Today's reading is taken from the Swoley Bible

A double Krispy Kreme day :)

DB press
WU(15,25)
30x3x5

Ungainly setup as usual although it's useful to have the Kroc weight already set up.

Krocs
15x8
30x2x20

Ugh, tired.
 
Sumo test day, after no bike but a long day in London

WU(55,95,115)
130x1
140x1
150x1 (Sumo PB!)
155x1 (and again!)
160xf (but after a massive break which isn't exactly ideal)

Too late for anything else. But PB days are good days.
 
Pre breakfast sweat session - 5 rounds of 30 KB snatches and 15 press ups.

09:48 total and a sick bicep pump. Press ups were the hardest bit - might have to look at my hand positioning
 
Last days thrashing in February - got a few days away so will be doing arms for the rest of the month. Core is sore today

Bench
WU(15,45,55,65,75)
85x3
85x1
90x1 (BOOOMMM!
95xf

Everest conquered and it felt lighter than 85 so I went for a 95 over-reach. Good week so far :)

Dips (+10kg)
9,9,8

Plate slipping out of my legs by the end of each set. Clearly a strong day though.

Squats
WU(15,55,85,95,105)
110x1

Good end to the month ;)
 
Second day in the hotel gym - empty gym + lots of machines + "what does that one do" = much pump. I think my favourites were the lat pull down and tricep pushdowns. Leg press is a weird one - like doing legs but not.

Lat pull down
75x8
87.5x3x8
100x8
112.5x5

Standing row
23x8
32x8
51x3x8

Leg press
75x5
89x5
109x3x5
123x1
136x1
143x3x5

Would have done 150 but the pin wouldn't go in.

Tricep pushdowns S/S cable curls
27/32x3x10

Then some face pulls as the cool kids do them and some rotator cuff stuff.
 
Week 1 again. Am toying with switching to 531 as 10 reps is starting to scare me. Hence starting with sumo as I want fresh legs for squats

Sumo
WU(55,85)
100x5
117.5x5
132.5x5

Starting with a new max of 155 :) Was aiming for 7 reps but foot slipped on 5 and I was mentally done by then anyway.

OHP
WU(15,25,35)
42.5x7,7,6
35x4
25x5

Starting on 42.5 again and +2 on the total for 3 sets. Drop set to finish was atrocious!

WGPU / Chins / WGPU (2 min rest between each)
6,10,3

As I really suck at these which is embarrassing. Pull up bar hasn't weathered that well over the winter so I can't gain any more weight!
 
Squat Saturday with a cold. Did some stretching earlier which is embarrassingly infrequent. Also working on the mental side by seeing all 4 sets as the effort ones, not just the 10. And that a few breaths in between reps is fine - I think I get a bit anxious to bang out the whole set too quickly and especially if I sense my form breaking down. Clarence does it so why can't I?

WU(15,55,65,75,85)
95x10
95x2x6

Did an extra warmup set today. Given this and the above I only did 2 last sets as my form was failing me. Hmm, might have to change things a little. Did feel it in my hips / glutes more than usual though.

GMs
55x3x8

DB press
15x8
25x10,10,10,5
15x12,12

Slightly lighter and more of a pump set this time.

Had the shakes by end so rewarded myself with a Battle Oats white chocolate and coconut bar - was freaking awesome! Off for pizza now
 
In bed with a bug (and leg DOMS) so have been reviewing my progress over the years. It's not been quite as great as I thought!
  • I was doing 92.5x8 squat, 150x1 DL and 75x3x5 or 87.5x1 bench two years ago.
  • Now 110x5 or 117.5x1 squat, 155x1 deadlift and 90x1 bench
  • But I have taken some breaks due to cycling events over this time and almost doubled my average yearly mileage
  • Squats feel much more comfortable over 100kg (which now has no fear)
  • Bench is slowly got better
  • Deadlift has probably stalked the most - I used to do more reps I think
  • OHP hasn't changed particularly
  • My back is in better shape though as I used to be sore during workouts
  • My upper body looks a little more like I lift.
So, maybe some progress has been made but there could be more. As I keep saying, longer workouts maybe. I need more shoulder size too
 
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I have also discovered that my kb snatched are more like high swings so need to work on those. Could be an ideal shoulder and conditioning finisher I reckon
 
Bench
WU(15,45,55,65)
72.5x9
72.5x3x5
55x8x5 (EMOM)

Fancied some pump (crossfit) after regular set failure. I did wonder if I was reaching my sticking point.

Dips
8,8,5

Arms dead now

Split day with squats tomorrow
 
Morning squats
WU(15,55,75,85,95)
100x4x4

Gearing up for 100x8 next time. Wasn't particularly nice. The question is why - could be I'm reaching a natural difficult point, could be the cold I have is still affecting ms, could be that I'm stretching too much and actually using stabilising muscles properly?!

Side raises (60s rest)
5kgx3x15

Front raises
5kgx3x15

That was quite nice - hurt in a pump kind of way. Must do more shoulder stuff I think.
 
Deadlift day
WU(55,85)
90x5
105x5
120x5

Day 1 of a 140 1RM. Was generally fine but legs are really hating me now.

Push press
WU(15,25,35)
42.5x3x8

Enough - sort of a deload day given the state I'm in.
 
Been on my feet watching a half marathon and calves were a little tight to start with. I also signed up for (short) Triathlon yesterday. Swimming is a shoulder exercise right? It's months away so I can get a bit stronger before all gains thrown away.

Squats
WU(15,55,75,85,95)
100x8
100x3x5

Was actually much better although I did take 3 min rests. Was getting so A2G that I ripped my boxers in the warmup ;)

GMs
55x3x5

Did 5s for some reason.

DB press
15x8
20x8
25x10,8
20x8
15x15

Bit less than last time but maybe I used up all my awesomeness on the squats.

Might try some front squats tomorrow :)
 
Sumo
WU(55,85)
107.5x3
125x3
140x1

Felt heavy - still tired from the illness I think so stopped after an ugly single.

OHP
WU(15,35)
45x4

And I cut my losses and went home.
 
Bench day
WU(15,45,55,65)
77.5x4
77.5x3x4
65x7
45x15

Too heavy for a set of 8 so did 4x4.

Dips (+2.5kg)
10,8,7

Front raises
5kgx3x15

Side raises
5kgx3x15

A 30 min break and then Front squats
Bar x5
35x5
45x5
55x2x5
65x2x3
75x1

No idea what weight to go for so I tried a few different ideas. It's good to mix up my squats I think as these were quite humbling, mostly on core and stability than leg power. Was using the crossed arm method as front rack is too uncomfortable.

BSS (using a KB)
10kgx5x5

In other news, I've had some slight and occasional soreness in my left shoulder for the last 2 weeks or so. It didn't hurt during the raises at all but was then sore for 15 mins after. Rather better by now. Will keep an eye on it and do daily flexibility for my rotator cuff.
 
Squats

WU(15,55,75,85,95)
105x5
105x2x3

Not too bad although I miscounted the last set.

GMs
55x3x5

DB press
15x8
20x8
25x12,9,8

I should track these reps - not really sure if this was good but it looks like high numbers.
 
Barbell complex to close the week
BOR->Power Clean->OHP->Front squat->Push Press->RDL
25kgx3,4 (rounds)
30kgx4,3,4

Struggled with balance on the front squats, partly due to my inadequacy but also the floor outside my garage isn't flat. And I should do more front squats.
 
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