Today's reading is taken from the Swoley Bible

Was just moving bar back to garage but the bench called to me - what have I become?!

Bench (@77.5)
Wu(15,5,45,65)
77.5x4
77.5x3
77.5x1

First time ever at 77.5. So it's all PB baby :) Ugly stuff though.

In jeans so can't continue with usual squats so it's an turned into an upper day :o

Dips
3x9
5
1 min rests

Pull-ups
5
5
3
3
2

1 min rests

Did some stretching once home and some much more comfortable Bulgarians.
 
New routine time!

I'm getting a bit bored with the old stuff so time to mix it up. Push / Pull / Legs time :D

And Fridays will be Henceforth be renamed as Legs day
 
Legs

Squats
WU (15,15,15,45,65)
5x8x75 2 min rests

Not huge weight but 40 reps is the aim. Will slide weight up from here by 2.5 per session

SLDL - or at least what I think they are (bar on rack, lift, step back, drop it down and hump it back up with straight legs)
WU (15,15,35,45)
3x8x55 60s rest

Don't think I got these right - bit too much back involved? Didn't feel much hamstring going on.

Bulgarians
8xBW(x each leg)
8x10kg (holding plate)
8x20kg (on right only, left just couldn't keep stable. Foot was turning over / out a lot)

First set was worst and I should use bar on shoulders as plate interferes with knee. Good exercise to work my balance. Right leg hates being on bench - hip tightness galore I would guess.

Hanging leg raise
3x15

What, they've got leg in the title haven't they?! Found it hard to control the swaying at first, then tried bent knees from 3rd set onwards and realised I'd probably just been swinging my legs about 15 times! So started count again.

Then some stretches -
3 x Each leg straight in the air, then across body to touch opposite hand. Really feel those in outer quad / outer hip area.
5 x Bridge ridge hold for 5s

Mmmm, impending leg DOMS tomorrow? Any other exercises I can stick in given I've got a bar, squat rack and bench only?

Other leg ideas discounted are lunges (too similar to Bulgarians?), calf raises or indeed anything calf based (seem a bit pointless), box jumps (could do weighted ones onto my bench.), hip thrusters (I look great in yoga pants already ;) )
 
Beastly! :)

When doing SLDLs, make sure you have a bit of bend in your legs so your hamstrings can stretch... Then push through the heels to force those hips through.

Regarding alternative leg misery, try something from this list:

- front squats
- good mornings
- pistol squats
- step ups (onto the bench)
- thrusters (lolz)

Enjoy! :)
 
Push time

OHP
WU (15,15,25,35)
40x5
40x5
40x7

Was aiming for 45 as WS but it wouldn't budge. Not 100% after a few mulled wines last night maybe.

This will be first as the rack will be setup this way after leg day. Also makes OHP my main lift of push, which I like the idea of. Need to re-read up on form - not getting enough hip action don't think.

Bench
WU (15,15,45)
65x5
65x6
65x6
65x4
65x4

5x8 is the aim for this, still being weak today. 2min rest. Played safe with 65kg after OHP failures. Headache coming :(

Dips
9
9
5
5
5

60s rest. Usual nice pump. Off to get a pre-emptive lacrosse balling in. Took longer than I would like - might have to drop a few sets / rest times to get it under 50 mins.
 
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Pull

Powered by the office 12 mince pie "challenge" - one of only two to complete it. IIFYM init

Deads (3 min rest)
WU (55,85,105)
115x3
125x1
115x3
115x3

125 didn't feel right from setup and then it never got going. I haven't DL'ed for a while which is naughty and shows.

BOR (2 min rest)
WU (15,15,45)
3x8x55

Still not convinced I get full value from these. 2min res.

Inverted row (60s rest)
7 pro
7 sup
8p
7s

Which grip is normal for these - pronated or supinated?

Curlz - should be chins but it's raining :)
3x12x50lbs
 
Changing the grip on inverted rows alters the musculature involved slightly.

The difference is somewhat academic in terms of results, but supinated requires a bit more thought due to the temptation to curl...
 
Legs

Passed through 4000 miles in 2014 yesterday. So my legs must be strong and I don't need to squat right?! :p

Squat (@77.5)
WU (15,15,55)
2x8x77.5
2x77.5

These felt heavy and tightness around right lower back area. Felt it most during last set so stopped. Clearly form not right - will need to do a daytime set and video to see what's going on.

SLDL
WU (15,15,45)
8x55
8x65
8x75

Taking from the floor from 55 onwards. Still learning the movement. 75kg is the right end weight. 2 min rest.

Bulgarians (60s rest)
2x8xBW (each leg)
8x15kg
8x25kg

That lovely lot will doubtless break me tomorrow again. Got a four hour drive tomorrow - perfect preps :) Stretches time
 
Push

Early morning one, on much less sleep that I should be - thanks dearest daughter!

OHP (3x5, 2 min rest)
WU (15,15,25,35)
45x4
45x4
45x2
35x7

Felt heavy - a sign I haven't done them for a bit again. Core felt tired at the end - maybe a sign I'm still protecting my back from leg day stiffness.

Bench SS Inverted Row (3 sets AMRAP w/ 2 min rest)
WU (15,15,45)
65kgx6 / 10
65x6 / 8
65x4 / 8

Quite like these supersets - I can really feel it in my upper back afterwards. Not a strict Push day but gainz are gainz. Weak bench numbers likely down to sleep deprivation. Feet were sliding on wet floor during rows by 5+ rep.

Dips (60s rest)
10
8
6
5
6

Total 35 reps
 
Pull

Come on, am I the only one with turkey gainz to work off?

Deads (3 min rest)
WU (55,85,105)
3x5x115

Need to get these back to 3x5. Didn't setup right for the 85kg set and had sore lower right back. Working sets actually quite comfortable - focussing on pushing weight through feet and not pulling from back.

T Bar Row (2 min rest)
WU (20)
8x35
3x8x45

Having read up on these since the last (and first) time I did these, I was doing an arm exercise before (although I did enjoy the previous arm pump!). Trying to keep a flatter back this time. Setup works ok resting in the corner of my squat rack with a twenty on top. Am reporting just the weights on the bar for reference.

BOR (60s rest)
WU (15,15)
3x8x45

Gone lighter and later on in workout to see if it helps form rather then wrenching at a higher weight. Still feel like form goes on last 3 reps of the last 2 sets.

Inverted rows (60s rest)
5
8
8

Stopping counting reps once I can't get my chest all the way back to the bar.

Curlz (60s rest)
3x8x50lbs

Slightly less reps in order to go really slow on both parts of each rep.

Overall this is much mot volume than I'm used to but got it in under an hour. Hands are a bit mashed - grip will be broken tomorrow I predict.
 
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