A1
Warmups not written down.
Squats
82.5 x 5 (up from 80 x 6, still not 100% happy with heavy deep squat form but I feel it's getting better, aim for 6 clean reps next time)
72.5 x 8 (up from 70 x 7 - forgot I hadn't done all reps for this last time lol, oh well - up to 75 methinks)
62.5 x 10 (up from 60 x 8 - less conservative this time round and just went for it, up to 65 next time)
Paused squats
Rather than do a back-off squat set for reps, I did a load of paused squats w/40kg to try and work on technique and getting comfy in the hole (herp derp!). Forget the number of reps but it was over 10, with the focus not being on reps anyway, just knees out/chest up type stuff.
RDL
60 x 6 (up from x 4 last week AND with better form, nice - starting to get the Oly hook grip to work for me, and wearing my Oly shoes helps with these - onto 62.5)
52.5 x 8 (up from x 6, as I'm feeling more comfy with this lift, onto 55 - pro-tip I made up, I looked in the mirror to find the point where I lost bar tension - i.e. where you lose a straight spine - then rolled my trousers up to where the bar was at that point, as an aid to not overextend)
45 x 10 (up from x 8, too easy, onto 47.5)
Hip thrust
60 x 10 (up from x 8, onto 62.5)
55 x 12 (up from 55 x 10)
With these I've found the best place to do them is simply off the end of the bench, as the design of them means you can't do them across the length as the barbell hits the bench frame. I'm not that big so it feels about enough space for my back to do this comfortably. I need to buy a pussy pad for this lift though as I sometimes bump my hip bone and that ain't fun!
Chins
BW + 15 x 5 (up from BW + 12.5 x 6, struggled on the last rep but no failure)
BW + 7.5 x 7 (same as last time, grrr)
BW + 5 x 8 (same as last time)
Annoying but I guess I care most about the top set and that was up.
Seated DB press
15 x 8 (up from 12.5 x 10 - nice feel in the shoulders, although DB work isn't coming to me as easily as BB - probably the added stabilisation for single arm work)
10 x 10 (same as last week)
BB curls (standing)
27.5 x 6 (+25 x 2) - I did 25 x 10 last time and thought I could ace this but it killed me lol, stopped at 6 reps to avoid failure and did two with slightly less weight immediately just to get to 8. Stupid guns!)
20 x 11 (up from 20 x 10 last week)
I think my RDLs have a direct affect on my arm work - maybe I'll use straps for them or something so my arms are fresher later in the workout.
Ab wheel rollouts
x15, x15 - same as last time, still getting a feel for form - not getting enough feel in dem abs, so form squiffy I reckon.
Overall not too bad for Sunday morning fasted training I suppose. I jogged to the gym and walked back with some shopping. I'm P*SSED because Sainsbury's are no longer selling quark, which is a travesty because the Tesco one is a joke compared to it, and there's no Morrisons nearby who sell the Golden Acre stuff. I'll have to try that, or it looks like cottage cheese is in my future...
Warmups not written down.
Squats
82.5 x 5 (up from 80 x 6, still not 100% happy with heavy deep squat form but I feel it's getting better, aim for 6 clean reps next time)
72.5 x 8 (up from 70 x 7 - forgot I hadn't done all reps for this last time lol, oh well - up to 75 methinks)
62.5 x 10 (up from 60 x 8 - less conservative this time round and just went for it, up to 65 next time)
Paused squats
Rather than do a back-off squat set for reps, I did a load of paused squats w/40kg to try and work on technique and getting comfy in the hole (herp derp!). Forget the number of reps but it was over 10, with the focus not being on reps anyway, just knees out/chest up type stuff.
RDL
60 x 6 (up from x 4 last week AND with better form, nice - starting to get the Oly hook grip to work for me, and wearing my Oly shoes helps with these - onto 62.5)
52.5 x 8 (up from x 6, as I'm feeling more comfy with this lift, onto 55 - pro-tip I made up, I looked in the mirror to find the point where I lost bar tension - i.e. where you lose a straight spine - then rolled my trousers up to where the bar was at that point, as an aid to not overextend)
45 x 10 (up from x 8, too easy, onto 47.5)
Hip thrust
60 x 10 (up from x 8, onto 62.5)
55 x 12 (up from 55 x 10)
With these I've found the best place to do them is simply off the end of the bench, as the design of them means you can't do them across the length as the barbell hits the bench frame. I'm not that big so it feels about enough space for my back to do this comfortably. I need to buy a pussy pad for this lift though as I sometimes bump my hip bone and that ain't fun!
Chins
BW + 15 x 5 (up from BW + 12.5 x 6, struggled on the last rep but no failure)
BW + 7.5 x 7 (same as last time, grrr)
BW + 5 x 8 (same as last time)
Annoying but I guess I care most about the top set and that was up.
Seated DB press
15 x 8 (up from 12.5 x 10 - nice feel in the shoulders, although DB work isn't coming to me as easily as BB - probably the added stabilisation for single arm work)
10 x 10 (same as last week)
BB curls (standing)
27.5 x 6 (+25 x 2) - I did 25 x 10 last time and thought I could ace this but it killed me lol, stopped at 6 reps to avoid failure and did two with slightly less weight immediately just to get to 8. Stupid guns!)
20 x 11 (up from 20 x 10 last week)
I think my RDLs have a direct affect on my arm work - maybe I'll use straps for them or something so my arms are fresher later in the workout.
Ab wheel rollouts
x15, x15 - same as last time, still getting a feel for form - not getting enough feel in dem abs, so form squiffy I reckon.
Overall not too bad for Sunday morning fasted training I suppose. I jogged to the gym and walked back with some shopping. I'm P*SSED because Sainsbury's are no longer selling quark, which is a travesty because the Tesco one is a joke compared to it, and there's no Morrisons nearby who sell the Golden Acre stuff. I'll have to try that, or it looks like cottage cheese is in my future...
