August Recap: 1st 'Heavy' Session since 2020!

COZ nobody ever said I was going to quit lifting entirely, least of all me. This is the beginning of a new 15 week program for my: 

Barbell deadlift

Axle squat

Axle overhead press

Axle Romanian deadlift

Axle good morning

Seated row

Axe-swing

Using a 5 x 10 template for all working sets, at least to begin. The number of working sets performed is reduced by one every three weeks, while the loading is increased - usually by five kilograms (though I am adding ten kilos to my squat) every week. As an example, for the deadlift:

Wk01 140 kg x 5 x 10 - done 17/08

Wk02 145 kg x 5 x 10

Wk03 150 kg x 5 x 10

Wk04 155 kg x 4 x 10

Rest week

Wk05 160 kg x 4 x 10

Wk06 165 kg x 4 x 10

Wk07 170 kg x 3 x 10

Wk08 175 kg x 3 x 10

Rest week

Culminating in a single set of 10 reps @ 210 kilograms in week 15 (or week 18, if you count the rest weeks). I will be performing all deadlifts without a belt, double overhand, for as long as possible. I will be performing the squat, OHP and RDL in the same routine, kinda as a variation on the SBD concept. I also have a weekly session dedicated to stretching/mobility and Tonfa training, though I hope to keep adding some on to the ends of my regular sessions where possible. I had actually planned to do some forward rolls and kata after Tuesday night's pulls, which were my first proper deadlifts since late last year, but I was already pretty destroyed. The spine feels good, though. It enjoyed it. Which makes a nice change.

PULL Tuesday August 17th

stretch: spine & hamstrings, quads, adductors w/curl-ups, arms & shoulders

Deadlifts w/standard bar:

60 kg x 10

100 kg x 5

140 kg x 5 x 10 - no belt (obviously), double overhand for all, possible TPR

Hamstring curls (p/l):

15 kg x 5 x 10