Today's reading is taken from the Swoley Bible
- Thread starter GSVBagpuss
- Start date
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Nice.
Very nice.
Thought that would excite you! Power clean is a basically a jump followed by an upright row amirite?
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Bench w3
In jeans. Total pr0
WU (15,15,45)
55x3
62.5x3
70x4
55x9
Not very good.
DB bench
10s x12
15s x12,12,15
Not really done these before so no idea what weight works. Going for a high rep pump with a 60s rest.
Dips
10,8,6
I have ridden my bike a lot this week which may account for horrible weakness. I have commensurately eaten lots of cake though
In jeans. Total pr0
WU (15,15,45)
55x3
62.5x3
70x4
55x9
Not very good.
DB bench
10s x12
15s x12,12,15
Not really done these before so no idea what weight works. Going for a high rep pump with a 60s rest.
Dips
10,8,6
I have ridden my bike a lot this week which may account for horrible weakness. I have commensurately eaten lots of cake though
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*facepalm*
Jump, upright row then facepalm. Got it
OHP w3
Knackered today - should be deads really.
WU (15,15)
37.5x5
42.5x3
47.5x3
37.5x6
And to think I used to do 5x5 at the weight ;(
Krocs
15x8
25x20
Moving these to OHP day. Weight was quite manageable.
I think I'm burning the candle at both ends with all bicycling plus heavy work stresses and daughter just started school. Eat more I guess
Associate
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This is the answer to everything, including world hunger
Down to 72kg - getting close to your level!
Am way behind so will finish w3 and start new cycle as I've deloaded during the 4 weeks
Deads w3
WU (55,85)
100x5
115x3
127.5x2
100 felt heavy, 115 was worse. Almost bailed on 127.5. Shows I haven't done any back for some time.
SRDLs
55x3x12
Easy weight but lots of reps.
Power clean
Bar x some
35kgx3x5
So much fatigue.
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Squats
Realised from my records that i haven't squatted since September 12th. Disgusting. This really has been a bad cycle! Do have sore hams from SRDLs still though.
Squats
WU (15,15,55)
75x8x5
Given the above and my bad dead performance two days, I went more reps and safe weight. Clearly out of practise but nice to get back on them.
GMs
Bar x8
35 x8
45x5x8
Bulgarians
10kg x 3x8
Realised from my records that i haven't squatted since September 12th. Disgusting. This really has been a bad cycle! Do have sore hams from SRDLs still though.
Squats
WU (15,15,55)
75x8x5
Given the above and my bad dead performance two days, I went more reps and safe weight. Clearly out of practise but nice to get back on them.
GMs
Bar x8
35 x8
45x5x8
Bulgarians
10kg x 3x8
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Friday nights alright for benching
Aiming for 10T which is 223 reps of 45
45x12,12,12,10(46), 8(54), 6(60), 6(66), 5(71), 4(75), 4(79), 4(83), 4(87), 4(91), 4(95), 4(98), 3(101), 4(105), 4(109), 3(112)
That went downhill fast!
All in prep for a work bench-a-thon in a few weeks. We're aiming for 10,000T
I could maybe hit 10 of those
Aiming for 10T which is 223 reps of 45
45x12,12,12,10(46), 8(54), 6(60), 6(66), 5(71), 4(75), 4(79), 4(83), 4(87), 4(91), 4(95), 4(98), 3(101), 4(105), 4(109), 3(112)
That went downhill fast!
All in prep for a work bench-a-thon in a few weeks. We're aiming for 10,000T
I could maybe hit 10 of those
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Did you just make Squatober up? I like it to - maybe a Halloween workout special?!
No - I saw some really strong guy link to it on Facebook.
The "real" version is "work up to 200BW (unloaded) squats over a month" and is designed to give people "dat 45$" where none existed before. The link I was looking at suggested squatting actual BW for 200 reps/day. Which is completely dumb, yet curiously intriguing...
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Have tried that 200BW thing - broke my knees! 200x72 sounds fun - you first
Starting cycle 2 - will try to stay on schedule but already have diary clashes this week!
Bench w1
WU (15,15)
47.5x5
55x5
62.5x7
45x12
That's twice in a row - what have I become.
Dips
10,10,8,6
Surprised with that so did another set
Squats on Wednesday and I'm not riding so should be fresher.
Starting cycle 2 - will try to stay on schedule but already have diary clashes this week!
Bench w1
WU (15,15)
47.5x5
55x5
62.5x7
45x12
That's twice in a row - what have I become.
Dips
10,10,8,6
Surprised with that so did another set
Squats on Wednesday and I'm not riding so should be fresher.
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Bro - you are a cyclist and therefore don't need to train legs.
Squats
WU (15,15,55)
70x5
80x5
90x11
Very happy - wife guilted me into a WO as she was doing her ballet and very glad I did. Might have had 12th in the tank but was happy to break my predicted PB rep target (10) so stopped there. Didn't think I'd make five when saw the weight this morning.
GMs
Bar x8
35x2x15
Was supposed to be 3 sets but it turns out I can't count to 3.
BSS
20kgx5,8,8
Wish I'd forgotten how to count for these #brutal
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Was going to combine Deads and OHP day to catch up Friday's missed session but back has been stiff every morning after I got off my bike funny on Thursday night. So going to really torture my shoulders.
OHP w1
WU (15,25)
32.5x5
37.5x5
42.5x6
25x12,9
Landmine press
Bar x8
5kg x8
10kg x12
15kg x12
20kg x12,12
Found a new corner of the garage to try these - must not use hips! Noticeably more unstable on my left side and much more burn on that side. Felt it in my core too. Stopped as my new spot may have made a hole in my garage wall. Wasn't waterproof anyway
Arnold press
10kgx12,10,10
Shoulder 21s
5x3x21
OHP w1
WU (15,25)
32.5x5
37.5x5
42.5x6
25x12,9
Landmine press
Bar x8
5kg x8
10kg x12
15kg x12
20kg x12,12
Found a new corner of the garage to try these - must not use hips! Noticeably more unstable on my left side and much more burn on that side. Felt it in my core too. Stopped as my new spot may have made a hole in my garage wall. Wasn't waterproof anyway
Arnold press
10kgx12,10,10
Shoulder 21s
5x3x21
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Deads
Right hip still stiff
WU (55)
85x5
105xf
Hip not good
Should have spent last night stretching and not doing arms
Krocs
15x8
27.5x20,20
Clipped my face twice on left side :O
Pull ups (regular alt with wide)
8, 4, 5, 3
Swapped for cleans for variety
Chins
5
As the bar was there but very weak by now.
Off for beers now - medicinal fo sho
Right hip still stiff
WU (55)
85x5
105xf
Hip not good
Should have spent last night stretching and not doing armsKrocs
15x8
27.5x20,20
Clipped my face twice on left side :O
Pull ups (regular alt with wide)
8, 4, 5, 3
Swapped for cleans for variety
Chins
5
As the bar was there but very weak by now.
Off for beers now - medicinal fo sho
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Bench high reps
Back has been sore since first thing Wednesday - couldn't put socks on for most of the day. Cleared up by lying on the floor for 5 mins each hour. Still occasionally feels tight in my right hip.
Bench
WU (15,15,40)
50x10x5
40x4x8
40x6x6
35x4x6
Another 5T test for Thursday charity event - got to 6T plus warmup and learnt that 5 reps with short rests (30s or less) works better than starting with 12s and dropping away.
Back has been sore since first thing Wednesday - couldn't put socks on for most of the day. Cleared up by lying on the floor for 5 mins each hour. Still occasionally feels tight in my right hip.
Bench
WU (15,15,40)
50x10x5
40x4x8
40x6x6
35x4x6
Another 5T test for Thursday charity event - got to 6T plus warmup and learnt that 5 reps with short rests (30s or less) works better than starting with 12s and dropping away.