Today's reading is taken from the Swoley Bible

Friday Legs

Not had any DOMS from last two workout (for a couple of reasons) and although that's far from the only guide to whether you've made progress, let's see what we can do tonight in Eastern Europe :D

Squats
WU (15,15,55)
5x8x65 (60s rest)

Form - working on elbows up, hands closer together, chest up, slow controlled reps. High bar position felt much better and 5 sets was pretty comfy (apart from dem cardio feelz).

Took 2/3 mins to recover, then

Bulgarians (60s rest)
3x8xBW
8x10kg
3x8x30kg

Best setup position is bench against mats, foot in line with middle of weight tree.

10kg hurts my back leg. 30kg just hurts :) "No pain Yuri, for Mother Ruslgarmania !"

Romanian DLs (2 min rest)
WU (15,15,45)
4x8x75kg

Yuri is very tired. But Yuri reaches for very super motivate playlist and onwards Yuri! Yuri gonna fly now!

Good mornings (60s rest)
WU (15,15,30)
3x8x40kg

Yuri surrender.
 
Push

OHP (2 min rest)
WU (15,15,35)
47.5x4
47.5x3
47.5x3

First ever at 47.5 - felt heavy!

Bench SS / Inverted Row (60s rest onwards)
WU (15,15,45)
55x8 / 9
55x8 / 8
55x8 / 7

Feels slipping again but liked the work my upper back was getting. Straight into

CGBP
45x8
45x8
45x6

For a change, and it's all about those horseshoes. Thumbs on edge of knurling.

Dips
6x5kg
7
5

If my triceps were a dinosaur, they would be a Pumpasaurus Recked.
 
Last edited:
Pull

Deads (3 min rest)
WU (55,85,110)
3x5x122.5
Slow weight gain - all good though apart from fingers stinging again by the end. I'm still using overhand grip and will continue until I must change - I changed too early before and started curling the weight up.

T Bar Row (60s rest)
20x8
35x8
40x8
3x8x45

Lowered weight and more reps to practise form. Getting into position is still the issue - maybe should rest it on rack catcher arms (off the ground ) in between sets? Was certainly feeling it in my middle back so that's a good sign :)

BOR (60s rest)
WU (15,15)
3x8x47.5
 
Swapping legs and push so I can ride into work tomorrow and legs on Saturday

Push

OHP (@47.5 again)
WU (15,15,35)
47.5x4
47.5x4
47.5x2

10 (-1) reps - last set never got going.

Push Press
2x5x15
3x8x35

I know it should be higher weight than OHP but wanted to be sure not to damage this beautiful face with my first attempt. Real delts felt these. Last set felt best for coordination / timing.

Bench (2 min rest)
WU (15,15,45)
60x8
60x8
60x5
45x8

Increased rest time to try to increase weight. Then a dropset at the end. I know I'm doing the newb thing of messing about here with my routine / sets / reps / rest but it's all compound moves and so it must all be doing me some good?! I'm mainly worried about OHP progression - bench is just an accessory #noreally

Dips (BW, 60s rest)
10
5
5
5
5

No weight - arms / shoulders are cooked. Getting stuck at bottom.
 
A random little one before legs tomorrow

Dips (pyramid, 60s rest)
10
8x5kg
6x10kg (slipping between legs)
5x5kg
8

Push press
WU (15,15,35)
5x45
5x45
1x50
2x45

Coordination off for some reps which resembled a little hop then OHP :D Must be sure to be standing on the flat bit of ground! Tired by the end; Ebola belly for the last few days hasn't helped.

Pull-ups
18 reps in 5 minutes
 
Legs

Freaking freezing!

Squats (60s)
WU (15,15,55)
5x8x70

Back a little sore on 55kg WU - I blame the cold. Had to double check I had 70 on the bar - felt very light. Having trouble counting to 8 - amazing how much 5x5 conditions your brain as well as your body ;)

Bulgarians (60s)
8xBW
8x20
2x8x30

Not getting full depth as plates touch on floor a little early. Still gets the heart going!! Couldn't face 3rd set :( Wobbly legs time.

Romanians (2 min)
WU (15,15,55)
3x8x80

You know your legs are suffering when you would rather load a 15 and a 5 than reach down for the 20s :) First ever time attempting 80 hence PB time. Weight felt fine. Need to keep bar close to shins consistently.

No time for Good Mornings :(
 
Last edited:
Push

OHP (2 mins rest)
WU (15,15,35)
47.5x5
47.5x0
45x0
35x5 WTF?
2x8x35

Success then failure!! Not sure what happened at all - second set @47.5 would just not move. Shoulders on fire.

Just realised this should have been a Pull day too :I

Push press
3x8x35kg

Struggle with getting bar comfy in front rack - need flexibility work I expect. Left shoulder now quite sore.

Dips (60s onwards)
8 (playing safe)
10
8

BW only due to shoulder death. Skipped bench due to pain.

Put this one down to one of those bad days - back for legs on Friday (after the dentist - what's worse?!)
 
Push part 2

Shoulder was fine an hour later so finished off the rest tonight

60s rest for the lot

Dips (+5kg)
10
9
7
4
3

33 reps. Not bad although fell away at the end. I never know if I should go all out on the first or hope back to help with the later ones.

Bench
WU (15,15,45)
55x7
55x7
55x4

Bar is ****ing cold again.

Chins
7
5
3

Poor - clearly not enough brocep work in my life :D

Shoulder 21s
5x21x5kg

Mega burn as usual but no ill effects from yesterday. Need more shoulder work I think - both mobility and strength.
 
Legs

Romanians (2 min)
WU (15,15,55)
3x8x85

PB time again! Done first because stand was setup this way, and for a change. Felt good.

Squats (60s)
WU (15,15,55)
5x8x72.5

+2.5kg, slow and steady increases win the race. No effects from Romanians first. Working on breath at top to keep myself tight.

Paused squats (5 count down, 5 pause, 1 up)
2x5x55kg

Thanks mrthingyx - that was *fun*...

Had to stop there as needed to get back for film night - popcorn gainz!
 
You must log in or register to reply here.
Back
Top Bottom