Today's reading is taken from the Swoley Bible
- Thread starter GSVBagpuss
- Start date
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- 11 Jun 2013
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Legs (supposed deload but fancied a 1RM play instead)
Squats
WU (15,55,55)
80x3
100x1
105x3
55x10
Never felt on it this morning and form was a bit dodgy but it was confidence to get low enough that was putting me off real depth. Very nice to break through into and through three figures.
GMs
35x8,8,8
Just a gentle hammy stretch
Squats
WU (15,55,55)
80x3
100x1
105x3
55x10
Never felt on it this morning and form was a bit dodgy but it was confidence to get low enough that was putting me off real depth. Very nice to break through into and through three figures.
GMs
35x8,8,8
Just a gentle hammy stretch
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- 11 Jun 2013
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Push
OHP
WU (15,15,25)
35x5
42.5x3
50x4
35x10
Should have been 47.5x1+ but wanted to try 50kg.
Bench (60s onward)
WU (15,15)
50x10,10,10,8,7
Still finding a good routine / constantly and aimlessly messing about with this; will alternate 531 and 5x10 for OHP and bench for a few cycles and see how it goes- trying to get myself filling an A cup better. Triceps on fire!
Dips
10,6,5
Took a rest before hence the first set of 10 and then tris really started hating me.
OHP
WU (15,15,25)
35x5
42.5x3
50x4
35x10
Should have been 47.5x1+ but wanted to try 50kg.
Bench (60s onward)
WU (15,15)
50x10,10,10,8,7
Still finding a good routine / constantly and aimlessly messing about with this; will alternate 531 and 5x10 for OHP and bench for a few cycles and see how it goes- trying to get myself filling an A cup better. Triceps on fire!
Dips
10,6,5
Took a rest before hence the first set of 10 and then tris really started hating me.
Last edited:
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Fair point although the last rep of 105 was so ugly I thought it better to stop there!
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If you were after a 1rm test, why did you end up doing 105x3? 
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If you were after a 1rm test, why did you end up doing 105x3?
Stop ganging up on me!!!
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Pull
Deads
WU (55,85)
105x5
120x3
135x3
105x10
Realised I'd been adding 2.5kg instead of 5. 135x3 was a bit lower than hoped but not a great nights sleep and a morning session may be part of the reason.
T bar row (60s)
WU (20,40)
60x8,8,8,8,8
Last two sets took some tough love to get started.
WGPUs
5,5,4
Chins
6,4
Out for a Michelin star lunch now
Deads
WU (55,85)
105x5
120x3
135x3
105x10
Realised I'd been adding 2.5kg instead of 5. 135x3 was a bit lower than hoped but not a great nights sleep and a morning session may be part of the reason.
T bar row (60s)
WU (20,40)
60x8,8,8,8,8
Last two sets took some tough love to get started.
WGPUs
5,5,4
Chins
6,4
Out for a Michelin star lunch now
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- 11 Jun 2013
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Should be legs but got a stomach thing so doing push pump set instead
Bench
WU (15,15)
50x10,10,10,10,8
OHP
WU (15,15)
30x8,8,8,6
A weak day so good choice for a gentle deload
Bench
WU (15,15)
50x10,10,10,10,8
OHP
WU (15,15)
30x8,8,8,6
A weak day so good choice for a gentle deload
- Joined
- 11 Jun 2013
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Legs
Squats (2 mins)
WU (15,55,55)
65x5
75x5
87.5x12
55x5 (paused)
Hands were tingling like crazy and heart was pounding by 12th rep! Paused last set to mix up the finisher. Must concentrate on sitting back.
Snatch RDLs
WU (55,75)
85x5,5,5
I think that's the first time @ 85 hence the low reps. Grip didn't like it by the end. Can't imagine how someone flings that sort of weight overhead! Circus freaks obvs
GMs (60s)
15x8
35x8
45x8
50x8
First time @50 I think. So much fatigue
Bulgarians
10kgxbothlegx8,8,8,8,8
Don't worry Mrs Bagpuss, just leave a slow release protein drink within arms reach and I may be able to stand tomorrow morning.
Squats (2 mins)
WU (15,55,55)
65x5
75x5
87.5x12
55x5 (paused)
Hands were tingling like crazy and heart was pounding by 12th rep! Paused last set to mix up the finisher. Must concentrate on sitting back.
Snatch RDLs
WU (55,75)
85x5,5,5
I think that's the first time @ 85 hence the low reps. Grip didn't like it by the end. Can't imagine how someone flings that sort of weight overhead! Circus freaks obvs
GMs (60s)
15x8
35x8
45x8
50x8
First time @50 I think. So much fatigue
Bulgarians
10kgxbothlegx8,8,8,8,8
Don't worry Mrs Bagpuss, just leave a slow release protein drink within arms reach and I may be able to stand tomorrow morning.
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- 11 Jun 2013
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Cheers dude. Not biting on the Oly lifting abuse though? I am disappoint
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- 11 Jun 2013
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Bro... That is a serious leg workout.
I am impressed.
It's the day after the day after - struggled to lift body onto saddle for todays ride to work. Buglarian Split Squats; breaking legs since 1871
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- 11 Jun 2013
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Push
Swapping main lift and working off those brisket gains.
Bench (w1 @85)
WU (15,15,45)
50x5
57.5x5
65x11
45x10 (paused)
45x16
Tried out paused reps for fun and in some ways I found paused easier than just banging out loads of reps; the rest seemed to give me recovery time. You pause at the bottom right?
OHP (60s rest)
WU (15,25)
30x10,8,7
20x10
Tiny weight, much volume.
Then some Press ups and toddler floor press
Swapping main lift and working off those brisket gains.
Bench (w1 @85)
WU (15,15,45)
50x5
57.5x5
65x11
45x10 (paused)
45x16
Tried out paused reps for fun and in some ways I found paused easier than just banging out loads of reps; the rest seemed to give me recovery time. You pause at the bottom right?
OHP (60s rest)
WU (15,25)
30x10,8,7
20x10
Tiny weight, much volume.
Then some Press ups and toddler floor press
- Joined
- 11 Jun 2013
- Posts
- 2,632
Pull (a.m.)
Deads
WU (55,55,85)
95x5
110x5
125x7(?)
85x10,10
Going for 125, 132.5 and 140 this series. As I've found before, morning workouts don't always suit me as 125x7 was 4 less than last time. I was resetting each rep due to lack of energy.
T bar row (60s)
WU (20,40)
65x8,8,8
Got a bit ropey form wise so stopped at 3 sets. Did lots of pull-ups yesterday so swapped them out today.
EZ Curl 21zS
21x20x3
Bicep tendons thoroughly stretched. That's it for now - more later.
PM
Squats
WU (15,55,55)
75x10,10,10
Getting over 10T for the day.
Bench
55x13,11,10
A test at a rested 55kg for the set spot of the work bench-a-thon. Absolutely no leg drive due to hips complaint from the rest of the day's work. Through 12T
Deads
WU (55,55,85)
95x5
110x5
125x7(?)
85x10,10
Going for 125, 132.5 and 140 this series. As I've found before, morning workouts don't always suit me as 125x7 was 4 less than last time. I was resetting each rep due to lack of energy.
T bar row (60s)
WU (20,40)
65x8,8,8
Got a bit ropey form wise so stopped at 3 sets. Did lots of pull-ups yesterday so swapped them out today.
EZ Curl 21zS
21x20x3
Bicep tendons thoroughly stretched. That's it for now - more later.
PM
Squats
WU (15,55,55)
75x10,10,10
Getting over 10T for the day.
Bench
55x13,11,10
A test at a rested 55kg for the set spot of the work bench-a-thon. Absolutely no leg drive due to hips complaint from the rest of the day's work. Through 12T
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- 11 Jun 2013
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Push
Push today as I've got a charity turbo trainer session tomorrow. This weeks workout is brought to you by red wine and number 29,029.
Bench (w2 @ 85)
WU (15,15,45)
55x3
62.5x3
67.5x10
45x15
Dips (60s onwards)
10,10,10,8,7
OHP
WU (15,15,25)
35x8,5,5
25x10
Added 5kg from last time.
Push today as I've got a charity turbo trainer session tomorrow. This weeks workout is brought to you by red wine and number 29,029.
Bench (w2 @ 85)
WU (15,15,45)
55x3
62.5x3
67.5x10
45x15
Dips (60s onwards)
10,10,10,8,7
OHP
WU (15,15,25)
35x8,5,5
25x10
Added 5kg from last time.
- Joined
- 11 Jun 2013
- Posts
- 2,632
Pull
Should be legs but my dog ate them.
Deads
WU (55,55,95)
105x3
120x3
132.5x5
95x10
Remembered to chalk after the warm ups this time but failed me on 132.5 set. 5th rep wasn't properly liked out as I thought I was going to drop it Usually don't have grip issues and was fine for 95kg finisher. On reflection 5 reps is ok; still a bit under the weather, dry mouth all day.
T bar row
WU (20,40)
65x8,8
40x15
Bar felt heavy and now I'm feeling rough
EZ 21s
21x20
All sorts of better
Should be legs but my dog ate them.
Deads
WU (55,55,95)
105x3
120x3
132.5x5
95x10
Remembered to chalk after the warm ups this time but failed me on 132.5 set. 5th rep wasn't properly liked out as I thought I was going to drop it
Usually don't have grip issues and was fine for 95kg finisher. On reflection 5 reps is ok; still a bit under the weather, dry mouth all day. T bar row
WU (20,40)
65x8,8
40x15
Bar felt heavy and now I'm feeling rough
EZ 21s
21x20
All sorts of better