Today's reading is taken from the Swoley Bible

Push

Had plans on a mega session but events conspired to turn it into a short one.

OHP (2 mins)
WU (15,15,25,35)
40x8,7,7
25x5

Added drop set instead of push press - trying an alternative way to add volume for shoulders.

Dips (meant to be +5kg but forgot :))
10
10
6
6
5

Trying these first. 37 reps - bit below what I was hoping for.

Bench
WU (15,15)
55x9,6,5

Then back in the warm for;

Arnold press
5kgx12,15,15

Side raise
5kgx10,10,10

Front raise
5kgx15,15,15

Will do 21s next time, then Arnold's. Embarrassed by my wife's DB after all the previous.

And now just because mrthingyx clearly wants me to get a pump

Kickbacks
3x15x5kg
 
Gasto enteritis going around the Bagpuss home inc. hospitals visit so I've had a few days off the gym. Still feeling too rough for DLs but fancied a little something (60s throughout)

Pull-ups
7,6,3

Haven't done there for ages - shows.

T bar row
WU (20,35)
5x8x50

Pendlays
WU (15,15)
3x8x45

Still struggling at this weight really - last few reps get bouncy. Not even air drums to Meatloaf in the rest periods could help.

Bench
45x20,15,10,9,9

As the bench and bar were there... Probably not doing me a vast amount of good but it's fun for the pump :) Mega leg day tomorrow :D
 
Legs

RDLs
WU (55,55)
3x8x77.5

Starting here as the rack was in position. Edging the weight up and preparing for...

Squats
WU (15,55,55,70)
80x8,8,12
5x55 (paused)

Jump of 5kg as squatting once a week is too slow :D I do admit to 2min rests, and to jelly legs by the end. Very happy with how it felt - loads left in the tank. Paused last set to complete the punishment.

Good Mornings
WU (15,15)
3x8x35

Lighter than usual - lower back super pumped by now.
 
I think I'll safely get 3x8 at 85kg next time. Am thinking of adopting 531 for my main lifts (OHP, Deads and Squats) rather than just adding weights some times. I've probably got to find my 1RM first though?
 
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I'd like to think so too - I would like to think I could have banged out 12+ on my first set if would have tried. Not sure what to do next time - add 5 kg each set until reach my limit?
 
epMax based on 80*12 is around 110-120kg depending on how good you feel. It would also set you up for an 8RM of around 90kg depending on tje same cariables as your 1RM.

Best way to find it? Adding 5kg per set isn't a bad way to go... just watch your rest periods, I.e. take the full two minutes... :)
 
Push

Making lurve to myself nomsaying?

OHP (2 mins)
WU (15,15,25)
35x5
40x5
42.5x9

First week of 531 - need some structure rather than failing a lot at 47.5.

Dips (BW)
10,10,9,6,6

Aiming for 40 reps so happy to sneak in 41, +4 on last time.

Bench
WU (15,15)
55x10,7,5
45x8,9

4 da sik pumpz

"Hold plate out in front" hold
10kgx30secs

Thought I'd just try this on the way back inside. Blimey, no wonder the WSM do this one!

Home for 3x Shoulders 21s and 3x15xArnold
 
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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.
 
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