Today's reading is taken from the Swoley Bible

Did some rubbish bench on Friday and some excellent curls. Today was Keeping my eye with leg day

Squats
WU(15,15,55,55)
75x3x5
85x5
55x12

Snatch RDLs
55x3x8

Too much stuff in the way to do OHP
 
Did some bench and curls a few days ago, 55x5x5 from memory. Then today (feeling rough) a few dips then

Squats
WU(15,55)
65x5
75x5
80x3
85x3
90x3

Given I'm rarely squatting at the moment, that was great. I'm doing lots of turbo sessions instead but nice to see my leg strength is still there.

GMs
Bar x lots
 
Back to it! Everesting done, time to get my gains back. One advantage of much cycling is that I've got relatively stronger, only weight 68kg at the moment. As I said in the rats thread, I want to bench 100kg once and squat 100kg comfortably. So here we go

Squats
WU (15,15)
55x5x5

Was supposed to be 70x3x5 but 55 felt heavy after all this time. I've worked out that if I master 70kg in June and add 5kg each month then I'll be smashing 100kg in December. Will be squats / bench most of time with deads / OHP every third. Lots of volume for bench and slowly slowly catchy gainzy for squats - don't need to leap too heavy too fast and ruin my periformis again.

GMs x some x bar

Bench
WU(15,15)
45x5x5
55x4

Yep, I've lost some strength! Have been racing through the rests I guess.

Krocs
10x8
20x2x20

Lats will love me tomorrow!

Chins
7,4,3
 
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Still sore, 2 hours in the bike hasn't loosened me much

Bench
WU(15,15)
45x6x6

Squats
WU(15,15)
55x3x5

Weight felt better, just still soooooo sore :)

Curls for the girls
20x3x12
 
Day off the bike today - have been doing the hilly way to work and I was tired. So many hills that I had to have a cheeky stop on one particularly steep one. Embarrassing :(

Squats
WU(15,15,45)
60x3x5
70x5

Still remembering how to bend down and up again. Two minute rest made it easy to complete.

Bench
WU (15,15,45)
50x3x5
60x4

Low weight, sick pump.

Felt better once I got the setup right (bar not too above my head before lift off)

Krocs
15x8
22.5x2x20

And now I'm tired again!
 
mrthingyx said:
Squats going up nicely.

#heroic. :cool:
Click to expand...

What about my megabench eh?!

Deads

WU(55,55)
85x3x5

First time in forever- body doesn't really remember how to lift and was fairly drained afterwards.

OHP
WU(15,15,25)
32.5x5x5

Grip moved to 1" inside markers and felt much better.

T bar rows
20x8
35x3x8

Messing around now but I enjoyed it!

Curls (3 sets)
 
mrthingyx said:
Bench is gash. :)
Click to expand...

Tru dat. Plentiful pump though

Traps hate me today - it's a great feeling ;) Short one today, just the big two.

Squats
WU(15,15,55)
70x5x5

Could do more weight on these but remaining slow and steady. Happy with how relatively easy this felt, admittedly with 2 min rests.

Bench
WU(15,15,45)
57.5x5x5
45x8
 
Slight minor niggle in left pec - diagnosis is NOT ENOUGH BENCH!

Bench
WU(15,15,45)
60x3x6
55x3x4
60kg is a shade too heavy today :(

Squats
WU(15,15,55,65)
72.5x3x5
55x5 (paused)

All good although fairly drained by end but could have done more. Lack of dinner maybe. Also, paused squats buuuurn

Chins
8,6,5
 
Sehr tired today

Squats
WU(15,15,55)
70x3
80x2x3

Back is feeling tight in a way that I usually get when I'm tired and so I didn't fancy many reps. So took it easy but tested getting used to 80 on my back again. Felt fine once I got the bar in the right place on my traps.

Bench
WU(15,15,45)
55x3
60x3
65x3
70x2
55x3x6

So much sweet volume :) Again, a little off topic but seeing what heavier weights feel like. Also trying to squeeze my shoulder blades more. It felt odd - more stable / stiff but harder, yet more in control.
 
Little morning session

Deads
WU(55,55,85)
95x5

Not feeling the technique on these yet.

OHP
WU(15,15,25)
35x5x5
25x8

In the rain. Felt alright

Curl 21s
3x20x21

So much tendon pump
 
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