Today's reading is taken from the Swoley Bible

Legs (2 mins all)

Squats
WU (15,55,55,75)
90x5,5,6
75x13

Consolidation 3x5 @ 90 after some messing with sets / reps - felt ok. First set was sketchy form which improved and was aiming for 8 reps on last set but form went all wrong so stopped. 75kg finisher finisher'ed.

Snatch grip RDLs
WU (55,55)
75x5,8,8
55x10

First ever attempt with a snatch grip - Trying to be more like mrthingyx. Quite liked it; Certainly more ROM and core / grip felt it.

Bulgarians
10kgxbothlegsx8,8,8,8,8

Die legs die. Looming forward to a restful morning chasing my 4 year old around a soft play. Not.
 
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Crijey. Snatch grip RDLs followed by Bulgarians... :eek:

Awesome. :cool:

Your sqyattibg is looking good, too!

And I know that DOMS vs. soft play feeling. Good luck. And hope your 4yo just wants to sit in the ball pit... it is your only hope. :D
 
Was a little disappointed with squatting - hoped for 3x8. Still very happy to be repping 90 after getting in the 70s a few months back.

What's a good RDL to dead ratio btw?
 
I should really go back and correct the phone spelling in my previous post... :D

Not sure on RDLs... When I was training deadlifts, working sets of RDLs depended on what I was deadlifting. Working at something like 160-180kg for deads meant anything between 100-130kg for RDLs... Although on a couple of occasions I played with 140kg and did 160*5 for the lolz...

So it really depends on feel for training, but possibly 25% variance for absolute purposes...
 
Had an extra evening to play at some stuff. Still sore from yesterday - upper back feeling those snatch RDLs.

Complex

BOR, Hang clean, Press, Front squat, Push press, Snatch RDL

15kgx8reps each exercise
25kgx4x5reps (2 mins rest)

Push press was the work bit. Amazing how 25kg can feel so heavy!

Then a massive stretch session - two more points towards a new toy.
 
Push

All out of rhythm this week as I've been away work where I managed a 1 mile run, a very sore left Achilles and a few pull-ups / chins / dips

OHP (week 2, 2 mins)
WU (15,15,25)
35x3
40x3
45x7
35x11

Same reps as last time! 8th rep wouldn't get past my forehead.

Bench
WU (15,15,45)
65x8,6,6
45x9 (dropset)

Swapping these around for the lolz

Dips (BW, 60s)
7,7,5
 
Pull

Deads (week 2)
WU (55,55,85)
95x3
110x3
122.5x10

This feels odd - light, light, light, lots of reps! It's a calc 1RM of 163 :o I'd rather do 150 again than do high rep deads! I don't think my form holds up over that many reps - my brain can't keep it all together.

T bar row (60s)
WU (20,40)
60x8,8,8,8

Added 5 kg. Went better than expected so did an extra set.

Pull-ups
8,5,4

Good news time - weights going up and it all felt good. Bad news - my super slim fit suits don't fit anymore :( Or is that good news? :D
 
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Legs

Going to 531 squats too - am enjoying the progression on OHP and DLs. I'm not quite following the programme and the weeks are a little misaligned but it gives a structure to follow.

2 mins all

Squats (w1, using 111kg calc 1RM)
WU (15,55,55)
65x5
75x5
85x12

As usual, feels really light and then the last set destroys me :) Could maybe have got a 13th but was in danger of being a really ugly rep.

Snatch RDLs
WU (55,55)
75x8,8,8

Same weight as before but more reps. Feels less back dependent that the usual grip or maybe I'm just concentrating on not dropping the bar!

Good Mornings
WU (15,15)
35x12,12,12,12

Going high rep again for dat ass. Not sure what's a good weight but I like the stretch they give my hammies at this weight.

BSS(60s)
10kg x each leg x8,8,8,8,8

Time for the whole lot tonight. Dinner earnt.
 
Push

Hamstrings still hating me from Monday :D

OHP (week 3)
WU (15,15)
35x5
42.5x3
47.5x6
35x7

I know it's 1+ but I had hoped for more than 6 @ 47.5. Ah well, OHP doth tease us all.

Bench (first again)
WU (15,15,45)
65x7,6,4
45x14 (ds)

Maybe it's just not a strong day today but odd to manage 14 last up. I think I need to start following 531 or some sort of structure for bench. Picking a random weight is a bit aimless.

Dips (pyramid BW,5,10,5,BW)
8,6,4,5,7

You know dips get hard when you don't want to drink during a set as it puts your weight up :)
 
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Pull

Deads (week 3, 2 mins)
WU (55,55)
95x5
115x3
130x6

Not bad, shame 7th wouldn't get going. Took 20s rest but still wouldn't get off the floor.b

T bar row (60s)
WU (20,40)
62.5x8,8,8.8,8

Is it normal to end each set feeling like you've just taken body blows from Tyson? :) Got to be careful with form as bounding weight bounces it out of the makeshift holder and all over the place...

PU
7,5,4

Chins
5,3

For a change but rubbish. Need to do more random PU/Chins during the week.
 
Apologies for a bit of a hijack, but I have a little question..

Been sweating (prefusly) along with the 5x5 for a while now, and whilst not hitting some crazy numbers seen in here, generally speaking do folk add the weight of the bar to the totals? I know it doesn't really matter in as much as it's a personal journey and all that, but god dammit I'm trying to break the 100 squat :p
 
Sweet!

That's a whole lot closer then. Forms still a bit, well, awful on the last set, but I'll carry on digging. Might award myself a deload and try and pause a bit more and nail the form. It's too easy to convince yourself your doing it right when there's sweat rolling over your eyeball
 
What are you repping at the moment? You will get stuck on 5x5 at some point. I'm really enjoying Wendler 531 as a change and different test for the body. Also, start a log!
 
Legs

Squats (week 2 @111kg)
WU (15,55,55)
75x3
80x3
90x10
75x11

10 rep was almost a sketchy Good Mornings hybrid but good to feel like I can recover a misaligned 90kg squat :) Racked last set and felt light headed - all sorts of win.

Snatch RDLs (+5kg)
WU (55,55)
80x5,8,10

Lower back pump by WS so went a little easy to start. Grip seems much easier tonight for some reason.

Good Mornings (60s)
WU (15,15)
35x12,12
40x12

Quick finisher as curry needs collection :D :p
 
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