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15mins on TM, 5.5 speed for 10 mins after warming up 5mins @ 2.7. Next time use smaller warmup.

Have to put in the work and build an aerobic base. It's probably the best way I can improve myself at this stage. I am kicking myself for not doing so earlier, but it's never too late to start. Have to put in the hours running - it will get me leaner, build endurance/stamina and improve my recovery ability, maybe not in the short term, but it will once the base is there.

I wish to jump higher. What shall I do?

End of month update

Bodyweight: 85.3kg (188lb) (gone up from ~84kg)
Waist: 35.5" (gone down some)

I could swear I am leaner than 4 wks ago but the scale actually went up :/ It's been tricky with all the injuries I picked up sticking to the diet. It's usually not recommended to be on a diet while injured so that interfered on attaining the weight loss goal. But it's actually possible i haven't gained fat but i've gotten leaner too since I'm visibly leaner and the waist measurement has been consistently close to 35" than 36.5-37.5" when I started this log.

Positives: Got my squat moving again, I am scheduled to be squatting today for 3x5 what I was using for an ugly 3x3 earlier. Moreover my triples have gone up too - the forms a lot better and this time I am completely stimulant free. Have not touched any stim for over 4wks now. That was a conscious decision on my part that it's better to reach my intermediate goals of bodycomp and strength without extra assistance, so no belts, stims, psyching up etc. It's all been fairly straight forward. I also switched to higher reps on the bench which I seem to be better suited to. My deadlift form is much improved, and RDLS are proving to be the best addition to my training i've made in a long time. I can actually do them with great form, and they are working well at targeting hamstrings.

Negatives: The injuries to my right foot, my left hamstring, left ankle, and intercostals were a setback. Had to take off about 2 weeks from training normally which cost me fitness and conditioning.

Going into June: I am confident that i've overcome the injuries, the ankle is the only remaining issue, and it's getting better every day. I am going to add back sprinting and jumping, and keep my lifts moving upwards. I should be looking at squatting 125kg for triples with good form if everything goes perfectly every week. Bodycomp wise, 83kg by the end of the month is a good goal. 3kg loss over 4wks isn't going to happen unless training is compromised, 2kg is better and I would like to stick to the pace of dropping 1kg every 2 weeks. That's fairly conservative, and at the same time, 2kg is actually a solid result from my current bodycomp. I feel I am very much at the cusp of 15% bodyfat now, I should be dropping below it within a few weeks.

Also just a passing note, I don't think I will be needing to get under 80kg to get near 10% bodyfat. That's good because I have no intention to be skeletal!

June Goal: So to summarise over June avoid processed foods, keep carbs high on training days, add back sprinting and start training jumping and aim to lose a kilo a fortnight over the month. Squat over 1.5*BW (1.5*83kg ~ 125kg) for heavy triples. Stay injury free.

^lol

Training
SQ 3,3x115, 3x112.5kg
BP 10,10,9 65kg
DL 1x3 120kg

Did some RDLs (which I am finding quite enjoyable since I did them for the first time last workout!).

Was a great squat workout. Difficult for sure, i struggled with most reps. But my form is starting to come together nicely. I will stick with the same weight until form is picture perfect. But i'm looking good for 120kg sometime next month.

DL form improving. Will not add weight until form is perfect for ~130kg worksets.

Injuries: Woke up today with R foot feeling very much 100% normal. But I didn't dare tempt fate by doing sprints just yet. Next workout - for sure though. L ankle continues to worry me. Why isn't it healing? I injured it in feb.

Training
SQ 3x5 107.5kg
BP 8,8,7 71kg
DL 3x127.5kg

Horrible workout. Felt weak even on lighter warmups.

Injuries update: R foot improving slightly every day, L ankle feels great day-to-day but deadlifts bother it. Dunno. Still laying off conditioning except a bit of treadmill work in the mornings.

Training
SQ 3x3 112.5 kg
BP 3x8 67.5 kg
DL 1x2 125kg
Sq was good, the 2nd set was paused. I'm confident i'll finish the month squatting 3x3x115kg. That should leave me well placed to aim for 120kg in June.

BP - i'm finding the 8th rep much harder than the ones before it. Guess i'm just not used to higher reps. Liking them so far though, hitting decent form and finding them a nice change of pace.

DL - I take 1 step forward and 2 back, every time I think i've made progress, something else looks wrong. Frustrating. Would love to have some coaching

R foot felt great as the workout went on. Am not worried about it anymore. Hamstring tenderness on L leg throughout the workout, although I felt a rush of endorphins through my hanstrings while doing  squats and DLs which felt magically amazing. I just hope I can get back to sprinting soon.. !

Then did some random lat pull downs and a bunch of chins and stuff, not logging them though.

Optimistic about squatting 115 and maybe 117.5 by the end of the month

Nutrition N: 4.5/5

Update on injuries..

In my new found zeal for athletic tape, yesterday I had taped the bottom of my R foot thinking it would be beneficial. But having removed the tape after waking up, I found it feels much better. Guess not everything needs to be taped. I'd also taped my chest last week (which was painful removing!) which might or might not have helped with the intercostal strain.

Anyway to so today I think I could probably still squat and bench today. L ankle and R foot seem to be okay. R foot is better than yesterday at least. But maybe squatting might make it worse. That's the question.

Also left hamstring seems to feel worse today than it did yesterday. It's not a soreness, feels like a pull or a strain. So not sure if squatting is a good idea for that either.

I guess i'll warm up and see how it goes.