Today's reading is taken from the Swoley Bible

Bench w2, powered by BBQ and marshmallows :D and a cold :(

WU(15,15,45,55)
67.5x7
67.5x3x4

One short on the WS, should have had that one really. Rest were rubbish.

Dips (+3.75kg)
8,8,8,8,6

Tucked the weights in my hoodie so save the cold surprise.

Squats
WU(15,15,55,70,80,90)
95x3x1

First 95 felt heavy, I think because it wasn't locked into the right place on my back. Very comfy with the rest. Only took 60s rest too. Looking forward to a proper 1RM test of my squat.

Armsndelts x pump
 
So, so cold tonight

Deadlifts
WU(55,55,85)
85x5
97.5x5
110x5

Felt easy then realised 30 mins later that I left the 90% scaling on.

OHP (60s rest)
WU(15,25)
35x8,6,5,4
25x6,7,6

Tried some volume time, wasn't great. Darn tiny delts.

DB rows
15x8,10
20x3x8

Trying strict form instead of Krocs for a change.

Just too cold for any more so indoors for some lateral raises to complete the shoulder punishment.
 
Bench Sunday

WU(15,15,45,55,65)
72.5x4
72.5x3x3

Working on pulling the bar off the stands - felt different at lower weights but couldn't replicate at the WS. Spent 10s fighting the 5th rep up before giving up. Whole thing was a battle.

Dips (+5kg)
8,8,8

Skull crushers
22.5x3x15

Must improve my lockout.

Side raises s/s front raises
5x3x10

Skipped squats as my dog ate my legs. It does feel a bit like that actually.
 
Lots of bike this week (172 miles) but no gym for ages - time to smash that

Squats
WU(15,15,55,70,80)
90x5
90x3x3

Felt very solid - time off has done me no harm. Did have 10 hours sleep last night (bliss!) and am rocking old school Metallica for motivation.

Snatch RDLs (60s rest)
45x5
55x3x8

Bench (60s rest)
WU(15,15,45,55)
65x3x5
55x8

Skipped the heavy for volume as I've had the time off

Press ups
3x15
 
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Bench

WU(45,55)
65x3
75x2
80x2
80x2x1

Fail. Don't think I'll be making my 90kg target this month.

Seated DB Hammer press
10kgx5x8

For a change.

Krocs
15x8
25x2x20

BOR
35x3x8

Can't do much more without jerking the bar - I reckon back is my bench weakness culprit.

Squats later - maybe even a 1RM test and some chins
 
Bench again; twice on International Chest Day :D

WU(15,15,45,55)
65x3
75x1
80x1
85xf

Three cues being worked on -
1. Trying to bend the bar and hence tuck elbows a little more.
2. Pull the bar off the racks and not push it up ruining the shoulder position
3. Do that "hold the bar and really arch the back" thing to settle into a tight position

Ended with a fail but felt so much better. I think I lost my elbow cue on the last rep but that's the top end for me. Must remember all this for next time, could be progress there.

Squats
WU(15,15,55,70,80)
90x1
100x1
105x1
110x1 PB!!

Squats going well right now :)
 
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Missed a day due to kittens arriving in House Bagpuss! Fun day today, bit of a mixture of stuff including much neglected deadlifts.

Chins
8

More on these later.

Deadlifts
WU(55,85,85) (sumo / conventional)
105x5 (sumo)
115x3
125x1
130x1

Felt nice to get back on these although it was a safe weight choice.

OHP
WU(15,15,25,35)
45x6
35x10

Trying an AMRAP @ 45 and 35. I need a long term plan for these. Dreamforger 10-3 rep might work - let's try 40 to 47.5 for the heavy day and 30 to 37.5 for light day.

Squats
WU(15,15,55,75,85)
95x3
95x3x1 (60s rest)

95kg squats? Br0pls whatev4, too easy :cool: Last rep was beautiful - even icecold would have shed a tear if he had been in its presence :)

T bar row
40x5
50x2x5
55x5
60x5

I look over some old logs today and realised I was wimping out with a weight far under what I used to do. So upped it as I need to with RDLs as well.

Chins
8

Finishing off set 4 of the day to match yesterday - I've decided to take on the T Nation chin up project for wings without poisoning myself with Red Bull. 5 min test tomorrow then into the first 4 week pattern.

Also, I'm trying to eat more up until Christmas (and drink more milk) and I want to work a bit longer in the gym (nearer 60 mins rather than 45).

I should do more deads too so will try doing them 2 in 3 WOs rather than 1 in 3 (one day heavy, one day of volume on bench day). I get no lower back issues now my squat form is better so doing deadlifts as well on the lighter day should be fine (as it was today). Am going to do OHP twice a week too (similarly one heavy day with deads, one day volume on squat day). Should be all sorts of swole. I'm faffing about with too many accessories and not doing to good stuff I reckon. It means I am focussed less on bench for things that will help it like OHP and a back like Bane / LiE.

Therefore, here is the weight plan for November

10RM
60 bench and 95x1 squat (plus 105 walk out) and lighter deads
85 squat and 72.5x1 bench
Week 1 Deads and 40 OHP
8RM
65 bench and 100x1 squat (plus 110 walk out) and lighter deads
90 squat and 77.5x1 bench
5RM
72.5 bench and 105x1 squat (plus 115 walk out) and lighter deads
95 squat and 82.5x1 bench
3RM
80 bench and 115x1 squat and lighter deads
100 squat and 87.5x1 bench

Left my bench at the same given I missed so many reps in October but added 5kg to squat. Looking forward to testing 115 on heaviest squat day, plus some >100% walk outs for the brain gainz. I do have a work trip away in the middle of the month but shouldn't cause a big delay - the hotel has dumbells up to 30kg apparently :cool:
 
Starting November one day early

Bench
WU(15,15,45,55)
62.5x10
62.5x3x6

By the end of each set it felt heavy actually. It could be that the new 'elbows in' form is causing a momentary dip before a huge increase in benchness. Or my bench could just be lame.

Dips
12,7,7

Going unweighted today; will add 2.5 kg each week through the month. All felt weak as well, not enough calories today after a work sandwich lunch could be the culprit.

Squats
WU(15,15,55,85)
97.5x2x1
102.5x2x1

Just some heavy singles for giggles (at a weights I don't think I have ever done before). 102.5 felt a little forced but not hugely heavy
 
Feeling good about the gym at the moment, feels great

Deadlifts
WU(55,85)
95x5
105x5
120x5

Felt back dominant but I couldn't work out what I was doing wrong.

Snatch RDLs
45x5
55x3x8

OHP
WU(15,30)
40x8,6,
30x3x8 (pushed, 60s rest)

So much suck.
 
Squat day, after steak night :D

WU(15,15,55,65,75)
85x10
85x3x6

Heavy singles are so much easier on the mind than 10 rep sets!

OHP
WU(15,25)
30x10
30x3x8

Adding my second day of OHP; was probably a little low on weight but lots of lovely volume.

Bulgarians
5kgx5 (each hand)
10kgx3x5

Light weight to get back into these. Going to need to foam roll after this one...

Bench
WU(15,15,45,65)
75x2x1
80x2x1
82.5x1
85xf (tricep fail)

Pull the bar off the rack and squeeze - it works!!

I know I said I wanted 60 min workouts but that was a pretty decent 45 minutes work :)
 
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After a massive Sunday lunch, still hungry though.

Bench
WU(15,15,45,55)
67.5x8
67.5x3x5

Again, last reps of each set were a battle. All the chins are taking their slight toll I assume.

Dips (+2.5kg)
8,8,7

Deadlifts (sumo)
WU(55,85)
95x3x5

Skipped squats as legs are still fried and sumos are a leg exercise rite?
 
Deadlifts
WU(55,85)
100x3
112.5x3
125x3

Hips back + push the weight up = better form. Took the last set as properly reset singles very close together to save any bouncing or getting into the wrong position after a few reps.

Snatch RDLs
45x5
60x3x8

Still a manageable weight.

OHP
WU(15,35)
42.5x7,5,5

No extras tonight; it's raining.
 
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