Today's reading is taken from the Swoley Bible

Push

Two days on cycling earlier in the week but day off today to be prepared.

Squats (w1 @ 115 - maybe optimistic!)
WU (15,55,55)
65x5
75x5
85x9
55x10

Happy with 9 given its been so long. Legs got wobbly but didn't burn

OHP (w3 @ 56)
WU (15,25)
35x5
42.5x3
47.5x3

47.5 is heavy! So heavy that I forgot the finisher set.

BUT GOOD SQUATS MEANZ SUPASET HAMMERITE????

Dips w/ EZ curls
5x8/12x20kg
 
Pull

Deads
WU (55,55,85)
105x5
115x3x5

Will get onto 531 shortly but so weak at the moment.

Snatch RDLs
55x3x10

Bench (w1 @ 80)
WU (15,15)
45x5
55x5
62.5x9
45x14

Krocs
15x8
25x20

T bar row
WU (20,40)
50x8,8,8
 
Push

Legs are just dead tonight - even a few kettle bell swings has them burning. Got a hilly ride tomorrow so will let them off tonight. Annoying, had 92.5kg in my sights.

OHP (w4)
WU (15,15)
35x8,8,8,7,6

Wasn't much of a deload but not sure I really need them given how patchy my gym sessions have been recently.

Dips / EZ
3x10/20kgx12
 
Spare hour to myself so catching up with squats.

Stretches (Did some of this mobilisation malarkey I hear whispers of)

Squats (w2 @ 115)
WU (15,55,55)
70x3
80x3
90x6 (stopped as they were turning into GMs)
70x5x5

Really should wear HR monitor some time for these - heart was pounding after the 90kg set #cardio

GMs
15x8
35x8,12,12

So the hamstrings share the love.

Chins
8,6
 
Last edited:
A monthly cycling log update

313 miles
*Weight -75KG
W/KG - 2.84
Coggan Rating - Mid Cat 5
*FTP (60min) - 207 (from Golden Cheetah)
CP (20min) - 216 (from Golden Cheetah)
5min - 270 (+14)
1min - 465 (+105)

And most importantly for my Everesting attempt
3min - 288
 
Last edited:
Squats

Only a brief session today

Squats (w3)
WU (15,55,55)
75x5
85x3
95x3

Not much energy this morning. Diagnosis = lack of Journey on the playlist. Or maybe the 120 miles ridden. Nah, music is to blame.
 
Been out boozing this afternoon with the wife. Only natural response is bench time

Bench (w2 @ 80, with an extra working set)
WU (15,15,45)
50x3
57.5x3
65x7,6
45x14

I probably should stop using the 90% offset for lifts I know my real 1RM for. Have also been reading up on my intermittent GM squatting and have realised that I've been confusing my feet positions with DLs and angling them out. Will focus on that next time and hopefully that sorts me out.
 
Managed to get a download of my lifts over the years from the site I used to track on (which is now closing). Sorted by weight and best reps. Shows where I have for AMRAP tests

Deads

1x 150
1x 145
3x 140
5x 135
5x 132.5
6x 130
11x 125
10x 122.5
5x 120
8x 117.5
9x 115
3x 112.5
5x 110
5x 107.5
10x 105
10x 100

Squats
3x 105
1x 100
5x 97.5
6x 95
8x 92.5
10x 90
5x 88
5x 87.5
12x 85
5x 83
5x 82.5
12x 80
10x 78
8x 77.5
15x 75

Bench
1x 82.5
1x 80
4x 77.5
5x 75
5x 72.5
8x 70
10x 67.5
11x 65
9x 62.5
10x 60

OHP
4x 50
6x 47.5
8x 45
9x 42.5
8x 40
 
Last edited:
Odd session to align a few sets

Bench
WU (15,15,45)
55x5
65x3
72.5x3,3
45x15,10

Leg deload (aka BSS)
BWx5
10x5
20x5,5,5

Supersetted these with curlz :D So much win

All sorts of shoulder raises
 
Push

I'm so out of routine due to work and cycling lots. On holiday soon so push today and one more pull before I leave

Squats
WU (15,55,55)
75x5x5
55x5 (paused)

Snatch RDLs
55x3x12

Leg Finisher.

OHP
WU (15,15)
30x5
37.5x5
45x5,4

Dips
10,8,7

So much pump
 
Pull

Ah, that time of year when my home gym comes both cold and colder running water. Last aimless session before post holiday 531 gainz.

Deads
WU (55,85)
105x3
115x3
125x1,1

Rubbish

Bench
WU (15,15,45)
52.5x5
62.5x5
67.5x7,5

Holiday is on the beach so finishing with an upper back exercises with secondary benefits to the bicep tendon

EZ 21s
20x3x21

Hammer curls
5kgxlots

Yep, I'll definitely be able to show off my cyclists tan now!
 
Back from holiday now and will be working out every other day. So going proper 531, copying Freefaller's regime (finisher of AMRAP @ first working weight)

OHP + PUs, Shoulder 21s
Squats + Snatch Grip Romanians, BSS
Bench + Dips, Chins
Deads + Kroc rows, Curls

Have made up the accessory exercises to some extent given the equipment I have, plus it's all suppsoed to be about the main lift right?

Will give it a whirl for a few cycles and see how it goes (must stop changing routines!). OHP day to start tonight
 
Last edited:
Squats

So much pec DOMS still. At least I'll get shoulder stretch out of today's squats.

WU (15,55,55)
67.5x5
77.5x5
87.5x8
67.5x10

Pretty drained already. Clearly not enough roast potatoes earlier.

Good Mornings
Bar x8
35kgx3x8

Listed Snatch RDLs before but rack is setup for GMs so these probably make sense. BSS? You must be joking
 
I did lambast myself about 30 minutes later. Am going to do the Bulgarians tonight instead. Was tired last night I think, no real DOMS yet although cycling in may have helped. Wife is under the weather with something so maybe that was to blame.

Anyway, loafed this mornings commute and will push tonight.

Would you do GMs or snatch romanians?
 
You must log in or register to reply here.
Back
Top Bottom