Today's reading is taken from the Swoley Bible

Back to it after an Easter weekend away with no exercise and being plied with expensive alcoholic beverages. It's my kind of taper.

Push

Bench (w2@82, and it was setup this way)
WU (15,15,45)
55x3
65x3
75x5
45x20

Should be able to more than 5 reps at BW :( 45 is far too light as a finisher!

Dips (60s)
12,8,7,6,7

OHP(w1@56 again, although may try 50kg in w3 to see how I get on)
WU (15,15)
30x5
35x5
42.5x5
30x10

Wasn't expecting much after the previous and even less after the warmup felt heavy. Will do this first time next time and should do better.
 
Missed Pull yesterday as shattered (excuses excuses). Have ridden 100 miles in last 3 days though so not being completely lazy.

So went full bro tonight while watching a war movie (Lone Survivor, quite enjoyed it).
OHP, Upright row, BOR, curl
All 10x10x20kg
 
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Sick sesh br0, looking tight, thick, powerful. Keep us updated on your progress, wanna see you get proper thick and tight.

No homo.
 
Pull

Feeling jet lagged after a 6 am start on Saturday finishing with gigging 10-1am and up again at 6 to drive 90 minutes home. Not my gym night and am cycling into work tomorrow but man up though init.

WGPUs
5

Deads (w1, +2.5 on last weights)
WU (55,55,85)
97.5x5
107.5x5
117.5x8

Poor but expected. Just not on it today.

T bar row (60s)
WU (20,40)
50x12,12,12

Lowered weight to stop the bounce.

WGPUs (60s)
5,3

Feel these in my lats so much more than normal grip. Not great but happy to see I've improved from being able to do 2 of these a few months back!

Band pull aparts
Lots x purple

These are quite testing at the end of a set.
 
Legs

Been 12 days since last legs and much cycling in between (including two hours today) so could hurt

Squats (w3 @ 111)
WU (15,55,55)
75x5
85x3
95x6

Form wasn't quite grooved because of the layoff I assume. Had more in tank at @ 95 had I felt more set properly. Sorely tempted to try 100kg in the deload week.

Bulgarians (all total weight and on both legs)
10kgx8
20kgx8,8

Such a horrific / wonderful exercise!

GMs
WU (15,15)
35x12
45x12

Fin.
 
Push

OHP (w2@56)
WU (15,15,25)
35x3
40x3
45x6
35x11

Defo going to try 50kg next time.

Bench (w3 @83.5)
WU (15,15,45)
62.5x5
70x3
77.5x3
55x12

No time for anything else.
 
Pull

DLs
WU (55,55)
97.5x3
112.5x3
125x11 (flip yeh!)
85x15

Delighted with 125x11!! I always forget the back off set so tried it this time. Felt it in my legs which is a good sign (as opposed to back).

T bar row (60s)
Wu (20,40)
55x8,8,8,8,8

Still messing around with reps / weight / sets (normally because I can't remember what I did last time!). Sticking 2x20s on the rack helps stop the bouncing. 5 sets doesn't take long with 60s rests so may stick with that.

Just noticed I cut my left shin some time during deads #beastmode

Slight lower back pump now.

Curls(I think I earned them after those deads!)
20kgx12,12,12

Band pulls
3xLots

Much win today :D Have earned tomorrow's play with our new smoker.
 
17202131791_bec0071d9c_c.jpg

Nom gainz
 
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