Today's reading is taken from the Swoley Bible

Little session after some dirty bulking - smoked turkey the highlight :D May have even hit 73kg :o

Deads
WU (55,85,85)
105x5
115x3

Still working on form for these - I sense that I'm being a bit sloppy as its light enough to cheat up. I'm concentrating on squats at the moment and doing deads once a week may not be enough to groove it, but my CNS needs time to recover. Ah well, will just keep it ticking over

Squats
WU (15,15,55)
75x2x10

Light today - will do 92.5 tomorrow. I do really enjoy my recently developed aggressive dip under the bar before each set - feels manly (and stops my headphones getting knocked off!)

Seated Landmine press
Bar x 8
10x8, 2x20(in alternating 4s on each side)

For giggles and that horrible pump. I think I like these more than DB press for some reason.

Now, where's that cheese and port?
 
Squats

WU (15,15,55,70,82.5)
92.5x3x5

Not very pretty - last set had two ugly reps. Will be interesting to see how my back feels in the morning. I took some extended breaks due to bike faffing which may have thrown my rhythm.

Bench
WU(15,15,45,60)
70x3x5

Dropping to 70 after the previous failure @ 75. Had left hamstring cramp during set 2 so did them one-legged. Pr0

Dips
10,10,10,10,

Sign of chest improvements - don't think ever done more than 40 over 5 sets. Usual calf stretch in between sets felt nice.
 
Despite my potentially bad form, all was well in back land.

Today's job is making space for tonight's traditional curry, film and fizz evening

Deads

WU (55,55,85)
105x3x5

Lower weight and working on hips down

Snatch RDLs
55x3x8

For #HamstringsOfGlory

Was supposed to be an OHP day but its raining :( So did an indoor exercise

Krocs
15x8
25x20(x2)

Keep forgetting what weight to use with these. This probably wasn't quite enough
 
As its a new year, targets for this year are:
Squat 125 for 5 and/or 145 for 1 as a 2*BW squat (and squat every WO as part of
Break my deadlift 1RM of 150kg
Bench 90kg
Everest ride (29,029ft of climbing in one day)

Anyway, on with the WO. Gym is quiet today.

Fell asleep earlier so taking it easyish. Lats and traps still dying from yesterday.

Bench
WU (15,15,45,60)
72.5x3x5

Fought the last rep up.

OHP
WU (15,25)
35x10,9,6

Trying some high rep stuff. Shoulder felt these from early in the warmup.

Squats
WU (15,15)
55x3x5 (paused 3 count)

Every WO to feature squats! Weight was too low probably; no real quad burn
 
Last edited:
Been 4 days since the gym as I went cycling on Sunday instead...and double punctured with only one tube and had to walk 2 miles in cleats and carbon soled shoes. Serves me right for doing cardio

Squats
WU(15,15,55,75,85)
95x3x5

Slow reps and this is certainly getting towards my limit - I'm not used to walking back with that much on my back. Boom though - never done more than 6 reps in total @ 95 #yearofthesquat

Bench
WU(15,15,45,65)
75x4
65x2x8

Meh. Used up my daily awesome on squats :)

Dips
12,10,10

Bent over raises
5kg x3xlots

Really slow reps with pauses at the top. I think I do much pressing and I can't have my first two of squats being painful as I stretch out.

Band pullaparts x lots
 
They are massive already ;)

Slight soreness in lower right hip today, although I suspect I didn't put my saddle back to the correct height from Christmas outings with the littlun
 
Should be deads to start but I'm just not in the mood - tired and hungry today.

OHP
WU (15,15,25)
35x3x10

Wasn't easy - I'm not on a good day tonight.

T bar row
20kg x12
35x3x12

Chose an easy weight but these were really fine.

DB rows
15x3x12

Bulgarians
Bar x2x8

Trying bar on back for weight. Squats every WO remember! Left side was wobbling all over the place but improved on second set

GMs
Bar x until bored
 
Squats

Still not happy with heavy squats in terms of pain after but a friend has just started his private physio firm so will go see him for a review. In the meantime I'll reduce the weight a little, up the reps and add some BSS

Squats
WU (15,15,55)
75x3x12

Inspired by Dan Martin writing about 1000 rep off season leg sessions in ProCycling. He is clearly a horrible man but very fast uphill.

Some bar GMs and then
BSS
25x5
35x5

Left again much less stable than right but these were ok - I wonder what weight I could rep fresh. I may need to go deeper but don't want to get a muddy knee :o

Bench
WU (15,15,45)
60x6x6

75x3x5 isn't working for me so went lighter, more reps and less rest periods (60s). May have been 7 sets - lost count

Brachii stretches x AMRAP
 
Last edited:
Long day at work, in content if not duration. So, the only solution is to follow the crowd to International Day Chest Day

Bench
WU (15,15,45,55)
65x7x5

All good, again with 60s rest apart from the last set

Dips
10
+2.5kg x10
+5kg x8

60s

Krocs
15x8
27.5x2x20

Abs workout!
 
Squats
WU (15,15,55,75)
85x3x5

Dropped the weight until I can see the physio. A bit annoyed by this but being positive, it's good that I can comfortably (ie absolutely no leg pain) rep 85kg which I couldn't do 6 months ago. Some bar GMs then

OHP
WU (15,15,25)
37.5x3x8

These are not going well...

BSS
Bar x5
35kg x2x5

Just take each rep slowly to reduce speed wobble :)
 
Deads
WU(55,55,85,105)
115x5
120x5
85x10

Had to chalk up today - bar was freezing. Occupational hazard of an unheated, separate from house garage. Still getting back into deads and it's been ages since I've done them

Bench
WU (15,15,45,55)
67.5x8x4

I was resting 2 mins for my previous SmolovJr but I'm following it again with +5kg PB and although I'm not doing bench quite as often, 60s rest is fine :o

CGBP
45x10,10,12

Lovely pump

BORs
Bar x8
35kg x5x8

For a change; quite enjoyed them. Slow and steady is the way.

Curls x AMRAP
Again, slow = pain + sausages = swole team 6
 
Just did a turbo session (A Very Dark Place) - was horrible as expected. Goodbye sweet gains, hello skinny climber. For the record, best was a laughable 204w, av 196w. It was also 3:20 intervals as the video converter hadn't work properly
 
Last edited:
Blimey, it's a cold one tonight

Bench
WU (15,15,45,60)
72.5x10x3

60s rest again

CBGP
45x3x12

Last 4 reps were hard work

Squats
WU (15,15,55)
75x4x5 (last set paused)
Almost no rest- just trying to remember how to squat.

GMs
Bar x 2x15ish

Too cold for anything else!
 
It's been a while, for a variety of good and bad reasons

Squats
WU (15,15,55,70)
80x3x5

BSS
Bar x5
25kg x5
35kg x5

Bench
WU (15,15,45)
62.5x6x6

Curls ss CGBP
2x 20x12 / 45x12

Sweet sweet pump
 
I feel like that bloke from Staind, it's been a while...

Will be doing alternating gym and turbo sessions from now until the end of May so it's bench / squat day this time and deadlift / ohp next time. I've got a 14hr ride 29000ft of climbing to get ready for...

Bench
WU (45,45)
65x5x6

Bit ambitious weight after the long break -got there with 2 min rests and some grunting.

CGBP s/s EZ
3x45x10/20x12

BOR
Bar x8
25kg x3x10

Tiny weight I know but my arms were jelly. So much so, I struggled to put the 20s onto the bar for squats #hero

Squats
WU (15,15,55)
75x3x8

Cardio, horrible cardio :D

GMs
Bar x12
25 x8
35 x3x8

These felt fine - moar weight next time.
 
Did some rubbish bench on Friday and some excellent curls. Today was Keeping my eye with leg day

Squats
WU(15,15,55,55)
75x3x5
85x5
55x12

Snatch RDLs
55x3x8

Too much stuff in the way to do OHP
 
Did some bench and curls a few days ago, 55x5x5 from memory. Then today (feeling rough) a few dips then

Squats
WU(15,55)
65x5
75x5
80x3
85x3
90x3

Given I'm rarely squatting at the moment, that was great. I'm doing lots of turbo sessions instead but nice to see my leg strength is still there.

GMs
Bar x lots
 
Back to it! Everesting done, time to get my gains back. One advantage of much cycling is that I've got relatively stronger, only weight 68kg at the moment. As I said in the rats thread, I want to bench 100kg once and squat 100kg comfortably. So here we go

Squats
WU (15,15)
55x5x5

Was supposed to be 70x3x5 but 55 felt heavy after all this time. I've worked out that if I master 70kg in June and add 5kg each month then I'll be smashing 100kg in December. Will be squats / bench most of time with deads / OHP every third. Lots of volume for bench and slowly slowly catchy gainzy for squats - don't need to leap too heavy too fast and ruin my periformis again.

GMs x some x bar

Bench
WU(15,15)
45x5x5
55x4

Yep, I've lost some strength! Have been racing through the rests I guess.

Krocs
10x8
20x2x20

Lats will love me tomorrow!

Chins
7,4,3
 
Last edited:
You must log in or register to reply here.
Back
Top Bottom