Today's reading is taken from the Swoley Bible

A short one today due to dads beers later and legs are still stuffed from squats (and abs from front squats) so did conventional deadlift week 1 set @ 140.

WU(55,85,105)
112.5x4x5
85x6x3

I'm a little rusty with technique so nice to get some reps done. No time for more - the pub is calling.
 
Felt a bit tired last night but tried the gym anyway. Couldn't get a decent set of 5x60kg front squats, couldn't get 5x75kg bench and then gave up! Should have listened to my body and taken the night off. Will have to eat all weekend to fix myself :)
 
Im still tired from what eve is effecting me but hit international chest day as accessory for my OHP ;)

Bench
WU(15,45,65)
75x3x5
55x6x3

Could only manage 3 sets of 75 but otherwise it was ok.

Dips
10kg x8
15kg x8
20kg x4

Using my new dip belt - Makes it so much easier :)
 
Last day of 4x5 this month.

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

These days are really hard; started tired after too much cycling and went down from there. Last set of 5 was rather broken up but the 6x3 were better than last time. Ah well, good to tick it off for another 4 weeks.

Snatch RDL
60x3x8

And that's enough.
 
Week 2 - looking forward to these. Sometimes you've just got to squat.

Squat
WU(15,55,85,95,102.5)
110x2x1
102.5x3x3
80x6x3

looking forward to these
Click to expand...

This was an error - that was a thorough smashing. First 110 single was super ugly but I think I skipped through the warmup too fast.

OHP
WU(15,35,42.5)
47.5x2x1
42.5x3x3
35x6x3

35s were super easy.

Barbell complex (BOR, Hang clean, Press, Front squat, Push press, RDL)
35kgx3,5

Just a single hang clean as I have no real idea how to do these. Need to though as getting the bar to my shoulders is going to limit me any heavier.
 
Legs sore but smashing deadlift day anyway.

Sumo
WU(55,95,115,130)
140x2x1
132.5x3x3
100x6x3

Deadlift volume is hard.

Rows
45x5
55x3x5

Swapped these for RDL for a change.
 
Cheers big ears - those deadlift days seem the hardest on this programme. By contrast today was easy.

Bench
WU(14,45,55,65,75)
85x2x1
77.5x3x3
60x6x3

Dips
+15kg x8,7,4

Chest pump for days (here's hoping!)

It does take a while this programme and takes some psyching up for as it's harder than what I've done before. It's also fun because it's different and everyone likes change. Very keen to see what I can do in the 1RM tests at the end of the month
 
Light day this morning.

Squats
WU(15,55,75,85)
95x2x2
85x6x3

Next time it's 1RM day

Break for lunch and then the rest

OHP
WU(15,25,35)
45x2x2
40x6x3

I like these 6x3 sets.

Barbel raise
Bar x2x10

Side raise
5kg x2x10
 
Pre lunch session

Sumo
WU(55,85,105,115)
125x2x2
110x6x3

60s rest for the 6x3.

Some random hang snatch messing about. Worked up to 3x25kg but don't think I have a career in Olympic lifting!
 
So, the week of testing. Did a lot of climbing on the bike towards the end of last week so pushing squats back to Monday to be really fresh. Bench first as the garage was set up that way.

Bench
WU(15,45x5,55x5,65x3,75,85)
95xf

Only got an inch of my chest. Got the low sugar shakes after for a few minutes. No major surprise I missed 95 and I've got the whole year to reach 100.

Sumo
WU(55x5,95x5,115x3,130,145)
160x

145 didn't feel strong and unsurprisingly 160 never moved. I doubt 155 would have done either. Ah well, not a good day. Will be better next time
 
After yesterday's fail I did lots of chins when outside today and then 100 heavy Kb swings in 4:06, down from 5:37 last time. Although that was pacing to get to 200
 
Time to squat

WU(15,55,75,85,95,105)
115x1
105x2

Took 10kg off as the 115 was ugly. Meh, I'm not feeling 100% so don't push for a 122.5. For me I think I prefer to hit a 95% number before a 1RM so I have at least one good lift in the bank and I know how I'm going before really pushing it.

OHP
WU(15,35,40,45,50)
55xf
35x8

55 wasn't going anywhere.

Front squats
Bar x lots
35x5
45x5
55x3
65x1
75x1
80x1 (newbie PB!)
85xf (collapsed forward as I started to drive up)

Still, form was developed and a PB was hit. Took some skin off my skins and shoulders too as a war wound. Must instal that later.

Finally practising these with straps but Not sure my neck likes them! 1" of knurling on show is the best spot for strap placement. I think I need to do more delt isolation work so I have a proper shelf to rest the bar on! Was really muggy by now - shirtless crossfit style by the end. A wise man one said your bench should never be more than your front squat which sounds like a good target :)

Farmers walk
25kg x 2 x half a loop

And so the month ends; no 1RM improvements in the big 4 so it must be a rubbish programme ;) It's been more volume than I used to and the workouts are taking a while to complete. I like the progression though so will stick with it. Will try to get the accessories in this month too. My form does break down at the 95%+ levels which I need to work on. I have lost about a kg in the month so I guess I am getting relatively stronger?
 
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I was planning to start June early but decided to do a fun session instead.

BOR
45x5
55x3x5

Conv deadlift
WU(55,85,105)
115x1
125x1

It's too hot for this lark

Weighted chins
10kg x 3x5
 
June starts here

Squats

WU(15,55,75,85)
97.5x3x5
75x6x3

Added 2.5kg to the top sets. Even without riding today that was hard and 3 sets was enough.

Front squats
45x2x8

This is actually my 60% for front squats. But again I dropped the last set.


OHP
WU(15,25,35)
45x5,5,5,4
35x6x3

Just missed the last rep. It's funny though; the 35s felt like I only needed 20s rest
 
Sumo Deadlift

WU(55,85,105)
115x3x3
125x1
130x1
135x1

Not quite feeling my form with sumo recently so I dropped the weight a little and tried to work on it. It's not quite right - need to read up on cues again.

Snatch RDL
45x8
60x3x8

Mmmm hamstrings still sore from Friday squats.


BOR
45x3x8
55x3x5
65x3x3
70x2x3
75x3

Loads of time today so loads of volume. I was using some momentum by the end but that's fine.

Front raises S/S Side raises
5kg x5x8

Barbell front raise
Bar x3x10

Shoulder burn complete.
 
Tired after some seriously windy days on the bike, plus being hit by a car this morning

Bench
WU(15,45,55,65)
75x3x5
55x6x3

3x5 only again

Front squats
WU(15,45)
60x4x5
45x6x3

I'm still learning how hard I need to force the bar into my neck and shoulders but it is improving.

Pleased to get through that one.
 
Week 2 starts with OHP and some fun stuff as I'm too under the weather for proper squat work. Can do them on Saturday.


OHP

WU(15,25,35,45)
50x2x1
55xf
45x3x3
35x6x6

Added 2.5 to the heavier sets which was fine. Threw in a test @ 55 too as I was feeling good but it just still isn't quite there. I misread the 35s as 3 sets of 6 instead of 6 sets of 3 but they felt so good I just did 6 sets of 6 (with 60s rest).

Landmine press
10kg x50 (each side, sets of 10 with no rest)
15kg x25 (sets of 5)

Just to build my delts for front squats. Honest.

BOR
45x5
55x5x10

For dat width. Just kept going with 60s rest until I got bored.
 
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