Today's reading is taken from the Swoley Bible

Deads

Listening to Brahms for this workout yo #classicalgains

WU (55,55)
87.5x5
100x5
115x10
Singles really with a 5s rest towards the end. But still happy with that

Snatch RDLs
55x5,5
75x3x5

For the coach :) Can do more weight and reps but took it easy / short on myself to make time for rows

Krocs
10kgx8
15kgx20

Too low, could have done 20+kg. Ah well - no time to make amends - am late for date night as it is...
 
MoNkeE said:
Those front raises seem woefully light compared to your OHP!
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Only had access to the wife's DBs - did burn though!

Squats w2

Ab DOMS - from OHP?

WU (15,55,55)
72.5x3
82.5x3
92.5x8 (or maybe 9 - lost count!)
72.5x8
55x5 (paused 4 count)

GMs
Bar x8
35x8
45x3x8

A break to pump car tyre then
BSS
10kg x8,12,12
 
Been a long week even with a missed day. Should be deads but legs are sore after bike so doing OHP instead #wimp

OHP
WU (15,15,25)
35x3
40x3
45x6
35x8
25x11,9

Lots of volume

Front raises
5kgx 20,20,30

Side raises
5kgx 20,20,15

Curls x gainz
 
Deadlift Sunday

WU (55,55)
95x3
107.5x3
122.5x7(3+3+1)
95x15(5+5+5)

Drew shin blood.

Snatch RDLs
55x8
75x8,6
55x12

Was hoping for more reps as I think higher reps for these and GMs are better for form and burn. Grip, body and mind currently on leave (OOO says "FU, back for deload week")

Kroc rows
15x8
22.5x20

Was closer to the right weight - week 2 is hitting me a lot harder than week 1 when I get to the accessory stuff

Power cleans
Bar x8
25kgx 5,8
35kgx 8

Just having a play; have done nearer 50kg in the past although no real idea what I'm doing! Will read the guide I promise.

Pretty wrecked by now.
 
Bench w3

In jeans. Total pr0

WU (15,15,45)
55x3
62.5x3
70x4
55x9

Not very good.

DB bench
10s x12
15s x12,12,15

Not really done these before so no idea what weight works. Going for a high rep pump with a 60s rest.

Dips
10,8,6

I have ridden my bike a lot this week which may account for horrible weakness. I have commensurately eaten lots of cake though :D
 
mrthingyx said:
*facepalm* :D
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Jump, upright row then facepalm. Got it :)


OHP w3

Knackered today - should be deads really.

WU (15,15)
37.5x5
42.5x3
47.5x3
37.5x6

And to think I used to do 5x5 at the weight ;(

Krocs
15x8
25x20

Moving these to OHP day. Weight was quite manageable.

I think I'm burning the candle at both ends with all bicycling plus heavy work stresses and daughter just started school. Eat more I guess :D
 
Dreamforger said:
This is the answer to everything, including world hunger ;)
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Down to 72kg - getting close to your level!

Am way behind so will finish w3 and start new cycle as I've deloaded during the 4 weeks

Deads w3
WU (55,85)
100x5
115x3
127.5x2

100 felt heavy, 115 was worse. Almost bailed on 127.5. Shows I haven't done any back for some time.

SRDLs
55x3x12

Easy weight but lots of reps.

Power clean
Bar x some
35kgx3x5

So much fatigue.
 
Squats

Realised from my records that i haven't squatted since September 12th. Disgusting. This really has been a bad cycle! Do have sore hams from SRDLs still though.

Squats
WU (15,15,55)
75x8x5

Given the above and my bad dead performance two days, I went more reps and safe weight. Clearly out of practise but nice to get back on them.

GMs
Bar x8
35 x8
45x5x8

Bulgarians
10kg x 3x8
 
Friday nights alright for benching
Aiming for 10T which is 223 reps of 45

45x12,12,12,10(46), 8(54), 6(60), 6(66), 5(71), 4(75), 4(79), 4(83), 4(87), 4(91), 4(95), 4(98), 3(101), 4(105), 4(109), 3(112)

That went downhill fast!

All in prep for a work bench-a-thon in a few weeks. We're aiming for 10,000T :o I could maybe hit 10 of those :D
 
Have tried that 200BW thing - broke my knees! 200x72 sounds fun - you first :)

Starting cycle 2 - will try to stay on schedule but already have diary clashes this week!


Bench w1

WU (15,15)
47.5x5
55x5
62.5x7
45x12

That's twice in a row - what have I become.

Dips
10,10,8,6

Surprised with that so did another set

Squats on Wednesday and I'm not riding so should be fresher.
 
mrthingyx said:
Bro - you are a cyclist and therefore don't need to train legs. ;)
Click to expand...

Squats

WU (15,15,55)
70x5
80x5
90x11

Very happy - wife guilted me into a WO as she was doing her ballet and very glad I did. Might have had 12th in the tank but was happy to break my predicted PB rep target (10) so stopped there. Didn't think I'd make five when saw the weight this morning.

GMs
Bar x8
35x2x15

Was supposed to be 3 sets but it turns out I can't count to 3.

BSS
20kgx5,8,8

Wish I'd forgotten how to count for these #brutal
 
Was going to combine Deads and OHP day to catch up Friday's missed session but back has been stiff every morning after I got off my bike funny on Thursday night. So going to really torture my shoulders.

OHP w1

WU (15,25)
32.5x5
37.5x5
42.5x6
25x12,9

Landmine press
Bar x8
5kg x8
10kg x12
15kg x12
20kg x12,12

Found a new corner of the garage to try these - must not use hips! Noticeably more unstable on my left side and much more burn on that side. Felt it in my core too. Stopped as my new spot may have made a hole in my garage wall. Wasn't waterproof anyway :)

Arnold press
10kgx12,10,10

Shoulder 21s
5x3x21
 
Deads

Right hip still stiff

WU (55)
85x5
105xf

Hip not good :( Should have spent last night stretching and not doing arms

Krocs
15x8
27.5x20,20

Clipped my face twice on left side :O

Pull ups (regular alt with wide)
8, 4, 5, 3

Swapped for cleans for variety

Chins
5

As the bar was there but very weak by now.

Off for beers now - medicinal fo sho
 
Bench high reps

Back has been sore since first thing Wednesday - couldn't put socks on for most of the day. Cleared up by lying on the floor for 5 mins each hour. Still occasionally feels tight in my right hip.

Bench
WU (15,15,40)
50x10x5
40x4x8
40x6x6
35x4x6

Another 5T test for Thursday charity event - got to 6T plus warmup and learnt that 5 reps with short rests (30s or less) works better than starting with 12s and dropping away.
 
Still recovering from the back niggle so once again knocked off 531 proper. So, thought I'd do some high rep squats to groove it and stretch it. Used w1 d1 of Smolov with a 1RM of 100kg

WU (15,15,55)
65x3x8
70x5
75x2x2
80x1

Pfft, these Russians aren't so tough.
 
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