Today's reading is taken from the Swoley Bible

Squats

WU(15,55,75,85,95,102.5,107.5)
112.5x2x1
102.5x3x3
80x6x3

More warmup sets this time after the bad form @ 110 before. This time the first rep of the triples was almost a bail but somehow saved it with a 102.5kg Good Morning! Not sure what happened - lost concentration for some reason.

Front squats
55x3x6

Haven't eaten dinner yet and even a lunchtime burrito doesn't leave me with any energy tonight. Not even for arms :(
 
Sumo morning

WU(55,95,115,132.5)
142.5x2x1
132.5x2x3

The second set of 3s was singles - couldn't face another set. Bad nights sleep due to child so let's move on. The 142.5 felt a little better than last time before the malaise set in.


Snatch RDLs
45x8
65x3x6

These are still fine.

Rows
45x5
60x5x5

These were hard.
 
Light week 3 after a heavy BBQ lunch


Squats

WU(15,55,75,87.5)
97.5x2x2

Skipped the 6x3 because of burger gains and I'm riding Cheddar Gorge tomorrow

OHP
WU(15,35,42.5)
47.5x2x2
42.5x6x3


BOR
WU(45,55)
65x5x3
 
Should be an easy day today but wasn't.


Sumo
WU(55,85,105)
125x2x2

Can't face the 110x6x3

Dips
+10kg x10
+15kg x8
+20kg x6

Went full crossfit shirtless by this stage.

BOR
45x5
55x3
65x3
75x3
70x5x3

75 was a little heavy as I was cheating too much. Rows are fun though; should do some DB ones next time for a change.
 
Test time

Bench

WU(15,45,55,65,75)
87.5x1
90x1
92.5xf
55x10

Not quite strong today although the 90 felt better than the 87.5.

Squat
WU15,55,75,85,95,105)
105x1

Did 105 again as the first one wrong and that wasn't much better. So left it for the day, will try again later in the month

GMs
55x2x5
 
On reflection those GMs felt so nasty - I had no confidence of my glute power to do them which was the problem with my squats. Quads are fine but flexibility is my issue. I have missed some stretching sessions this week :(
 
OHP

WU(15,35,45)
50x1
55xf
35x9,8

Went light and low rep this time to save the shoulders, plus doing them before DLs. Got the 55kg halfway up and stuck there for a bit which fired up my lats! Not too disappointed as OHP is such a cruel mistress. 50kg felt good.

Sumo
WU(55,95,115,125,135)
145x1
157.5xf

Got it up 3" missus and then no more.
 
OHP to start this time as the rack was there; a bit of fun to end the month


WU(15,35)
45x4x5
35x6x3

Just squeezed out the last rep. 35s again were really easy

Barbell front raise
Bar x10,10,15

Squats
WU(15,55,75,85)
95x1
105x1

Not sure what I was trying to achieve here but the hips still didn't feel good. Maybe take some time off back squatting and do some Bulgarians instead...
 
Day 1 of the tweaked regime

Front squats
WU(15,45,55)
65x4x5
45x6x3

Legs didn't burn too much but these took some work

Bulgarians
10kg x5
20kg x5
30kg x2x3
40kg x3

Just trying to find a sensible working weight. Quoted weight is the total, using DBs this time but I might use the bar occasionally

Would be OHP 80%x4x5 usually but did them on Friday so did some random pump.

OHP
WU(15,35)
45x3
47.5x1
35x8,6,5
 
Take one bottles into a hot garage? Three for me today

Bench
WU(15,45,55,65)
75x4x5
60x6x3

Finally got the 4x5 set done. Upped to 60 for the drop sets.

Dips
12,10,10

Chins
6,5,5

L
Sweaty mess.
 
Conv deads this month and straight into it after a ride home as I'm some days behind this month due to drinking.


WU(55,85,100)
110x2
120x2
130x1
135x1

Felt ok given it's been months.

Snatch RDLs
45x5
55x5
65x3x5

Krocs
15x8
25x2x20

These are fun. Rows every workout if I remember
 
Front squat

WU15,45,65)
72.5x2x1
65x3x3
52.5x6x3

These were OK. Not man enough for Bulgarians after a hard ride home(averaging 173bpm for 5 minutes is apparently "good for you"), will try some tomorrow.

OHP
WU(15,35,45)
50x2x1
47.5x3x3
37.5x6x3

50s were heavy but happy to get the 47.5x3x3.

Bar raises
Bar x10
20kg x10
25kg x8
Bar x20

Trying some extra weight for the first time. 25 was too heavy but just the bar felt really easy afterwards!
 
Bench

WU(14,45,55,65,77.5)
87.5x2x1
77.5x3x3
62.5x6x3

3x3 set was hard but the rest was ok, added 2.5 to the pump sets.

Dips
+15kg x8,6,5

BSS (back squat position)
15x3
35x3
45x1
50x1
55x1
60x1

These are like 4x harder than regular squats right so that counts as a 240kg 1RM right? Wasn't great depth by the end if I'm honest.

BOR
45x5
65x3x5

Quick rows to finish
 
This July's testing is sponsored by burritos


Fronties
WU(15,45,65)
72.5x1
77.5x1
82.5x1(PB)
85x1 (again)
87.5xf

Falling forward / losing my grip on the heavy ones. 90 is easily in the legs of I sort that. Might be able to finally front squat more than I can bench!

Bench
WU(15,55,65,75,85)
90xf
55x10,8,8,5,5

Never felt great; burrito power must have run out. 90 is right on my limit and it seems a little down to luck how they go
 
Upper back flexibility is certainly my downfall. Along with lower body flexibility it seems.


Deadlifts with some Hybrid Theory - RIP Chester.
WU(55,85,105,115)
125x3x1

Repeated 125 singles due to lameness - tired as usual.

OHP
WU(15,35,45)
50xf
40x3x5

Ugh again - this is rather embarrassing. Did some pump stuff and called it a day.
 
August is a difficult lifting month with too many holidays so despite being sleep deprived after Camp Bestival (with the associated Farmers Walk to / from the campsite), I'm on it today

Front squats
WU(15,45,55)
67.5x3x5
50x6x3

Slight increase after last times PB. Only did 3x5 because excuses.

OHP
WU(15,25,35)
45x5,3,3,3
37.5x6x3

Not the best but OHP always needs full on energy. 37.5s were easy though.
 
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