Pretty busy with studies atm, so forgot to update this. Didn't forget training though 5/3/1 cycle 1, week 1, day 2Bench press
warmup 20x5, 35x5, 45x5, 55x3
then 60x5, 65x5, 75x14Incline dumbbell bench press
26 kg x10 for 3 setsDips
3 x max - 5, 5, 4 reps
Final bench set was kind of crazy. It's the first week though, so this high rep nonsense will probably sort itself out eventually ^^
I'm still figuring out dumbbell bench, barely done it before so technique is all over the place. Weights purposely a bit low (that's 26 per dumbbell, if anyone's wondering).
I suck at dips. Not much more to say here 5/3/1 cycle 1, week 1, day 3Overhead press
warm up 25x5, 35x5, 40x3
then 45x5, 50x5, 55x7Hanging knee raises
3 sets - 10, 8, 6 repsPushups
3 sets - 10, 8, 8 reps
OH press wasn't great, but alright. Could probably have managed one or two more on final set on better day. When I'm not completely focused core stability turns to crap, and everything above 3-4 reps starts looking terrible.
Then alternated sets of hanging hanging knee raises and pushups, to save time. Nothing spectacular, but pushups are improving. Being able to do lots of pushups is cool, so that's good 5/3/1 cycle 1, week 1, day 4Squats
warmup 55x5, 65x5, 80x3
then 85x5, 100x5, 115x6Chinups
3 x max, 10-9-6Plank
I hate squats. Wish it wasn't good for you. But 6 reps is one more than prescribed, so guess I should be happy.
...and finally, today:5/3/1 cycle 1, week 2, day 1Deadlift
warmup 60x5, 75x5, 90x3
then 105x3, 120x3, 135x12Pull-ups
3 x max, 6-5-6, assisted, red resistance bandsBarbell row
Deadlifts were brutal. Not much more to add here. Curious to see how this progresses!
Did pull-ups with light resistance bands for the first time. Obviously harder than with the medium strength ones, but not as much as expected. Hope to be able to ditch the bands completely in a few months. Losing some weight would probably help with this.
Also did some jogging two days last week. About 5 km, 40 minutes both times = still taking it really easy. Knees felt a little dodgy first time, but haven't felt anything after that, so hopefully I just need to remember to warm up properly.
Hard to tell if weight is going down since it varies so much from day to day, but I think
I'm on the right track. If I keep from cheating more than like once a week, I should be able to drop below 100 kg before the end of the year. Trying to be careful though, don't want to eat too little now that I'm getting back into running.
Also, thanks for the responses guys!