Today's reading is taken from the Swoley Bible

forearms-exercises-seated-one-arm-dumbbell-palms-up-wrist-curls.gif
 
Still resting from squats - back felt 7/10 first thing this morning

Bench
WU (45,45,55)
65x7x5

Bizntrize (patent pending mrthingyx)
EZ curls with skull crushers 20kg x3x12/15

Pumpers gotta pump. Benching tomorrow as well - what have I become?
 
Triceps in soreness shocker today. Ate lots of fruit cake.

Bench
WU (45,55)
67.5x8x4
Hard by the end - was on 3 min rest for the last set.

Dips
8,8,9

As my chest clearly needs more punishment. I only get chesticle DOMS from dips strangely.
 
Phlegm is a great word to type. Not such a good one to have

Bench
WU (15,15,45)
65x3
72.5x10x3

Want sure if make the 10 sets clearly as cold and bike ride has taken it out of me. 30 reps at BW is good for a weak cyclist like me. No idea what Saturday's 1RM test will bring but I've certainly got calloused hands and maybe some a cups starting to emerge.

Back is feeling great though so Squats tomorrow!! :D #watchoutgains
 
Still feeling rough but had a rubbish work away day so needed to end the day with at least something productive.

Squats
WU (15,15)
55x5x5

They're a shoulder exercise right?! Hadn't noticed how tight my pecs had become until I tried to get my arms under the bar. Nice easy weight - just reminding the body how to do it.

Some x curls

And relax
 
Last edited:
Still got my cold but haven't benched for 3 days. Let's see what we get here - I have eaten a half chicken as part of my strict preparation (medium, macho peas and corn). I also learnt I can now do plyometric press-ups :)

Bench
Wu (15,15,45)
55x3
65x2
75x1
80x1
85x1
87.5x1
90xf,f

Halfway up first time then got stuck. Second was an inch higher and I though I had it for a split second- a br0 spot would have got it. +5kg then which I'm going to have to be happy with. Clearly it's a laughable bench really but progress for me.

Onto OHP Smolov Jr now I think - I'm enjoying following the structured progression but change up to a more manly exercise ;) Need to add more armz into the routine and all will be good.

Armz x 3 sets
 
Very short of time today

OHP
WU (15,25)
37.5x6x6

Trying to follow Smolov Jr. for a while to see how it goes. Had to push the last sets last rep a little.

Krocs
15x8
25x20,20

Went left side first and got them unbroken, which was unexpected.

Will squat tomorrow and likely OHP again. Must do some Deads too!
 
Nice upper back soreness today - must do more rows.

OHP
Wu (15,25,35)
40x7x5

Sets went hard, easy x4, hard, hard. Shoulders feeling it by the end. Now, onto the fun stuff

Squats
WU (15,15)
55x2x5
65x5
75x5

Should be easy weights - Let's see how I feel in the morning. I think I may have doing odd things with my knees and doing a low bar thing but with a high bar position.
 
Back felt great after the last time :)

Squats
WU (15,15,55)
65x5
75x3x5

Still getting safely and slowly back into it

OHP
WU (15,25,35)
42.5x8x4

May have been 7 sets but had to run to get back to work
 
Squats
WU (15,15,55)
75x4x9

Seemingly all fine again - will see what the morning brings.

Snatch RDLs
55x3x8

Just a quick stretch really - get back to proper deads soon. Hence I'm not going to follow Smolov as I want to deadlift as well but will be squatting 2 in 3 WOs I think.

Bench
WU (15,15,45)
65x5
75x3x3

First time in a week - seems odd! Was aiming for 3x5 but not happening.

Krocs
15x8
27.5x20,20

Left arm first again.

Arms
3x15/15 @ 20
 
5:30 in the car today - deep joy

Bench
WU (5,15,45)
60x6x6

Easy. Would be day 1 of Smolov Jr @ 87.5

Deadlift
WU(55,55,85)
105x5

Hamstrings still in DOMS mode after RDLs 3 days ago. Was nice to get back to lifting like a man although the first rep @ 85 was too fast and I felt a minor twinge across my back. Slowed down the rest, took a good breath and forced my hips down. The next 4 felt fine as did 105 so hopefully just form rustiness.

Some x curlz

Squats and OHP tomorrow
 
Sooo tired today - 5 hours sleep sandwiching long days at work and gig last night. Still, the show must go on...Starting my 3x5 linear progression.

Bench
WU (15,15,45,60)
70x3x5

Was harder than I would like given I did 65x6x6 a few days ago.

Squats
WU (15,15,55)
70x3
80x3x5

Felt light and nice.

Chins
8,8

Really slow to avoid jumping the first half

New regime time - I'm going to do a close approximation to Starting Strength Advanced Novice which will be:

Day 1
Squat 3x5
Bench press 3x5
Chin-ups: 3 sets, weight added so failure occurs at 5 to 7 reps

Day 2
Deadlift 1x5
Light Squat 2x5 (80% 5RM)
Press 3x5

Day 3
Squat 3x5
Bench press 3x5
Pull-ups: 3 sets to failure, unweighted

Plus random accessories as the pump demands.
 
Still tired :( and epic lat DOMS still from the chins

Squats
WU (15,15,55)
70x3
82.5x3x5

Should squats be a shoulder stretch? Clearly been neglecting my dislocations. Legs felt fine

OHP
WU (15,25,32.5)
42.5x3x5
32.5x7
25x7

Too shattered for accessories, and apparently I have Christmas cards to write. I bet Arnie has staff to write his.
 
Post work Christmas meal WO.

Squats
WU(15,15,55,65,75)
85x3x5

Starting to get heavy enough to test form over 15 reps.

Bench
WU(15,15,45,65)
72.5x3x5

Was emailing during so longer than 2 min breaks.

Deads
WU(55,55,85)
110x5

All good in the hood
 
Bench

WU (15,15,45,65)
75x2x5
65x2x5
45x15

Fail. Could blame wet floor for no for drive or my sore neck for falling over in a children's playground. Either way, it's a bit rubbish.

Squats
WU(15,15,55)
70x5
80x3
87.5x3x5

As bad as the bench was, squats we great. Felt light and easy. Did some bar GMs after.

Snatch RDLs
55x3x8
 
Last edited:
You must log in or register to reply here.
Back
Top Bottom