Today's reading is taken from the Swoley Bible

Push

All out of rhythm this week as I've been away work where I managed a 1 mile run, a very sore left Achilles and a few pull-ups / chins / dips

OHP (week 2, 2 mins)
WU (15,15,25)
35x3
40x3
45x7
35x11

Same reps as last time! 8th rep wouldn't get past my forehead.

Bench
WU (15,15,45)
65x8,6,6
45x9 (dropset)

Swapping these around for the lolz

Dips (BW, 60s)
7,7,5
 
Pull

Deads (week 2)
WU (55,55,85)
95x3
110x3
122.5x10

This feels odd - light, light, light, lots of reps! It's a calc 1RM of 163 :o I'd rather do 150 again than do high rep deads! I don't think my form holds up over that many reps - my brain can't keep it all together.

T bar row (60s)
WU (20,40)
60x8,8,8,8

Added 5 kg. Went better than expected so did an extra set.

Pull-ups
8,5,4

Good news time - weights going up and it all felt good. Bad news - my super slim fit suits don't fit anymore :( Or is that good news? :D
 
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Legs

Going to 531 squats too - am enjoying the progression on OHP and DLs. I'm not quite following the programme and the weeks are a little misaligned but it gives a structure to follow.

2 mins all

Squats (w1, using 111kg calc 1RM)
WU (15,55,55)
65x5
75x5
85x12

As usual, feels really light and then the last set destroys me :) Could maybe have got a 13th but was in danger of being a really ugly rep.

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

Same weight as before but more reps. Feels less back dependent that the usual grip or maybe I'm just concentrating on not dropping the bar!

Good Mornings
WU (15,15)
35x12,12,12,12

Going high rep again for dat ass. Not sure what's a good weight but I like the stretch they give my hammies at this weight.

BSS(60s)
10kg x each leg x8,8,8,8,8

Time for the whole lot tonight. Dinner earnt.
 
Push

Hamstrings still hating me from Monday :D

OHP (week 3)
WU (15,15)
35x5
42.5x3
47.5x6
35x7

I know it's 1+ but I had hoped for more than 6 @ 47.5. Ah well, OHP doth tease us all.

Bench (first again)
WU (15,15,45)
65x7,6,4
45x14 (ds)

Maybe it's just not a strong day today but odd to manage 14 last up. I think I need to start following 531 or some sort of structure for bench. Picking a random weight is a bit aimless.

Dips (pyramid BW,5,10,5,BW)
8,6,4,5,7

You know dips get hard when you don't want to drink during a set as it puts your weight up :)
 
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Pull

Deads (week 3, 2 mins)
WU (55,55)
95x5
115x3
130x6

Not bad, shame 7th wouldn't get going. Took 20s rest but still wouldn't get off the floor.b

T bar row (60s)
WU (20,40)
62.5x8,8,8.8,8

Is it normal to end each set feeling like you've just taken body blows from Tyson? :) Got to be careful with form as bounding weight bounces it out of the makeshift holder and all over the place...

PU
7,5,4

Chins
5,3

For a change but rubbish. Need to do more random PU/Chins during the week.
 
What are you repping at the moment? You will get stuck on 5x5 at some point. I'm really enjoying Wendler 531 as a change and different test for the body. Also, start a log!
 
Legs

Squats (week 2 @111kg)
WU (15,55,55)
75x3
80x3
90x10
75x11

10 rep was almost a sketchy Good Mornings hybrid but good to feel like I can recover a misaligned 90kg squat :) Racked last set and felt light headed - all sorts of win.

Snatch RDLs (+5kg)
WU (55,55)
80x5,8,10

Lower back pump by WS so went a little easy to start. Grip seems much easier tonight for some reason.

Good Mornings (60s)
WU (15,15)
35x12,12
40x12

Quick finisher as curry needs collection :D :p
 
Push

Paused squats
55x8,8,8

We talked about them earlier and the bar was there calling to me. Lovely hip opener!

OHP (week 4)
WU (15,15,25)
30x5,5,5

Deload week. Calc maxes of the previous weeks are 54,56 and 57 so no real change. Hopefully more shoulder work will help improve this.

Bench (w1 @ 82.5)
WU (15,15,45)
55x5
65x5
70x8
Almost decapitated myself re-racking the last rep :D Thank good for catchers

Seated land mine shoulder press (or whatever you call when you put the bar into a corner, sit and press it over your head with each arm)
Bar x8 (each arm)
5kg x8
15kgx8,8,8

Bit awkward - not sure these are for me.

Seated press
Bar x8
25kgx8,8,8

Band pull-aparts
Purple x10,10,10

Will see how shoulders feel tomorrow. Stretching time.
 
Pull

Deads (deload)
55x5,5
75x3x10

Working on getting hips down. Didn't fancy a deload at all but will follow the programme. Meant to do 5 sets but had strange feeling in left side of back so stopped. I wasn't being careful enough with resetting each rep :(

T bar row (60s onwards)
WU (30,30)
50x3x8

BOR
WU (15,15)
45x3x8

For a change

EZ 21s
20x3x21

What? Don't judge me. It's deload not no guns week.
 
Br0 plz, everyone knows you get 23% more muscle activation in the rack. I also made sure to swimg most of the reps from my hips and grunt like a T Rex on each contraction to make sure everyone knew there was a monster in the gym
 
Back to it after an Easter weekend away with no exercise and being plied with expensive alcoholic beverages. It's my kind of taper.

Push

Bench (w2@82, and it was setup this way)
WU (15,15,45)
55x3
65x3
75x5
45x20

Should be able to more than 5 reps at BW :( 45 is far too light as a finisher!

Dips (60s)
12,8,7,6,7

OHP(w1@56 again, although may try 50kg in w3 to see how I get on)
WU (15,15)
30x5
35x5
42.5x5
30x10

Wasn't expecting much after the previous and even less after the warmup felt heavy. Will do this first time next time and should do better.
 
Missed Pull yesterday as shattered (excuses excuses). Have ridden 100 miles in last 3 days though so not being completely lazy.

So went full bro tonight while watching a war movie (Lone Survivor, quite enjoyed it).
OHP, Upright row, BOR, curl
All 10x10x20kg
 
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