Today’s workout was focused heavily on pulling strength, back development, arms, and conditioning. I’m gradually getting back into heavier lifting, but I’m deliberately not trying to rush the process.
Deadlifts: Starting the Comeback
I started my deadlift session with 20 kg and gradually worked my way up. I eventually reached 60 kg, using a 20 kg bar with additional plates.
For my final set, I pushed up to 80 kg total for 2 reps.
I’m currently not trying to push my maximum strength too aggressively. The goal right now is simple: build the foundation first and avoid unnecessary injuries.
There is no point in trying to prove strength in the gym if it means setting yourself back for weeks or months.
What makes deadlifting particularly interesting for me is that I remember my previous conventional deadlift PR was 262 kg.
That number is still somewhere in the back of my mind.
I want to deadlift 262 kg again, but I know it will take time. I’m treating this as a rebuilding phase rather than trying to jump straight back to my old numbers.
262 kg is the destination. Today’s 80 kg is simply another step toward it.
Weighted Machine Pull-Ups
After deadlifts, I moved to weighted machine pull-ups.
I used relatively heavy resistance and completed:
- 3 sets
- 8 reps per set
The focus was on controlled pulling and getting quality work into my back and upper-body pulling muscles.
Rows
I followed the pull-ups with rowing movements using a medium weight.
This was more about accumulating quality volume and working the back through a controlled range of motion rather than chasing maximum weight.
Biceps: Hammer & Dumbbell Curls
Next came direct arm work.
I performed both hammer curls and dumbbell curls, using 10 kg dumbbells in each hand.
The target was
3 sets × 10 reps
At this stage, I’m focusing on consistency and gradually increasing my capacity rather than simply throwing heavier weights around.
Face Pulls
I then finished my resistance training with face pulls.
I used a decent weight for:
3 sets × 8 reps
Face pulls have become an important part of my routine because I want to continue developing my upper back and rear delts while maintaining good shoulder mechanics.
Finishing With Zone 5 Cycling
I ended the workout with a short but intense cycling session.
I pushed the intensity into Zone 5, and my heart rate reached approximately 168 BPM.
I didn’t stay there for a long period—just a few minutes of very hard cycling.
My current cardiovascular goal is to improve my VO₂ max and overall conditioning. I’m gradually incorporating higher-intensity work into my training alongside strength training.
Next time, I’ll upload my VO₂ max and cycling data so I can track the progress more objectively rather than relying only on how the workout feels.
The Bigger Picture
What I’m working toward right now isn’t just one big lift.
It’s the combination of:
Strength + muscle + conditioning + mobility + endurance.
I want to become stronger again, but I also want to build a much more complete level of athleticism.
And that means accepting that rebuilding takes time.
I have already pulled 262 kg conventionally in the past. I know what I’m capable of at my peak. But getting back there isn’t going to happen in one workout.
Today it was 80 kg × 2.
Eventually, I’ll work my way back toward 262 kg.
The PR isn’t going anywhere. The process is what matters now.