Today's reading is taken from the Swoley Bible

GSVBagpuss said:
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!
Click to expand...

Well, today, bar weight included now, I got through 82.5 squats, 37.5 OHP and 130 dead lift. Bench is at 72.5, row is at 35. Like I said, my form was pretty shot on squats so have taken 20kg off just to get the feel for pausing a little. Seemed good today to be honest, and not too sweaty, so hopefully will get to the magic 100kg mark soonish.

Had a couple of fails on the bench, OHP is torturous, deadlift is so far so good, so not sure how much more there is for me to do on 5x5 as things are starting to feel pretty heavy. Shall have a look into this Wendler malarkey as there's probably only a month or so left before I'm all out of gainz and I need a change.
 
Cheers, they're creeping up the right way : )

Squats, I was just slightly cheating myself on the last sets by not always getting down to parallel. Yesterday I made sure I went probably a bit below parallel and have some nice doms in my rear so something must have kicked in.

When I was up at 100, I'd say I was above parallel and then tilting my body forward the last 6 inches to get the bar down to the magic spot in the mirror that would convince me I was in gainsville. I wasn't in gainsville. I was in gonnahurtmybacksville.
 
Push

Paused squats
55x8,8,8

We talked about them earlier and the bar was there calling to me. Lovely hip opener!

OHP (week 4)
WU (15,15,25)
30x5,5,5

Deload week. Calc maxes of the previous weeks are 54,56 and 57 so no real change. Hopefully more shoulder work will help improve this.

Bench (w1 @ 82.5)
WU (15,15,45)
55x5
65x5
70x8
Almost decapitated myself re-racking the last rep :D Thank good for catchers

Seated land mine shoulder press (or whatever you call when you put the bar into a corner, sit and press it over your head with each arm)
Bar x8 (each arm)
5kg x8
15kgx8,8,8

Bit awkward - not sure these are for me.

Seated press
Bar x8
25kgx8,8,8

Band pull-aparts
Purple x10,10,10

Will see how shoulders feel tomorrow. Stretching time.
 
Pull

Deads (deload)
55x5,5
75x3x10

Working on getting hips down. Didn't fancy a deload at all but will follow the programme. Meant to do 5 sets but had strange feeling in left side of back so stopped. I wasn't being careful enough with resetting each rep :(

T bar row (60s onwards)
WU (30,30)
50x3x8

BOR
WU (15,15)
45x3x8

For a change

EZ 21s
20x3x21

What? Don't judge me. It's deload not no guns week.
 
Br0 plz, everyone knows you get 23% more muscle activation in the rack. I also made sure to swimg most of the reps from my hips and grunt like a T Rex on each contraction to make sure everyone knew there was a monster in the gym
 
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