Today's reading is taken from the Swoley Bible

Squats
WU(15,55,55,70,80)
90x8
90x3x5

I've already done 2 hours cardio - why not more?! Had to recheck the plates several times as it felt very light :D

OHP
WU(15,15)
32.5x8
32.5x5x5

Was a bit light so did 2 extra sets.

Bulgarians
5kgx5
15kgx3x5

Skipped bench singles for form roll o'clock.
 
Bench day - sponsored by toughenupitsjustacold.co.uk

WU(15,15,45,55,65)
72.5x5
72.5x3x3

Hit rep 5 this time and rest felt good.

Dips (+5kg)
8,8,7

Squats
WU(15,55,70,80)
90x1
100x1
105x1
112.5x1 PB!

This may seem a bit random but the idea is to get these numbers as "normal" in my head. I have a hangover feeling from long ago that this is where my periformis got tweaked last time and I want to knock any thought that this is "too heavy" on the head. 100 felt really light :) And then a cheeky PB for giggles. Could have gone more but wanted some deads so 115 can wait until next week :cool:

Deadlifts
WU(55,85)
105x1
115x2x1
125x1

Working on bar nearer on the shins and more upper back tightness. Looking forward to smashing 135kg next time.

And the Lord Arnie looked down on the big three in one WO and proclaimed it deserved steak. So steak was smashed. And there was much rejoicing.
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Deadlift morning
WU(55,85)
105x5
118.75x3
131.25x1
136.25x1
142.5x1 Sumo PB! (grinder after a 11 min rest due to work phone call)
145x1 And again! (slow, grip probably weak point)

Got my weight maths wrong! Back to and past 2x BW :)

Skipped OHP as I'm hoping to do shoulders tonight at the hotel gym.

5 minute chins = 34 (although I started a bit sloppy jumpy)
 
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After few days away with work where I followed a very structured "ooh what does that machine do?" routine and ate cakes.

Squats
WU(15,55,75,85)
95x5
95x3x3

Lovely to think this is ~20kg off my 1RM. Last few were starting to get hard-ish though.

OHP
WU(15,15,25)
37.5x5
37.5x3x3

Actually felt hard enough - I have done 40 chins over the day I suppose.

Bench
WU(15,45,65)
77.5x1
82.5x1
87.5xf

Was ok. Fail stuck halfway up for a few seconds as usual. Not sure it is tricep - I think it's for form at the really high weights.

Off out for a 260g rump steak, sweet potatoes and greens now :D
 
Bench day

Warmed up my upper back (35kg BORs) and rotator cuffs (stretching) before starting. And took the day off chins to see if that helped.

WU(15,45,55,65)
77.5x3
77.5x1
77.5x2x3
65x6
55x8
45x15

Interestingly I felt uncomfortable in the upper back region on the last 2 sets of 3 - there's your evidence for losing / inconsistent tightness I guess. My grip also hurt too. Did some pyramid down volume with 60s to keep working that upper back, during which dropping my shoulders back into position after a few reps felt odd but made me stronger. In fact my whole body felt far more beaten up by the end than I've ever felt after bench.

Dips (+10kg)
7,6,5

BOR
35x5x8

Must remember that I need upper back gainz.

Squats
WU(15,55,85)
95x2
105x1

I was due to try a 115 PB but today just didn't feel great. 105 single is fine though
 
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Quick deadlift session

WU(55,100,120)
130x1
140x1
147.5x1 (Sumo PB!)

And that's it. If you've only got 20 mins, you may as well PB :) Will have to up my 531 baseline in December :cool: Grip was the main issue.
 
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Squats time again
WU(15,55,70,80,90)
100x3
100x3x1

Was easy.

OHP
WU(15,30)
40x3x5

Fallen off the OHP wagon for the last few WOs. Was hard.

Bench
WU(15,15,45,55)
65x3x5
75x3
80x1
85x1
90xf

Working on the shoulders and upper back forced back for every rep. Is hard to maintain and feels very different - I'm not very good at it. 85 felt nice but 90 never get going.

No time for BOR, will do a mega back sess next time.
 
Morning session for once

Squats
WU(15,55)
85x2
100x1
107.5x1
115x1 (PB!)

PB time again - wasn't beautiful but went up. Not sure I warmed up with enough sets.

Deadlifts
WU(55,85)
110x3
120x3
130x2
140x1

Working on feet at 45 degrees and getting settled / tight in the bottom position before the pull. Felt odd to be soooo slow off the floor - I need to get more used to that in sumo land. Went chalkless too for a change / forgot / couldn't be bothered.

T bar row
20x8
35x8
45x3x12

Rows every WO in December.
 
Starting Decembers work early, not least because Christmas party bulks will doubtless get in the way at some point. Adding 2.5kg to the bench and squat routine and following 531 for deads from a 148 1RM. The top end weights felt heavy for squats in November so only adding 2.5 vice 5kg as I have all the time in the world to build them up slowly. Aiming for 1RMs of 120kg squat, 90kg bench (finally!) and 150+ dead. Bring on the mince pie gains.

Bench (+2.5kg on last time)
WU(15,15,45,55)
65x10
65x3x6
55x7
45x10

Pyramid down with 60s rest again. Really cold tonight and not feeling strong - early bed tonight.

Dips
8,8,6

Yep, not a strong day.

BOR
38x8
45x5x8

Too cold for squats.
 
Deadlift Saturday

WU(55,85)
95x5
110x5
125x5

Remember to think slow off the floor.

OHP
WU(15,25,35)
40x4x2
45x2x1

Time for a change in form - watching a few videos has showed me how loose my form was! I was trying for vertical forearms but was widening my grip to do so, which apparently is not so good! Today was working on elbows internally rotated and tight upper back (similar issue to bench). Grip moved to 2" from 1" from the smooth line in the knurling. Felt heavy but in some way firmer. Also more tricep effects afterwards which is a good sign.


Snatch RDLs
45x5
65x3x8

Cardio! Grip working hard.

T bar
20x5
35x5
50x3x12

Rows are soooo nice :)
 
Bench day, but some squats first

Squats
WU(15,55)
55x3 (paused)
75x3 (p)
85x3 (p)
95x1
100x1
105x1

Paused due to trying to work on being confident to go deep on heavier weights. Then some slightly random heavy singles to in some way make up for the last time rubbishness.

Bench
WU(15,45,55,65)
70x8
70x3x5

Last set was best when I fought for the whole body tightness.

Dips (+2.5kg)
8,8,6

BOR
35x8
47.5x5x8
 
Deadlift
WU(55,95)
102.5x3
117.5x3
132.5x3

All fine.

OHP
WU(15,25)
35x3x5
40x3x3
45x3x1

More form reset work. Sometimes I get it right and sometimes I don't! My tiny delts certainly prefer 2 mins rest rather than 60s.

Snatch RDLs
45x5
70x3x5

Wimped out to 3x5 but try to get really low at the bottom and really thrust the hips fnar.

T bar
20x8
35x8
45x3x12

Kept the same weight as it got hard on the final set last week. Did this time too even an elongated break before set 3. Starving now!
 
Leg day

Squats
WU(15,55,75,85)
92.5x8
92.5x3x5

Was more of a mental challenge than a physical one. I've been off the squat train for a bit too long.

Bench
WU(15,45,55,65)
70x2
75x1
80x1
82.5x1
85x1

Krocs
15x8
25x2x20

Then there was some arms (EX 22.5kgx10 / Hammer 7.5kgx5) :D
 
Bench day
WU(15,15,45,55,65)
75x5
75x3x3

Not brilliant upper back tightness throughout but they all went up.

Dips (+5kg)
10,10,7

Quite happy with these

BORs
35x8
50x4x8

Bit uncontrolled - drop to 40kg and do 12 rep sets next time.

Will do squats tomorrow
 
Post carol service and rubbish work Xmas lunch squats

WU(15,15,55,70,80,90)
100x1 bit of bar wiggle on walk back
107.5x1 comfy
112.5x1 Not brilliant so didn't go for 117.5
90x2x5

I slightly Good Morning the heavy ones - I think because I don't commit to the depth and sitting back as far.

GMs
45x3x5

These needed no break so can up weight or reps next time.
 
Deadlifts
WU(55,95)
110x5
125x3
140x3x1

140 was fine so did some extra singles. I'm a little bit obsessed with 1RMs at the moment (in all lifts) and am missing more doubles and triples. Having said that, 150 test sometime over the Xmas holidays.

OHP
WU(15,25)
35x8,8,8,7,5

Lots of volume this time in the new position

Snatch RDLs
55x5
70x5x5

5 sets this time - add 5kg next time.

T bar
20x5
35x8
40x5x15

60s rest with a slightly lower weight but more sets and reps

Curls (EZ S/S DB hammer)
22.5x10 / 7.5kgx10 x3

Santa loves guns

Shrugs
Bar x8
55kg x8
85kg x8

Because I had extra time today - keep the body guessing :D was rubbish - won't do them again! I should be getting plenty of trap work from Deads and snatch RDLs anyway
 
Pigeon_Killer said:
Try not to go for PBs too often. It's always good for the motivation if you succeed but if you fail it can dent your confidence and set you back a few weeks depending on how much strain it puts on your CNS, especially deadlifts. Triples will tax your body but also improve your strength far more than a PB attempt ever will.
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Amen, I've realised I've been chasing them too much. New Years resolution is to do them less! Apart from tonight when I want a 90kg bench!!
 
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