Today's reading is taken from the Swoley Bible

Pull w/ Dips

Only time for one good session this week and want to do legs on Thursday (then away for the weekend). All after two days cycling after a week off so pretty tired - was a horrible ride in this morning! Gone pretty deep with the calories too - topped 4k I think :D (which isn't that much with 2 hours cardio plus gym)

Deads (3 min rest)
WU (55,85,105)
3x5x125

Weight was fine. Curious to what my 1RM would be - don't like the idea of testing it though :o Getting nice callous on fingers #noglovespleasewe'rebrutish

T Bar Row (60s onward)
WU (20,35)
3x8x45

Using my new t bar handle which was very exciting as made setup much easier. Hard work though!

BOR
WU (15,15)
3x8x45

Going for very flat back - does that make them pendlays? I worked out that my wrist curl is down to not pulling back with my elbows. Set seems to go 1,2,3,5...6...7......8 :)

Dips (pyramid)
10
5kgx9
10kgx5
5kgx5
6
 
Bench rep test

Given my cunning plan for a bench-a-thon I mentioned in the Gym Rats thread, it made me wonder about how much I could do in a short period. So I done a test -

Bench
45kg x 38 in 3 mins, then 3 mins rest
45kg x 22 in 2 mins, then 2 mins rest
45kg x 13 in 1 min

Massive pump and 3285kg total. Not to do often but quite fun for a ten minute sess.
 
Birthday legs

Giving myself some wheel upgrades for a birthday present :D

But first, a quick high bench test again:-

Bench (60s)
WU (15,15)
15x50kg
2x10x50kg

I think my aim is for 10 tonnes in a day, possibly at 50kg which is 200 reps which is 20 sets of 10. Should be fine in an 8 hour day, 2 sets on each hour with lots to spare.

Romanians (2 min)
WU (50,50)
3x8x90

PB again. Although didn't quite think I had the form right and some lower left side back soreness after. Try a lower weight next time and be sure of hamstring action.

Squats (60s onwards)
WU (15,15,55)
3x8x75

Only 3 sets to make time for paused. Weight still feels pretty light.

Paused squats (5 count down, 5 pause, 1 up)
5x55kg

Yummy!

Good Mornings
WU (15,15)
3x8x45

Not done these for a while. Keep those legs straight for a proper stretch.

Bench
15x45kg
2x10x45kg

To tip me over 10T moved today :) Happy Birthday me!
 
Only a little soreness today - either I'm getting stronger and used to a leg day, the compression tights help or I was usng slightly off form and using more back than hamstrings. I guess a combo of all three :)
 
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Push

OHP (2 mins rest)
WU (15,15,30)
40x8,7,7

Went a bit lighter and more reps as arm is still a little sore from giving blood yesterday.

Push Press (60s rest onwards)
40x6,5

Bench
WU (15,15,45)
55x10,8,7

Still testing for the knee in the curve of weight vs reps. Probably not a fair test after OHP. Shoulders feeling it.

Dips
8,5,5

Nought left.
 
Pull

Deads
WU (55,85,110)

Meant to go for AMRAP at 130 but left side of back was feeling a bit sore before I started (even after stretching). Was worst once weight was down and I stood back up so stopped. Cold weather maybe?! I did spend 6 hours on a train yesterday.

T bar row
WU (20,35)
5x8x50

Extra volume to make up. Last few reps were at my limit.

Pendlays
WU (15,15)
5x8x45

Form is rubbish for these :(

EZ Curlz
3x12x20kg

What - don't judge me, pumper's gotta pump!

Overall - bah. Back still tight when moving from sitting to standing. Hope it settles down for tomorrow legs session.
 
Legs

RDL (60s)
WU (55,55)
3x8x75

First due to rack setup and it helped warm the ol back up. Reduced weight as previous sets have been a bit back dependent.

Squats (2 min rest)
WU (15,55,55)
3x8x75

Extra WU @55 - bar does nothing for me. Like last time, concentrating on breath in at top, down and exhale on way up.

Same weight as last time, although was sorely tempted to do a mrthingyx and just smash some heavy stuff. Next time. Need to make sure back doesn't keep being cheeky. Would guess I've could rep 85-90 given how easily 75 goes up.

Paused squats (5 count down, pause at bottom for 5 and up)
2x5x55kg

These are getting easier - deceptively hard still! Feels like a leg effort when doing them but back pump after.

Good Mornings
WU (15,15)
3x8x45

Trying to not use back over hamstrings by keeping legs straighter.

Decent session - reward is rugby and whey hey icecream :D
 
Shoulder messing about

21s
4x21x5kg (each hand)

Arnold press
4x15x5kg

Small weight but good burn. Upper back was a bit sore after yesterdays leg day - squats; the whole body exercise :)
 
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