pretty lean for me. Nevertheless I do want to lose some weight because I am feeling a bit uncomfortable at this size and want to get a little smaller for my own personal satisfaction. Last powerlifting competition I did I was 74.5kg.
I'm lucky enough to have my own strength coach at home so I don't have to worry about making my own programs or worry that I'm doing the wrong thing. Having said that, I usually do sort out my own thing if I'm not training for something in particular.
This is what my training schedule is like at the moment. Only two days a week in the gym
Bench Press 5x5
Back Work (chins/rows) 4-5 sets
Glute Ham Raises 4-5 sets
Bench Press 3 x 3 (using 75% of weight from Day One)
Deadlift 3 x 3
Dumbell Bench 3-5 x 10
Ab work (heavy 6-8 reps)
I had my first day yesterday and this is what I did:
warmup 20kg x 10, 40 x 8, 50 x 3
60kg 5 x 5
warmup 40kg x 8, 60 x 5, 70 x 3
80kg 5 x 5
BW x 8, 6, 6
Glute Ham Raises
3 x 10
Bench press felt about right, but I think I went too heavy on the squats. After a break in training, squats always take me ages to build up again for some reason. It is weird. Once I get going it's fine but the initial few weeks are HARD. I am in pain today, mainly in my quads.
Today I went for a 40 minute brisk walk around the block. Was good to get out and about.