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Thanks for the Kroc Rows tip btw, will add some of those in (if I had heavy enough / any DBs!)
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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A) after cycle commute
Squats (+5kg)
5x45kg
5x60kg
5x60kg
5x60kg
All fine barre last rep when I fell forward and did a half good morning thing. Was thinking about something else I think. *Keep bar in low bar position!*
Bench (+2.5kg)
5x45kg
3x62.5kg
5x55kg
5x55kg
9x45kg
Fail. Had an hour between ride and gym and had electrolyte drink in between. Probably that didn't help
No chins, no time.
Squats (+5kg)
5x45kg
5x60kg
5x60kg
5x60kg
All fine barre last rep when I fell forward and did a half good morning thing. Was thinking about something else I think. *Keep bar in low bar position!*
Bench (+2.5kg)
5x45kg
3x62.5kg
5x55kg
5x55kg
9x45kg
Fail. Had an hour between ride and gym and had electrolyte drink in between. Probably that didn't help
No chins, no time.
Last edited:
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- 11 Jun 2013
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B)
Deadlifts (+5kg)
5x55kg
5x85kg
5x95kg
5x95kg
5x105kg
As before, all fine. Need to remember chalk next time. Can start from 100kg working set.
OHP (+2.5kg)
5x35kg
5x35kg
8x35kg
5x35kg
In the rain - It's June FFS!! Extra set for larks. Last set was hard but I think I agree with Mark Rippetoe - its a more manly exercise than bench
Dips
8
11
8
Nice and looooooow. Add weight next time.
Deadlifts (+5kg)
5x55kg
5x85kg
5x95kg
5x95kg
5x105kg
As before, all fine. Need to remember chalk next time. Can start from 100kg working set.
OHP (+2.5kg)
5x35kg
5x35kg
8x35kg
5x35kg
In the rain - It's June FFS!! Extra set for larks. Last set was hard but I think I agree with Mark Rippetoe - its a more manly exercise than bench
Dips
8
11
8
Nice and looooooow. Add weight next time.
Associate
- Joined
- 4 Nov 2011
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- 963
I agree with Mark Rippetoe - its a more manly exercise than bench
I'd love to see what would happen if you said that to some top end powerlifters
assuming that you're implying benching isn't manly 
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I'm sure I could outrun them
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- 11 Jun 2013
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C)
Trying a new warmup routine, taken from Rips book. Need to work on technique and so more sets is better. Plus my old warmup was just a random ~60% for 5 and get on the work set
Bench (back to 60)
15x5x2
25x5
35x3
50x2
60x5
60x5
60x5
50x9
50x7
50x5
Enjoyed the process of warmup and working on feet placement and pinning shoulders back. Lots of sets at the end for form videos. Shows my bar path is quite diagonally back towards catchers, head lifts off bench, arch ok (although feels more than it looks) and I can lose my shoulder tightness on lift off. I would prefer a more vertical path (I think as it is better for a more balanced muscle development?). Head lift is shoulder inflexibility related (surprised face!). Holding tightness might be worth trying one peg lower
Squat (60 again, 65 at it at working set felt too heavy)
15x5x2
25x5
40x3
50x2
60x5
60x5
60x5
Videos show depth is good but lots of tuck under during last set; didn't look pretty. Sore shoulders at the end which shows how I've missed some shoulder flexibility drills this week
Will research butt wink but I think it's mobility drills time for that too. Also go back to reduced working sets to get form really nice.
Pull-ups
6(!)
4
4
PB!! 14 reps
So, much to do but happy to work on it
Trying a new warmup routine, taken from Rips book. Need to work on technique and so more sets is better. Plus my old warmup was just a random ~60% for 5 and get on the work set
Bench (back to 60)
15x5x2
25x5
35x3
50x2
60x5
60x5
60x5
50x9
50x7
50x5
Enjoyed the process of warmup and working on feet placement and pinning shoulders back. Lots of sets at the end for form videos. Shows my bar path is quite diagonally back towards catchers, head lifts off bench, arch ok (although feels more than it looks) and I can lose my shoulder tightness on lift off. I would prefer a more vertical path (I think as it is better for a more balanced muscle development?). Head lift is shoulder inflexibility related (surprised face!). Holding tightness might be worth trying one peg lower
Squat (60 again, 65 at it at working set felt too heavy)
15x5x2
25x5
40x3
50x2
60x5
60x5
60x5
Videos show depth is good but lots of tuck under during last set; didn't look pretty. Sore shoulders at the end which shows how I've missed some shoulder flexibility drills this week
Will research butt wink but I think it's mobility drills time for that too. Also go back to reduced working sets to get form really nice. Pull-ups
6(!)
4
4
PB!! 14 reps
So, much to do but happy to work on it
Last edited:
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- 2,632
Re: my last CGBP comment, I should be more bench drop sets after main set - good day and day after chest DOMS today. Also more chances to work on form. Similarly for squats; lower weight but more reps (video for form check though)
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A)
Squat (back to 55 for form)
15x5x2
25x5
35x3
45x2
55x5
55x5
55x5
55x5
55x5
Did mobility before. Not on shoulders though which did not like the first few sets. Videos showed less butt wink and really deep sets (apart from when feet started too wide apart). It's a weight I feel a good pace with hence the extra sets.
Bench (+0)
15x5x2
25x5
35x3
50x2
60x5
60x5
60x5
Lost my shoulder tension on the first WS, last two were better. Last few reps were a grind though.
Chins
7
5
5
PB of 17 reps!!
Squat (back to 55 for form)
15x5x2
25x5
35x3
45x2
55x5
55x5
55x5
55x5
55x5
Did mobility before. Not on shoulders though which did not like the first few sets. Videos showed less butt wink and really deep sets (apart from when feet started too wide apart). It's a weight I feel a good pace with hence the extra sets.
Bench (+0)
15x5x2
25x5
35x3
50x2
60x5
60x5
60x5
Lost my shoulder tension on the first WS, last two were better. Last few reps were a grind though.
Chins
7
5
5
PB of 17 reps!!
Last edited:
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- 11 Jun 2013
- Posts
- 2,632
B)
Deadlift (+5)
5x55
5x55
3x70
2x90
5x110
5x100
5x90
Moving the bar nearer to my feet (after reading Rippetoe some more and realising I had the bar set at mid visible foot instead of mid foot)
I think struggled to commit to the higher weight and therefore never got my hips down I think due to lack of confidence. Better form at 100, much better at 90. Lockout looks nice and straight. 90 is my starting weight after holiday and take it slowly from there. Forearm soreness afterwards - I like it
OHP (+2.5)
5x37.5
5x37.5
5x37.5
My shoulders are still suffering from (actually being use for once in) my new bench technique. It was sore in the setup position but warmed up by last set. Not looking forward to dips...
Dips (+5)
5kgx8
5kgx8
5kgx8
Boshed them.
Deadlift (+5)
5x55
5x55
3x70
2x90
5x110
5x100
5x90
Moving the bar nearer to my feet (after reading Rippetoe some more and realising I had the bar set at mid visible foot instead of mid foot)
I think struggled to commit to the higher weight and therefore never got my hips down I think due to lack of confidence. Better form at 100, much better at 90. Lockout looks nice and straight. 90 is my starting weight after holiday and take it slowly from there. Forearm soreness afterwards - I like it
OHP (+2.5)
5x37.5
5x37.5
5x37.5
My shoulders are still suffering from (actually being use for once in) my new bench technique. It was sore in the setup position but warmed up by last set. Not looking forward to dips...
Dips (+5)
5kgx8
5kgx8
5kgx8
Boshed them.
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C)
Bench (+2.5)
15kgx5
25kgx5
25kgx5
45kgx3
55kgx2
62.5kgx5
62.5kgx5
62.5kgx5
Hnnng. First two sets were ok but the last two reps were uuuuugggggly.
Squats
No time
Pull-ups (after large break)
4
4
3
Being much more strict with form for lats of steel
Bench (+2.5)
15kgx5
25kgx5
25kgx5
45kgx3
55kgx2
62.5kgx5
62.5kgx5
62.5kgx5
Hnnng. First two sets were ok but the last two reps were uuuuugggggly.
Squats
No time
Pull-ups (after large break)
4
4
3
Being much more strict with form for lats of steel
Last edited:
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A)
Back to it after a week off
Squat (+5kg)
15x5x2
25x5
35x3
50x2
60x5
60x5
60x5
Technique felt wobbley for first set, no lack of leg power through. Second set was going much better until I fell forward on last rep (lost concentration and thought I was done). Last set was best.
Technique and specifically bar position still not consistent but legs have loads more to give.
Bench (+0)
15x5x2
25x5
35x3
50x2
60x5
60x5
60x5
Reset weight slightly. First set fine (push shoulders down more), second too army but went up ok, third was fine.
Chins
8
7
6
PB of 21 reps - Felt powerful!
Back to it after a week off
Squat (+5kg)
15x5x2
25x5
35x3
50x2
60x5
60x5
60x5
Technique felt wobbley for first set, no lack of leg power through. Second set was going much better until I fell forward on last rep (lost concentration and thought I was done). Last set was best.
Technique and specifically bar position still not consistent but legs have loads more to give.
Bench (+0)
15x5x2
25x5
35x3
50x2
60x5
60x5
60x5
Reset weight slightly. First set fine (push shoulders down more), second too army but went up ok, third was fine.
Chins
8
7
6
PB of 21 reps - Felt powerful!
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B)
After ride in and one day after A
Deadlift
5x55
5x55
3x75
2x85
5x95
5x95
5x95
Get those hips down! Not bad.
OHP (+2.5)
5x15
5x15
3x25
2x35
5x35
5x40
4x40
2x40
Not sure why I've not done a warmup before for OHP. 5x35 because that's all I thought I could do but they went ok so pushed on. 40kg was emotional, last set especially.
I also need to rearrange the garage soon as I can't be cleaning 40+ into position every time
Dips
Skipped
After ride in and one day after A
Deadlift
5x55
5x55
3x75
2x85
5x95
5x95
5x95
Get those hips down! Not bad.
OHP (+2.5)
5x15
5x15
3x25
2x35
5x35
5x40
4x40
2x40
Not sure why I've not done a warmup before for OHP. 5x35 because that's all I thought I could do but they went ok so pushed on. 40kg was emotional, last set especially.
I also need to rearrange the garage soon as I can't be cleaning 40+ into position every time
Dips
Skipped
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Yes yes, alright!
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I will, honest! I want to get my more easy lifts up first but then I shall come calling for expertise
PS thanks a lot for bothering to read and comment on this blog of weakness
PS thanks a lot for bothering to read and comment on this blog of weakness
I will, honest! I want to get my more easy lifts up first but then I shall come calling for expertise
PS thanks a lot for bothering to read and comment on this blog of weakness
You're a cyclist - of course you're going to be weak.
In all seriousness, I find most logs on here fascinating from a progress perspective, as well as how the individual react to their progress. Probably as a result of spending too long as a scientist...
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C)
Bench (+2.5)
15x5x2
30x5
40x3
50x2
62.5x5x5
Back to best weight since Christmas and a tied PB with previous best (in terms of sets at this weight least). Felt good so bashed out a few more sets Felt so good in fact that I had to check I out the right weights on
Dips
8
8
8
As I missed them out on Wednesday.
Squat (+5kg)
15x5x2
25x5
40x3
50x2
65x5
65x5
65x5
Don't enjoy just the bar sets; the lack of weight throws my balance. Rest was good.
Pull-ups
6
4
Bah.
Bench (+2.5)
15x5x2
30x5
40x3
50x2
62.5x5x5
Back to best weight since Christmas and a tied PB with previous best (in terms of sets at this weight least). Felt good so bashed out a few more sets
Felt so good in fact that I had to check I out the right weights on Dips
8
8
8
As I missed them out on Wednesday.
Squat (+5kg)
15x5x2
25x5
40x3
50x2
65x5
65x5
65x5
Don't enjoy just the bar sets; the lack of weight throws my balance. Rest was good.
Pull-ups
6
4
Bah.
Man of Honour
Bro. Mirin your willingness to post log regardless of numbers. Has inspired me as I can relate to it more - reading other astronomical logs can leave me feeling a bit disconnected. Keep us updated, swole, tight, aesthetic, etc.
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Let's hear it for the little guys!