Today's reading is taken from the Swoley Bible

As in do 531 for the main lifts? I think I will for squat and deads, just want to be sure I've got a real idea of my 1RM. Bench is all about high rep lump for the benchathon later in the year
 
Pull

60s rest for all but deads.

Pull-ups
6,6,4

As an alternative to BOR which just are't working for me.

Deads (+10)
WU (55,55,95.125)
135x3

Grip was going but also felt a bit back dependent. Trying 135 for a 1RM estimate. Strstd.net gives 150 which would be 2xBW :)

T bar row(+2.5)
WU (20,40)
3x8x52.5

Starting to love this exercise - please wait, installing mid back thickness upgrade.

EZ Curl 21s
2x21x20kg

So wrong but so right.
 
Push

Should be legs but have cold coming and want to at full strength for that.

OHP (2 mins)
WU (15,15,25)
35x3
40x3
45x8
5x10x25

Second week of 531 - the weight is a little low have enough scope for varying the 5+ / 3+ sets but will works. Happy with 45x8 given I'm feeling a bit rough although my 1RM is low (which makes sense given t was the first set @ 47.5 rather than an AMRAP. Will get another to @ 47.5 next time. Boring but Big afterwards was hard by the end.

Dips (+5kg)
5kgx 8,8,8,5,5

Pretty happy with 34 reps, only 7 down on the last time @ BW. Always starts off feeling like my shoulders won't cope but they seem to submit after a few reps.

Bench
WU (15,15)
55x11,8,4
45x8,8

About the same as last time.
 
A few random exercises after a long day of work to celebrate almost conquering the man flu

Bench
WU (15,15,45,55)
65x8,8,6

Romanians
WU (15,15,55,55)
75x8,8,10

T Bar row
WU (20,35)
45x8,8,10

Yes I know it's a bit random but just fancied this lot. Whole body workout I guess with chest, legs then back! Should be fine to get back to it on Wednesday.
 
Legs

Hamstring DOMS from Monday

Squats
WU (15,55,55,75)
85x8,8
90x8

Took 3 min rests between the WS and 90 went up just fine; only the last rep was close to a grind. Nice to have 75 as a warm up :) Breathing to brace really works, as does trying to sit back.

Skipped the paused set for Bulgarians (all each leg, 60s)
8x10kg
2x8x20kg

RDLs
WU (55,55)
3x8x77.5

Same weight as last legs day as I'm doing the baby gazelle impression now :) I love leg day :D:D:D
 
Very short on time today so it was choice of stretches or one major lift. So I did Crossfit :)

My variation on Linda (only two bars so KB swing instead of cleans)

Deadlift / Bench / KB (85/50/10)
10,9,8,7,6,5,4,3,2,1
13 mins 55. Awful stuff - sweating like a scouser watching crime watch
 
Push

OHP (2 mins)
WU (15,15,25)
35x5
42.5x3
47.5x3
5x10x25

Third week of 531 and a pants performance. Wasn't planning on a deload week but I was also expecting 6+ reps. Hrumph.

Dips
5kgx 10,8,6,5,5

34 reps last time; 35 this.

Bench
WU (15,15,45)
65x5,4,3
45x7

Mega bench thing at work is postponed so increased the weight. Tough after all the previous work an I wimped out of one more rep on each set as I cba to wriggle out in a failed rep and reset. 45 was a drop set finisher( or as close as I can get alone)

Shoulder 21s
4x21x5kg
 
Early morning Legs

Squats
WU (15,55,55,75)
85x5
90x5
95x5
5x10x55

Wasn't feeling it at the start but managed to bring out the green font for a PB :D I have done 95kg before but this was a much prettier feeling set. Boring but Big style set to end - hard work.

RDLs
WU (55,55)
3x8x80

Edging the weight up. Felt a little more back dominant that I would like.
 
Pull (sort of)

Legs and chest complaining a lot - three days in row is too much.

Pull-ups
6,6,5

DLs
Some warm ups and my legs were just not playing! Got to ride tomorrow and Friday so will DL on Friday night.

T-bar row
Wu (20,40)
5x8x55

2 extra sets
 
Deads

Making up for Wimp-out Wednesday (c) so trying for a 1RM. 2 mins rests

WU (55,95,115)
125x2
135x1
140x1
145x1 (first one to feel heavy)
150x1 (ugly but up!)


BOOM HEADSHOT! +15kg on what I've ever lifted before. Shows my calculated max was just about right :) Had all my plates on the bar apart from the 15s

Pull-ups
10 (!!!)
6,4,4,4

28 reps

Cracking evenings work :D
 
<3

Should hit 100kg squats tomorrow too. Almost an intermediate lifter!
16745302252_0ed199e992_o.jpg
 
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Legs

Back to the grindstone - aching in all sorts of places, abs and triceps at the moment :O

RDLs
WU (15,55,55)
75x8,8,8

Dropped back weight to really work on my hip hinge. Also seems to stress grip nicely too.

Good mornings
WU (15,15)
35x8
40x8
45x8

Squats
WU (45,45)
75x15

CNS not up for heavy stuff so tried a stupid AMRAP cardio BW-on-the-bar thing. Can't imagine doing 50 reps!
 
Push

Actually did some mobility yesterday - get me! Couch stretch is horrible and shows how tight my quads and hips are. Did some rolling around on a lacrosse ball and lots of dislocations so will see how arms feel today

OHP (2 mins)
WU (15,15,25)
35x5
40x5
42.5x8
35x8

Back to week 1 531 with a calc max of 56. I realised that I lost a week last time so that may be why my 47.5 set went so badly. Same max reps as last time. Did a 75%(ish) final set given all the horrible things said about BBB in the Gym Rats thread :)

Dips (5kg, 60s onwards)
8,8,8,4,4

35 reps last time. Went for a controlled starter set instead of all out for 10+ to try and pace myself. Didn't seem to help! I could do more with a longer rest but pump time is calling.

Bench (2 mins)
WU (15,15,45)
65x4,5,4
45x8

Raises (alternate front / side)
Front 15,20,20
Side 15,15,15

A shade weaker than usual today. I was powered by my wife's exceptional carbonara so can't blame that! #growinthekitchen
 
Pull

Onto 531 for deads after last times 1RM. Looks like not enough work using the 90% scaling although t was a headwind slog all the home on the bike.

Deadlifts
WU (55,55,85)
95x5
105x5
115x9

Would have a couple more with more grip and no 2 hour cardio today - quads hurt for the first ever time with deads.

T bar row
WU (20,40)
55x8,8,12

Pull-ups
6,5,4

Tired by now
 
Legs (2 mins all)

Squats
WU (15,55,55,75)
90x5,5,6
75x13

Consolidation 3x5 @ 90 after some messing with sets / reps - felt ok. First set was sketchy form which improved and was aiming for 8 reps on last set but form went all wrong so stopped. 75kg finisher finisher'ed.

Snatch grip RDLs
WU (55,55)
75x5,8,8
55x10

First ever attempt with a snatch grip - Trying to be more like mrthingyx. Quite liked it; Certainly more ROM and core / grip felt it.

Bulgarians
10kgxbothlegsx8,8,8,8,8

Die legs die. Looming forward to a restful morning chasing my 4 year old around a soft play. Not.
 
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Was a little disappointed with squatting - hoped for 3x8. Still very happy to be repping 90 after getting in the 70s a few months back.

What's a good RDL to dead ratio btw?
 
Had an extra evening to play at some stuff. Still sore from yesterday - upper back feeling those snatch RDLs.

Complex

BOR, Hang clean, Press, Front squat, Push press, Snatch RDL

15kgx8reps each exercise
25kgx4x5reps (2 mins rest)

Push press was the work bit. Amazing how 25kg can feel so heavy!

Then a massive stretch session - two more points towards a new toy.
 
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