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Yes yes, was only 20kg though!
Today's reading is taken from the Swoley Bible
- Thread starter GSVBagpuss
- Start date
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Not sure how to respond to this!
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Pull
Feeling jet lagged after a 6 am start on Saturday finishing with gigging 10-1am and up again at 6 to drive 90 minutes home. Not my gym night and am cycling into work tomorrow but man up though init.
WGPUs
5
Deads (w1, +2.5 on last weights)
WU (55,55,85)
97.5x5
107.5x5
117.5x8
Poor but expected. Just not on it today.
T bar row (60s)
WU (20,40)
50x12,12,12
Lowered weight to stop the bounce.
WGPUs (60s)
5,3
Feel these in my lats so much more than normal grip. Not great but happy to see I've improved from being able to do 2 of these a few months back!
Band pull aparts
Lots x purple
These are quite testing at the end of a set.
Feeling jet lagged after a 6 am start on Saturday finishing with gigging 10-1am and up again at 6 to drive 90 minutes home. Not my gym night and am cycling into work tomorrow but man up though init.
WGPUs
5
Deads (w1, +2.5 on last weights)
WU (55,55,85)
97.5x5
107.5x5
117.5x8
Poor but expected. Just not on it today.
T bar row (60s)
WU (20,40)
50x12,12,12
Lowered weight to stop the bounce.
WGPUs (60s)
5,3
Feel these in my lats so much more than normal grip. Not great but happy to see I've improved from being able to do 2 of these a few months back!
Band pull aparts
Lots x purple
These are quite testing at the end of a set.
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What about them?
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Legs
Been 12 days since last legs and much cycling in between (including two hours today) so could hurt
Squats (w3 @ 111)
WU (15,55,55)
75x5
85x3
95x6
Form wasn't quite grooved because of the layoff I assume. Had more in tank at @ 95 had I felt more set properly. Sorely tempted to try 100kg in the deload week.
Bulgarians (all total weight and on both legs)
10kgx8
20kgx8,8
Such a horrific / wonderful exercise!
GMs
WU (15,15)
35x12
45x12
Fin.
Been 12 days since last legs and much cycling in between (including two hours today) so could hurt
Squats (w3 @ 111)
WU (15,55,55)
75x5
85x3
95x6
Form wasn't quite grooved because of the layoff I assume. Had more in tank at @ 95 had I felt more set properly. Sorely tempted to try 100kg in the deload week.
Bulgarians (all total weight and on both legs)
10kgx8
20kgx8,8
Such a horrific / wonderful exercise!
GMs
WU (15,15)
35x12
45x12
Fin.
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Great exercise actually - lot harder than they look and can be done in front of TV etc
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Push
OHP (w2@56)
WU (15,15,25)
35x3
40x3
45x6
35x11
Defo going to try 50kg next time.
Bench (w3 @83.5)
WU (15,15,45)
62.5x5
70x3
77.5x3
55x12
No time for anything else.
OHP (w2@56)
WU (15,15,25)
35x3
40x3
45x6
35x11
Defo going to try 50kg next time.
Bench (w3 @83.5)
WU (15,15,45)
62.5x5
70x3
77.5x3
55x12
No time for anything else.
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I'll see how 50kg goes next week. Tis a tricky lift for sure
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Pull
DLs
WU (55,55)
97.5x3
112.5x3
125x11 (flip yeh!)
85x15
Delighted with 125x11!! I always forget the back off set so tried it this time. Felt it in my legs which is a good sign (as opposed to back).
T bar row (60s)
Wu (20,40)
55x8,8,8,8,8
Still messing around with reps / weight / sets (normally because I can't remember what I did last time!). Sticking 2x20s on the rack helps stop the bouncing. 5 sets doesn't take long with 60s rests so may stick with that.
Just noticed I cut my left shin some time during deads #beastmode
Slight lower back pump now.
Curls(I think I earned them after those deads!)
20kgx12,12,12
Band pulls
3xLots
Much win today
Have earned tomorrow's play with our new smoker.
DLs
WU (55,55)
97.5x3
112.5x3
125x11 (flip yeh!)
85x15
Delighted with 125x11!! I always forget the back off set so tried it this time. Felt it in my legs which is a good sign (as opposed to back).
T bar row (60s)
Wu (20,40)
55x8,8,8,8,8
Still messing around with reps / weight / sets (normally because I can't remember what I did last time!). Sticking 2x20s on the rack helps stop the bouncing. 5 sets doesn't take long with 60s rests so may stick with that.
Just noticed I cut my left shin some time during deads #beastmode
Slight lower back pump now.
Curls(I think I earned them after those deads!)
20kgx12,12,12
Band pulls
3xLots
Much win today
Have earned tomorrow's play with our new smoker.
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Nom gainz
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Legs (supposed deload but fancied a 1RM play instead)
Squats
WU (15,55,55)
80x3
100x1
105x3
55x10
Never felt on it this morning and form was a bit dodgy but it was confidence to get low enough that was putting me off real depth. Very nice to break through into and through three figures.
GMs
35x8,8,8
Just a gentle hammy stretch
Squats
WU (15,55,55)
80x3
100x1
105x3
55x10
Never felt on it this morning and form was a bit dodgy but it was confidence to get low enough that was putting me off real depth. Very nice to break through into and through three figures.
GMs
35x8,8,8
Just a gentle hammy stretch
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Push
OHP
WU (15,15,25)
35x5
42.5x3
50x4
35x10
Should have been 47.5x1+ but wanted to try 50kg.
Bench (60s onward)
WU (15,15)
50x10,10,10,8,7
Still finding a good routine / constantly and aimlessly messing about with this; will alternate 531 and 5x10 for OHP and bench for a few cycles and see how it goes- trying to get myself filling an A cup better. Triceps on fire!
Dips
10,6,5
Took a rest before hence the first set of 10 and then tris really started hating me.
OHP
WU (15,15,25)
35x5
42.5x3
50x4
35x10
Should have been 47.5x1+ but wanted to try 50kg.
Bench (60s onward)
WU (15,15)
50x10,10,10,8,7
Still finding a good routine / constantly and aimlessly messing about with this; will alternate 531 and 5x10 for OHP and bench for a few cycles and see how it goes- trying to get myself filling an A cup better. Triceps on fire!
Dips
10,6,5
Took a rest before hence the first set of 10 and then tris really started hating me.
Last edited:
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Fair point although the last rep of 105 was so ugly I thought it better to stop there!
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If you were after a 1rm test, why did you end up doing 105x3?
Stop ganging up on me!!!
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Pull
Deads
WU (55,85)
105x5
120x3
135x3
105x10
Realised I'd been adding 2.5kg instead of 5. 135x3 was a bit lower than hoped but not a great nights sleep and a morning session may be part of the reason.
T bar row (60s)
WU (20,40)
60x8,8,8,8,8
Last two sets took some tough love to get started.
WGPUs
5,5,4
Chins
6,4
Out for a Michelin star lunch now
Deads
WU (55,85)
105x5
120x3
135x3
105x10
Realised I'd been adding 2.5kg instead of 5. 135x3 was a bit lower than hoped but not a great nights sleep and a morning session may be part of the reason.
T bar row (60s)
WU (20,40)
60x8,8,8,8,8
Last two sets took some tough love to get started.
WGPUs
5,5,4
Chins
6,4
Out for a Michelin star lunch now
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Should be legs but got a stomach thing so doing push pump set instead
Bench
WU (15,15)
50x10,10,10,10,8
OHP
WU (15,15)
30x8,8,8,6
A weak day so good choice for a gentle deload
Bench
WU (15,15)
50x10,10,10,10,8
OHP
WU (15,15)
30x8,8,8,6
A weak day so good choice for a gentle deload
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Legs
Squats (2 mins)
WU (15,55,55)
65x5
75x5
87.5x12
55x5 (paused)
Hands were tingling like crazy and heart was pounding by 12th rep! Paused last set to mix up the finisher. Must concentrate on sitting back.
Snatch RDLs
WU (55,75)
85x5,5,5
I think that's the first time @ 85 hence the low reps. Grip didn't like it by the end. Can't imagine how someone flings that sort of weight overhead! Circus freaks obvs
GMs (60s)
15x8
35x8
45x8
50x8
First time @50 I think. So much fatigue
Bulgarians
10kgxbothlegx8,8,8,8,8
Don't worry Mrs Bagpuss, just leave a slow release protein drink within arms reach and I may be able to stand tomorrow morning.
Squats (2 mins)
WU (15,55,55)
65x5
75x5
87.5x12
55x5 (paused)
Hands were tingling like crazy and heart was pounding by 12th rep! Paused last set to mix up the finisher. Must concentrate on sitting back.
Snatch RDLs
WU (55,75)
85x5,5,5
I think that's the first time @ 85 hence the low reps. Grip didn't like it by the end. Can't imagine how someone flings that sort of weight overhead! Circus freaks obvs
GMs (60s)
15x8
35x8
45x8
50x8
First time @50 I think. So much fatigue
Bulgarians
10kgxbothlegx8,8,8,8,8
Don't worry Mrs Bagpuss, just leave a slow release protein drink within arms reach and I may be able to stand tomorrow morning.
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Cheers dude. Not biting on the Oly lifting abuse though? I am disappoint
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Bro... That is a serious leg workout.
I am impressed.
It's the day after the day after - struggled to lift body onto saddle for todays ride to work. Buglarian Split Squats; breaking legs since 1871
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Push
Swapping main lift and working off those brisket gains.
Bench (w1 @85)
WU (15,15,45)
50x5
57.5x5
65x11
45x10 (paused)
45x16
Tried out paused reps for fun and in some ways I found paused easier than just banging out loads of reps; the rest seemed to give me recovery time. You pause at the bottom right?
OHP (60s rest)
WU (15,25)
30x10,8,7
20x10
Tiny weight, much volume.
Then some Press ups and toddler floor press
Swapping main lift and working off those brisket gains.
Bench (w1 @85)
WU (15,15,45)
50x5
57.5x5
65x11
45x10 (paused)
45x16
Tried out paused reps for fun and in some ways I found paused easier than just banging out loads of reps; the rest seemed to give me recovery time. You pause at the bottom right?
OHP (60s rest)
WU (15,25)
30x10,8,7
20x10
Tiny weight, much volume.
Then some Press ups and toddler floor press