Today's reading is taken from the Swoley Bible

Pull

Ah, that time of year when my home gym comes both cold and colder running water. Last aimless session before post holiday 531 gainz.

Deads
WU (55,85)
105x3
115x3
125x1,1

Rubbish

Bench
WU (15,15,45)
52.5x5
62.5x5
67.5x7,5

Holiday is on the beach so finishing with an upper back exercises with secondary benefits to the bicep tendon

EZ 21s
20x3x21

Hammer curls
5kgxlots

Yep, I'll definitely be able to show off my cyclists tan now!
 
Back from holiday now and will be working out every other day. So going proper 531, copying Freefaller's regime (finisher of AMRAP @ first working weight)

OHP + PUs, Shoulder 21s
Squats + Snatch Grip Romanians, BSS
Bench + Dips, Chins
Deads + Kroc rows, Curls

Have made up the accessory exercises to some extent given the equipment I have, plus it's all suppsoed to be about the main lift right?

Will give it a whirl for a few cycles and see how it goes (must stop changing routines!). OHP day to start tonight
 
Last edited:
Squats

So much pec DOMS still. At least I'll get shoulder stretch out of today's squats.

WU (15,55,55)
67.5x5
77.5x5
87.5x8
67.5x10

Pretty drained already. Clearly not enough roast potatoes earlier.

Good Mornings
Bar x8
35kgx3x8

Listed Snatch RDLs before but rack is setup for GMs so these probably make sense. BSS? You must be joking
 
I did lambast myself about 30 minutes later. Am going to do the Bulgarians tonight instead. Was tired last night I think, no real DOMS yet although cycling in may have helped. Wife is under the weather with something so maybe that was to blame.

Anyway, loafed this mornings commute and will push tonight.

Would you do GMs or snatch romanians?
 
Hehe... I know that feeling. I spent the afternoon running around teaching my daughter to ride a bike, and so just did some arms in the evening ester day.... :D

I find GMs and snatch grip work is different: good mornings hammer my spinal erectors because of where the bar is held, whereas the RDLs murder my traps, rhomboids and especially lats (I have a nasty habit of pinning the bar against my legs rather than hinging properly... Because I prefer the burn more).

Both can ruin my hamstrings, but I find whilst I top out at around 5*100kg (most I have tried) for GMs, I can generally manage more for SG RDLs (5*130kg) so more load = more volume = more*...

Personal choice I guess... Either way, GMs are a great substitution so you have gains either way. :)
 
Deads

Listening to Brahms for this workout yo #classicalgains

WU (55,55)
87.5x5
100x5
115x10
Singles really with a 5s rest towards the end. But still happy with that

Snatch RDLs
55x5,5
75x3x5

For the coach :) Can do more weight and reps but took it easy / short on myself to make time for rows

Krocs
10kgx8
15kgx20

Too low, could have done 20+kg. Ah well - no time to make amends - am late for date night as it is...
 
MoNkeE said:
Those front raises seem woefully light compared to your OHP!
Click to expand...

Only had access to the wife's DBs - did burn though!

Squats w2

Ab DOMS - from OHP?

WU (15,55,55)
72.5x3
82.5x3
92.5x8 (or maybe 9 - lost count!)
72.5x8
55x5 (paused 4 count)

GMs
Bar x8
35x8
45x3x8

A break to pump car tyre then
BSS
10kg x8,12,12
 
Been a long week even with a missed day. Should be deads but legs are sore after bike so doing OHP instead #wimp

OHP
WU (15,15,25)
35x3
40x3
45x6
35x8
25x11,9

Lots of volume

Front raises
5kgx 20,20,30

Side raises
5kgx 20,20,15

Curls x gainz
 
Deadlift Sunday

WU (55,55)
95x3
107.5x3
122.5x7(3+3+1)
95x15(5+5+5)

Drew shin blood.

Snatch RDLs
55x8
75x8,6
55x12

Was hoping for more reps as I think higher reps for these and GMs are better for form and burn. Grip, body and mind currently on leave (OOO says "FU, back for deload week")

Kroc rows
15x8
22.5x20

Was closer to the right weight - week 2 is hitting me a lot harder than week 1 when I get to the accessory stuff

Power cleans
Bar x8
25kgx 5,8
35kgx 8

Just having a play; have done nearer 50kg in the past although no real idea what I'm doing! Will read the guide I promise.

Pretty wrecked by now.
 
You must log in or register to reply here.
Back
Top Bottom