Today's reading is taken from the Swoley Bible

I want strength for the big three, so was going to follow your plan as listed a few posts ago. Could just do the same for DLs working out every other day ish, squat/bench, bench/squat, dead/ohp and repeat was my planned rhythm. I am very much enjoying doing singles right now.
 
mrthingyx said:
Nice squatting. Very nice. B)
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Thanks <3

Starting the new routine then, bench first (on a tired day). This month is 85kg month.

WU15,15,45)
55x10
55x3x6 then
65x1
75x1
80x1

Randomly guess my 10RM and it was close. Was slightly under I would guess - 10 felt heavy but sixes seemed easier once warmed up. Did some testing afterwards - didn't feel that confident under the higher weights but that's fine, I'm not at my best today.

Dips
10,10,9,7

Squats
WU(15,15,55)
65x3x8
Hitting 100 last time makes 65% pretty easy maths :) High rep squats suck.

Deadlifts next time - 140 will be mine.
 
Still groggy from a post Sunday lunch nap #thuglife

Deads
WU(55,55,95)
110x2
120x1
130x1
140x almost (didn't quite lock it out)

Switched to cross grip for 130 but back to overhand for the 140s but this time chalked up. Interesting how grip is much less taxed but it guess singles are easier in that respect than lower weights with more reps. Bit disappointed to just miss the 140 but it was never likely to be a PB kind of day. Was all sorts of shaky by the end.

OHP
WU(15,15,25,35)
45x4,3,2
35x5
25x8
25x3x12 (pushed)

I hate you 45kg OHP. So attacking you with volume
 
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mrthingyx said:
Meh. You pulled 140kg as far as I am concerned. Awesome. :)
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All those curls must have gone to your head!

Squats
WU(15,15,55,65)
75x10
75x3x8

Blimey, is it muggy tonight or does cardio basically suck? When not on a bike clearly. Worth remembering that I can cheat this weight up with sloppy form and need to not do that. Was a little low in actual weight as I guessed my 10RM but it was picked to let me do 80x next week and 85x the week after which matches my 85kg target this month.

Bench
WU(15,15,45,55)
60x10,8,7

Just a bit to keep the chesticles interested.
 
Week 2 of Operation Be Like Dreamforger

Bench
WU(15,15,45,55)
65x8
65x5,4,4

Fought the last rep in each set - should have gone with 62.5

Dips
10,10.8

Squats
WU(15,15,55,65)
80x2x3
85x2x3

Some days you wake up and want to do squats. Today was not one of those days for me. But did some anyway.
 
Deadlift day

Using 140 as max for w1 531 but not the 90% scaling.

WU(55,75)
90x5
105x5
120x5

Grip working hard, probably should chalk up although clearly best to go as long as I can before seeking assistance.

OHP
WU(15,15,25,35)
45x5,4,
30x3x12 (pushed)

Push sets seemed a lot easier than last weeks 25s. Less leg drive too.

BOR
Bar x some
25x8
35x8
40x8
35x8

For a change. Trying a narrower grip than usual and felt a little better in lats. 40s were hoiked a bit.
 
W2d2

Feeling rough again today, just wiped out. Children back at school diseases I expect.

Squats
WU(15,15,55,70)
80x8
80x3x5

Not so bad. 85x5 and 3x3 next time.

Bench
WU(15,15,45)
62.5x3x8

Then some curls - tapping m into their healing properties you know.
 
W3d1

Bench
WU(15,15,45,60)
75x4 (should be 5)
75x2
70x2x3
60x6
45x10

Toyed with 72.5 - turns out I was right. Pretty sure last night curls are to blame.

EZ skull crushers
20x3x15

To help my OHP lockout honest.

Missed squats as need to go back home to work :( No massive loss, happy with them at the moment.
 
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Deadlift Friday
WU(55,85)
100x3
112.5x3
125x3

Last rep was sloppy. Am not feeling full of energy tonight after hammering it for some Strava PBs on the way home.

OHP
WU(15,25,35)
45x5,4,4
32.5x12,10 (pushed)

Getting closer with 45s. Couldn't get the pushes going and called time on anything else.
 
Was going to say it was a tired day but they all are at the moment it seems. Must do something about this.

W3d2

Squats
WU(15,15,55,75)
85x5
85x3x3

85 is not my real 5RM but I'm deliberately taking squat progression slow as this is the weight when form seems to break down and so more reps at each weight is best. It alps means I hit my month target on week 3 which seems about right.

Bench
WU(15,15,45,55)
62.5x3x8

Confirms it should have been last weeks weight.

Krocs
15x8
20x2x2x20

Dropping weight to get proper Lat stretch.
 
W4d1

Bench
WU(15,15,45,60,70)
80x2
80x3x1

Bit too heavy for my 3RM but singles were OK. Definitely when I tail off. Which at least means j squat a lot more than I bench!!

Dips
12,12,10

Squats
WU(15,55,55)
70x3x12

Never sure what to do for my off days for squat and I read somewhere once that you should try to do 50 reps of your body weight; so gave it a go. Realised at 12 that high rep squats suck so broke it up a little. Did make me realise that good bar position is down to a nice narrow grip. Back to heavy stuff next time
 
Deads
WU(55,55,85)
105x5
120x3
132.5x1
105x5

Knees pointing out cue - wasn't huge difference but more in the legs.

OHP
WU(15,15,30)
45x5,5,
30x3x12 (pushed)

Slightly less volume in the warmup. Almost made it! Left delt burning nicely after pushes.

Land mine press
Bar + 10kg x4x12 (each side, 60s rest)
15x12

Worked out a new place to rest the bar. Even more shoulder burn :)

Then some inverted row variations (paused, raised feet) to finish. Lovely long session today.
 
W4d2 but Bench (as it was in position)

WU(15,15,45,55)
65x2
75x1
85x1

Happy - almost got stuck at the bottom and halfway back up but fought it up. Ticks my 85kg target for both squats and bench in September. Got a lovely adrenalin hit about 30s after :)

Squats
WU(15,15,55,70,80)
90x3
90x3x2

Not a taxing weight on the legs but the form and so I like this lots of sets but not too many reps. Means I can get form right at heavier weights, think about it for 2 minutes then go again.

Skullcrushers s/s Ez curls
20x3x15

Those of whom have done well deserve a pump.

Another go at 140 deads tomorrow and then 100kg squat on Wednesday to round off the month.
 
Here's the weight plan for October

10RM
60 bench and 90x1 squat
80 squat and 72.5x1 bench
8RM
65 bench and 95x1 squat
85 squat and 77.5x1 bench
5RM
72.5 bench and 100x1 squat
90 squat and 82.5x1 bench
3RM
80 bench and 105x1 squat
95 squat and 87.5x1 bench

Deads are aiming to top my 140 1RM by the end, following 531 again. Going to be epic.
 
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Deadlift
WU(55,85)
105x3x3

Lots of form practise felt like a better use of my deload week than another 140 test or starting the next cycle.

OHP
WU(15,30)
45x3
50x1
35x3x8 (pushed)

Again, trying a slightly different routine. Was going to try 55 but 50 was lol worthy.

Landmine press
10kg x2x15
15kg x3x15

T bar row
20x8
35x3x12
 
mrthingyx said:
Swolification in progress.

Nice. :cool:
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Swole Team 6 baby

Squats
WU(15,55,70)
80x3
90x2
95x1
102.5x1

As the kids used to say, W00t! Just some fun heavy stuff to end the month. Worst bit could well be the walk back - feels like I'm going to melt under the weight. Form was so much better than last go at 100.

Bench
WU(15,15,45)
60x8,8,6,4,5 (60s rest)
45x10
 
W1d1 of 90kg month.

Bench
WU(15,45,45,55)
62.5x10
62.5x7,6,5
45x7 (Close grip)

That was a battle but I did spend most of the weekend hungover.

Dips (+2.5kg)
8,8,6,6,6

First weighted set in an age.

BORs
25x8
35x5x8

No squats due to right glute horribleness..due to the afore mentioned drinking. Roller time instead.
 
Failed on deadlift day a few days ago because I suck

Squats
WU(15,15,55,70)
80x10
80x3x6

Bit tired today so did 3x6 after the WS.

Snatch RDLs
45x3x8

I forgot about these - they're great!

Bench
WU(15,45,55,65)
72.5x5x1

Working on getting used to "heavy" singles.
 
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