Today's reading is taken from the Swoley Bible

Bench day
WU(15,45,55,67.5)
77.5x5
77.5x3x3
45x15

Getting heavy and in turn ugly.

Dips (+5kg)
10,8,6 (and a half)

Squats
WU(15,55,75,85)
95x2
100x2
105x2
110x5(+10kg PB!!)

Doing some heavy doubles for some laughs and then just smashed the 5RM record! Was aiming for a double and then just kept going :D
 
Quick one tonight; still a bit trashed after some conditioning last night and cycling today.

Squats
WU(15,55,85,95)
105x3
105x3x1

Could be seen as an odd weight choice given last outing but I will stick to the program.

DB press
15x8
25x3x8

Deadlift to waist, sit down, try not to fall off bench and press. Worked better but need to get used to it.
 
KB complex EMOM @ 10kg
Min 1 - 5 swings, 5 high pull, 5 thrusters
Min 2 - 5 lunges (each leg), 5 push-ups
4 rounds / 8 minutes total

Threw in some conditioning for a laugh as I've been on the train all day. Also did some one arm upside down raise overhead thingies that I've seen cool kidz do
 
Pull-ups
8,6,5

I need better shoulders so started with these. Did controlled negatives to total 8 reps each time.

Little break then

Sumo
WU(55,85,105)
115x8,6,6

Still not sure what to do with w4 when following 531 but I don't feel I need a deload - i get enough random breaks from work outings taking me away from the gym / child borne diseases. So did some volume today - clearly been watching too many crossfit videos.

OHP
WU(15,35)
47.5x5,3,3
35x8

5 felt good then it all fell away

Snatch RDLs
55x5
75x5
80x5
85x5

Trying more weight. Was more interesting than the same old weight for 3 sets

T bar row
WU(20,40)
60x3x5

Finished with that 8 min thing but with 6 reps of each exercise and swapping thrusters for simple overhead press.
 
Bench Friday

WU(15,15,45,65,75)
82.5x3
82.5x3x1
45x18

Triple felt heavy and singles felt better.

Dips (+10kg)
8,6,6

Same as last time.

Squats
WU15,55,85,95)
102.5x1
107.5x1
112.5x1

A few singles to end the month.
 
Tired today - an energy gel and some cashews is a pr0 pre-workout right?

Squats
WU(15,55,75,85)
92.5x10
92.5x6

After much thought I just added 2.5kg again. It's a long term plan to get to 140 so I don't mind taking my time. Plus I can use my other squat days for some glory triples / doubles if feeing good and make these days for when the work gets done. Having said all that I wimped out to one back off set as just not in the mental place tonight after 6 hours sleep two nights in three.

DB press
15x12
27.5x7,8,8,8

Left arm starting to fight back although improved through the sets. Getting better at setup though.

And then called it a day. Not one of those good days today but also some work ticked off and will move onto the next workout.
 
Morning session to make a double day after missing one in the week due to birthday. Bit under the weather

Sumo
WU(55,85)
100x5
115x5
130x6

Cold is certainly affecting my power and had a few more reps in me if I was feeling better.

OHP
WU(15,30)
42.5x7,6,5
30x8,8

Added 2.5kg to the starting weight of this month. Will see how it goes :o Last set made me realise I need to fight my elbows in some more to make it more stable.

T bar row
WU(20,40)
55x5x5

Dropped the weight a little as I'm running of fumes by now. Bench later with squat triples and snatch RDLs
 
Sure was, ate meat :)

Bench
WU(15,45,55,65)
70x10
70x3x6

Heavy after a few sets

Dips
10,9,7

Slightly weaker than last time still.

Snatch RDLs
55x5
75x5
80x5
85x5
90x5

More climbing weight stuff.
 
Last edited:
Decided to lose all gains by going for a short hard run earlier. After 250yds that turned into a short slow run. Only 6 minutes of effort but it hurt. A marker to judge against next time.

Conventional Deads
WU(55,85,105)
120x3
125x3
130x2
135x1
140x1

Still just finding a rhythm with these. Grip was failing on the 3 rep sets for some reason. Could be the cold weather. Happy to hit 140 relatively comfortably. Will probably switch to 531 for these too.

Push Press
WU(15,25)
37.5x3x12

Was tempted to do some more but thought better of it - rest is better at this stage of a cold.
 
Small gap due to losing more gains after giving blood on Monday.

Squats
WU(15,55,75,85)
97.5x8
97.5x3x5

Have been sitting all day at a strategy away day and these were fairly hard. Heart going hard by the end of the 8 and needed some decent rests.

No time for GMs due to impending kids pickup.

DB press
15x8
26.25x8,10,9,6

Turns out I couldn't count last time. Need some more 5kg plates or to try the 10kg but I tight they're too wide. Trying to do good reps rather than wobbling them up as fast as I can.

20 mins later for an 8 min KB EMOM.
 
Legs still very sore from squats.

Sumo
WU(55,85)
107.5x5 (should have been 3)
122.5x3
137.5x5 (+2)

Thought about 5 and so got it - may have had one or two more in the tank. +7.5kg on my 5RM.

OHP
WU(15,35)
45x7(almost 8),5,4
35x8

One extra rep @45. I used to be able to 45x5x5 though.

Snatch RDLs
55x5
80x5
90x5
95x5

Never done 95 before :) I'm not finding time for lots of accessories at the moment but still feeling relatively good about the gym.
 
Probably shouldn't do this as I'm under the weather but the Wal vs Eng game has fired me up

Bench
WU(15,45,55,65)
75x8
75x3x5

3 min rests to get this done. Last set was the best 5 though.

Dips (+2.5kg)
10,10,6

These felt good actually.

Curls
Sloppy x sweet x pump

Despite the above , I'm clearly too ill for squats
 
Heavy time after fighting the winds on the bike. Cold night too.

Squats
WU(15,55,85,95)
102.5x5
102.5x3x3

Was ok, the 5 didn't feel as easy as the 110x5 but also knew I had 3x3 left to go maybe. Last set actually felt on after my form improved on each set.

GMs
55x3x8

DB press
15x8
25x8
27.5x8
30x2x5

Stuck a 10kg on one side which worked quite well. Whole new paradigm. No excuses now!
 
Sumo day

WU(55,95)
115x5
130x3
145x3 (+2)
145x1 (mixed grip)

Had to work mighty hard to resist a 1RM test - will do that next week. Reckon 155 could be on. The mixed grip attempt felt awful - at least I know that now.

OHP
WU(15,35)
47.5x6,5,4
35x9

5,3,3 last time so rather pleased. Remembered to push the bar back / push the head forward which could have been the key cue.

Snatch RDLs
55x5
75x5
90x5
100x5

Good session where gains were made.
 
International Thursday Bench day although I'm feeling quite run down.

WU(15,45,60,70)
80x5 (4+1 really)
80x3x3

Heavy.

Dips (+5kg)
10,9,8

Well happy with those.

And curls to finish
 
mrthingyx said:
Curls always make me feel better...
Click to expand...

Any good doctor prescribes them

Did the KB EMOM before breakfast and now the proper stuff.

Conventional deads
WU(55,95,115)
125x3x3

Grip still working harder than sumo. Will start a 531 progression next time.

Push press
WU(15,30)
40x10,10,9

Felt heavy by the end and I missed the last rep. Not even the power of Jimmy Page's solo in Stairway to Heaven kicking in at just the right moment could help me.

These days are always so short but having an easy day is no real issue given I never deload.

But anyway I then did the Secret Service KB snatch challenge (but with a 10kg KB). I managed 223 reps and 1 sweaty mess.
 
mrthingyx said:
That sounds gross. Really gross...
Click to expand...

You know I love cardio / the ability to lose gains. I did weigh almost 77kg dressed and after supper though. Had a bit of shoulder soreness for the first time in ages which was nice.

Onto tonight's work, my quads were feeling it after deadlifts yesterday and today after pushing it on the bike but lots of evenings spare this week so breaking the work into parts

Squats
WU(15,55,85,97.5)
107.5x3
107.5x3x1

At first I felt meh about these but reminded myself these days are the hard work squat days and the glory comes later.

GMs
55x3x8

I took mrthingyx's advice and go for sloppy form here. To be fair, I used to hobble away from deadlifts and struggle to bend my back properly after squats. So he's a genius. Minus the DBSS obsession.

DB press and Krocs tomorrow
 
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