Today's reading is taken from the Swoley Bible

Big day

Sumo
WU(55,95,105)
117.5x5
132.5x3
147.5x1

Chalked up from 105 which may have helped and 147.5 was fairly comfortable.

OHP
WU(15,25,35)
45x5
50x2
52.5x1 (maybe a PB?)
45x5

Working on some cues from my new YT crush -
Grip bar hard, squeeze glutes and breathe only at the top. Might have got me a PB

BOR
35x8
40x5
45x5
50x5
55x5
60x5
65x5
70x5

Completely forgot my promise to row more. Was using a bit of "body English" by the end but was quite fun.

Front squat
35x5
55x3x3

Just a little finisher to practise these - so hard to stay upright but I'm sure it's good for me.

Happy with all that - was a good hours work for once.
 
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Bench Wednesday again
WU(15,45,55,65,75)
82.5x3(should be 5)
82.5x3x2
65x9

Again these weights are a little too much but I have a new plan for April....

Dips (+5kg)
12,8,7

Pull-ups
6,8,5

30 min break then

Squats
WU(15,55,75,85)
95x3
100x3
102.5x3
105x3

Trying a thing where you do sets of triples but add weight each set if it feels good. Curry time.
 
It's a day late to make sense for a longer one today, powered by free Haribo.

Conv deads
WU(55,85)
97.5x3
112.5x3
125x3x3

A few more sets of triples given the time.

BORs
35x5
55x3x5
60x3x5

I'm liking these suddenly.

OHP
WU(15,25,35)
40x3
42.5x3
45x3
47.5x3
50x3
52.5xf

Had to recount weights as it all felt light. My plates must be rusting away although the 52.5 just didn't want to move

Front squats
35x5x5

Not working the weight but getting a really solid form.

Chins (+5kg, 60s rest)
8,6,5

Tricky to hold the plate in between my thighs but also means I can't jump the start.

Hill sprints x5 (walk down) - so bad
 
Could be the last day of March so combined a few days.

Squats
WU(15,55,85,95,105)
110x3
115x1
120x1 (PB!)

Upped the weight rather than bother with the three singles at 110.

GMs
55x3x5

Bench
WU(15,45,55,65,75)
87.5x1
92.5x1 (PB!)
95xf

Was never going to get a 87.5 triple given it's 2.5kg below my (previous) 1RM! Was sugar crash shaking when I tried 95 - may have psyched myself too much for the 92.5. Cracking days work still - amazing what you can do on no dinner sometimes.
 
Slight tweak to the plan for the next few months. More focus on OHP over bench and less high rep sets. And pull-ups now the weather is better and as I should be able to do more of those. Deadlifts stay the same

Squats 5x5 static weight
GMs 3x5
OHP 5x3 climbing weight
Pull-ups 3x

Sumo 531 (155 1RM, cycle 2)
RDLs 3x5
Bench 531
Front squats 3x5

OHP 5x5 static
Dips (10kgx3)
Squat 5x3 climbing
Front squat 5x5

Conv 531 (140 1RM, cycle 2)
BSS
BOR 5x5 static
Chins

Today's work
Squats
WU(15,55,75,85)
90x3x5

Safe opener after a work enforced week off.

GMs
55x3x5

OHP
WU(15,35)
40x3
45x3,3
47.5x3
50x2

Would like to get 45x5x5 on the OHP day proper.

Pull-ups
8,8,5,5
 
Sumo (legs still sore from squats on Sunday)
WU(55,85)
102.5x5
120x5
135x5

Wanted a few more but that 135kg set was hard.

Snatch RDLs
55x5
75x3x5
85x3
95x1
105x1

Great grip workout. Never gone over 100 before :)

Pull-ups
5,4,3

Working on crossing my legs and leaning back a little. Also not going to failure as taught by Brian Alsruhe (my new overhead hero).

Family stuff got in the way of bench but nvm
 
In an attempt to ward off the lower trap DOMS from the snatch RDLs and to practise with my new toy I did a 9 min EMOM 24kg KB swing, starting with 10 reps and ending with 18. Could have started a little higher but was quite done by the end. It could be a fun game to see how many minutes I could go until I don't finish n+1 reps from the last minute... maybe Friday
 
24kg is heavy! As a friend said, it's a go hard or go home type purchase. I do like to feel of a KB in terms of need to stabilise and the multiple complexes one can do with them
 
OHP
WU(15,35)
42.5x5x5

Squeeze those glutes.

BORs
45x5
55x3x5
65x5

Dips (+10kg)
8,10,8

Plate slipping in between legs; need a dip belt or something similar.

Squats
WU(15,55,75,85)
95x2
100x2
105x2
110x1
112.5x1

Nice stuff after a while off. More squats tomorrow I think after conventional deadlifts.
 
Did the KB 8 min EMOM yesterday morning and a few pull-up triples today in and around hanging out in the sunshine.

Smashed a rack of ribs and some creme egg ice cream as pre workout. Did a KB thing yesterday morning.

Conv 531 (140 1RM, week 3)
WU(55,85)
105x5
120x3
132.5x3,3

Did a few more sets as feeling ok.

T bar row (60s rest)
35x5
45x5
55x5x5

Not on my plan but did BOR last time. Can't get these heavy enough so reduced the rest time.

BSS (dumbbell, weight is per hand)
5kgx5
15x5
20x2x5

Long time since I've done these - left leg still the weakest but much less hamstring pain that before. I did do some mobilisation this morning. RIP legs tomorrow.

Chins
6,6,5

Like pull-ups, these are much harder with legs crossed as it makes a real dead hang at the bottom.
 
Squats
WU(15,55,75,85)
95x3
105x3

Last squat session until holiday so 5x5 didn't appeal - am hungry tonight too despite eating dinner.

OHP
WU(15,35)
45x3
50x2
52.5xf

Yep, not a strong day.

BOR
45x5
65x3x3
70x3

And done.
 
Sumo
WU(55,95)
107.5x3
125x3
140x3
150x1

140 triple was heavy but ticked off a slow 150 single giggles anyway.

Snatch RDL
55x3x5

Just a few light ones as I have more fun things to come...

Bench
WU(15,45,55)
65x3
75x3
82.5x3

Enough of his stuff - my new weightlifting shoes arrived today so I had to squat!

Squats
WU(15,55)
75x2x3
85x2x3
95x1
100x1

Quite like tottering around my high heels and I'm hoping to use them to remove the current crutch of a small plate under my heels. It has thrown my form somewhat though so I'll have to work at it. Lots of reps at 55kg I think
 
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After a weeks holiday where I did some treadmill running and some controlled drowning ie lost all my gains. I did spend some time writing down some targets - I want to 2xBW squat and 2.5xBW deadlift this year. Means I will follow reiyushins magic 4 week programme for squats and deads for a few months :) (Spoiler tags so I don't forget!)

Squats / Bench (OHP in my case)
Week 1 Day 1: Squat: 4x5x80% + 6x3x60% + Front Squat: 3x8x60%
Week 1 Day 2: Front Squat: 4x5x80% + 6x3x60% + Squat: 3x8x60%
Week 2 Day 1: Squat: 2x1x90% + 3x3x85% + 6x3x65% + Front Squat: 3x6x70%
Week 2 Day 2: Front Squat: 2x1x90% + 3x3x85% + 6x3x65% + Squat: 3x6x70%
Week 3 Day 1: Squat: 2x2x80% + 6x3x70%
Week 3 Day 2: Front Squat: 2x2x80% + 6x3x70%
Week 4: New Max (either on same day or a few days apart)

Deadlift
Week 1: Deadlift: 4x5x80% + 6x3x60% + RDL: 3x8x60%
Week 2: Deadlift: 2x1x90% + 3x3x85% + 6x3x65% + RDL: 3x6x70%
Week 3: Deadlift: 2x2x80% + 6x3x70%
Week 4: New max

Squats
WU(15,55,75,85)
95x4x5
75x6x3

Lots of volume after a week off! Still getting used to my high heels so sat in the 55s for a long time. I feel it more in my glutes which is almost certainly a good thing. The change to form could mash up my path to 150kg but also might help enormously; time will tell. Thought I'd only need 30s rest for the 75s but welcomed the 60s by the end.

Front squats
45x3x8

I don't really have a true 1RM at the moment so guessed a weight. So broken by now! Took me 40 mins too :)

OHP (using an optimistic 55kg 1RM)
WU(15,32.5)
42.5x4x5
32.5x6x3

Enjoyed these in my proper shoes - felt firmer contact with the ground. I rushed through the 32.5s but need to watch my good form still on these drop back sets.

Pretty much worn out but I'm trying to add a finisher at the end of each workout to get the heart going.

Barbell complex (BOR, Hang clean, Press, Front squat, Push press, RDL)
25kgx3,6

Wanted 30kg but I've got nothing left. Need my curry like nothing else before in life. I think my hang cleans are much better after watching / doing some hip bounce drills from a megsquats video posted in GymRats.
 
Day 2 of "the programme"

Sumo Deadlift:
WU(55,85,85,105)
125x4x5
95x6x3

Tried weightlifting shoes from the second 85 to the first 125 but swapped back to converse for the last three sets of 125. Felt like hips first. Just thought it was worth a go.

These 4x5 are epic though - the sets go
Heavy
A little better
Surely there can't be another one
Kill me now

Snatch RDL
60x3x8

Using 100 as a 1RM for easy maths :)

Weighted chins
10kg KB x2x5

Was going to do some with the 24kg KB but am cooked
 
Because I've been away for a few days and I don't like walking, I'm starting the reiyushin programme again as it's a new month.

Squats
WU(15,55,75,85)
95x4x5
75x6x3

Yep, this still sucks especially again after a week off. So glad I don't have to do this for another month.

Front squats
45x3x8

Forgot my straps which should make these easier.

OHP
WU(15,32.5)
42.5x4x5
32.5x6x3

Toyed with 45 but went slightly safer.

Finisher cardio was 2x Farmers walk with 15kg DBs on the figure of 8 route around my road. Took about 2 mins for each rep and was forearm and then shoulder burn rather than cardio. Expect it will leave its mark tomorrow.
 
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