Today's reading is taken from the Swoley Bible

Legs

Been a while since this; could be fun

Squats
WU (15,55,55)
70x3
80x3
92.5x8
70x5,5 (paused)

Was form not leg power that made me stop at 8. Did have a sore hip yesterday after 3 days on the bike which could be to blame. Or just having not squatted for about 10 days. Did paused reps to get better in the hole.

SG Romanians (2 mins)
WU (55,75)
85x8,6
Usual grip 85x8,8

Same weight as last time, but a few more reps. Grip hurting again and normal grip was much easier.

Bulgarians (each leg)
10kgx12,12,12

Oh dear god.
 
Did some OHP, BOR and curls last night, then today

Push

Back to OHP first
WU (15,25)
32.5x5
37.5x5
42.5x8
25x14

Tricep pumped.

Bench
WU (15,15)
50x30,14,7

Mega high rep stuff - 3 min AMRAP, rest 2 mins, 2 mins AMRAP, 1 min rest, 1 min AMRAP. 51 reps in 8 minutes is fun stuff and all in preps for next months bench-a-thon.
 
Pull

Put in a decent mahout on the bike both ways to work today and thighs are sore.

Deads
WU (55,95)
125x3
140x3
95x5,5

Missed the correct 5/3/1 setup as I mis filled the bar. Gave me a better run at 140 and 3 reps is ok.

WGPUs
7,6,5,4,3
 
Legs

Hi, remember me? Been a while since we've spoken :( All out of rhythm again - won a big contract with work so drank lots of fizz and ate lots of brisket for most of the weekend. Did a lot of chin-ups though. Bless me father for the pains I am about to receive.

Squats
WU (15,55,55)
75x5
85x3
97.5x5
75x10(5+5)

Form was ok and played it bit safe with 5 reps @ 97.5. Lost confidence I myself really - had 5 in my mind then couldn't face another mentally. Got a busy week with work then away for 2 so will be even more rusty when I get back.

Romanians
WU (55,55)
85x8,8
95x8

Wimped out and did regular grip - so much easier!!!
 
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Push

OHP
WU (15,15,25)
35x3
42.5x3
47.5x3
35x
That was poor, maybe double hills to and from work has tired me out more than I think.

Dumbell Bench (listing ind Db weight)
15x5,5
20x8,8,8
22.5x8,8,8

New Oly Dumbells getting their first workout. They were cheap on the bay so thought I'd grabs pair. As expected; Hard, both to press but also to get into position. I'll get used to it I suppose. Am thinking DB bench on Push day instead of BB bench and adding Kroc rows to my pull day
 
Pull

Deads
WU (55,55)
85x10,10,10,10,10

Deload week so went for high reps.

Kroc rows
15x8 (each)
25x5 (each)
30x20,20 (r,l with 2 mins between)

Putting the DBs to work again. Left arm much more wobbly than right and core felt it more. Complete unknown weight test and 30 was probably about right although last 5 on the left were a bit half-repped. Major grip workout too. Expecting much sore upper back tomorrow.

T bar row
WU (20,35)
50x12,12,12,12,12

Got my bar maths a bit wrong but just went with it

Quite enjoyed that. Last proper gym for 2 weeks. Will have some Dumbells with me for some curls though ;)
 
Push

Been a very long time! Done some beach weights but not much else apart from cycling for some weeks.

Bench (w1 @85)
45x5
55x5
65x8
45x15

Dips
10,8,7

Seated DB press
5kg x10
7.5x10
10x10,8,8

Giving these a go, maybe do DB bench on my OHP cycles. Feels odd to properly extend these - probably means I should do them more.

Shoulder 21s
5x21x4

Nice shoulder burn. Find side raises by far the hardest.

Loving my new Orca R7 wireless headphones, especially now I have no pockets in my summer gym gear. It's magic - there's no wires!
 
Pull

Deads
WU (55,85)
105x5
115x5,5

Didn't feel comfy at all - it has been 4 weeks I guess. Went for another set of 115 instead of 125.

Kroc rows
15x8
25x8
32.5x20

Left side was broken into 5s with brief pauses. Not my strongest day this one.

Too sunny to stay inside
WGPUs
6,6,4

Chins
7
 
Push

Put some hard efforts into the bike today and another one planned tomorrow so have legs a miss.

Bench
WU (15,15,45)
55x3
62.5x3
70x6
45x15,10

Dips
8,8,8

Seated DB press
10x10,10.8
 
To be fair I've just got a power meter so am doing some efforts on my commute to work out my FTP. Will be back to legs on Friday - you know I think squats make me a better cyclist!
 
Pull

Hoping for a better performance than last time

Deads
WU (55,85,105)
115x3
125x4

Still so weak.

Krocs
WU(15,25)
30x20,20(10+10)

Dropped weight slightly to be sure on left arm reps.

T bar row
WU (20,40)
60x8,8,8

Chins
11,7

Fin
 
Push

New regime - doing push, rest, turbo, rest, pull, rest, turbo etc. More focus on cycling performance.

Squats
Wu (15,55,55)
65x5
75x5,5,5

Took it sensible with weights as its been almost a month since I squatted. Will follow 531 programming again next time.

OHP (w1@56)
WU (15,15)
35x5
37.5x5
42.5x7
35x

Not sure what to add here for a full evenings work - rack is set high so maybe GMs, before OHP given my garage setup too. Pull will be deads and bench, and then I need to find a home for Bulgarians, Krocs and some Chins / PUs

GMs
Bar x8
25x8
35x8,8,8

Calves feel tight here.

Shoulder 21s
3x7x5kg

Stretch time
 
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