Today's reading is taken from the Swoley Bible

B)

Deadlift (+5)
5x55
5x55
3x70
2x90
5x110
5x100
5x90

Moving the bar nearer to my feet (after reading Rippetoe some more and realising I had the bar set at mid visible foot instead of mid foot)

I think struggled to commit to the higher weight and therefore never got my hips down I think due to lack of confidence. Better form at 100, much better at 90. Lockout looks nice and straight. 90 is my starting weight after holiday and take it slowly from there. Forearm soreness afterwards - I like it :)

OHP (+2.5)
5x37.5
5x37.5
5x37.5

My shoulders are still suffering from (actually being use for once in) my new bench technique. It was sore in the setup position but warmed up by last set. Not looking forward to dips...

Dips (+5)
5kgx8
5kgx8
5kgx8

Boshed them.
 
C)

Bench (+2.5)
15kgx5
25kgx5
25kgx5
45kgx3
55kgx2
62.5kgx5
62.5kgx5
62.5kgx5

Hnnng. First two sets were ok but the last two reps were uuuuugggggly.

Squats
No time

Pull-ups (after large break)
4
4
3

Being much more strict with form for lats of steel
 
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A)

Back to it after a week off

Squat (+5kg)
15x5x2
25x5
35x3
50x2
60x5
60x5
60x5

Technique felt wobbley for first set, no lack of leg power through. Second set was going much better until I fell forward on last rep (lost concentration and thought I was done). Last set was best.

Technique and specifically bar position still not consistent but legs have loads more to give.

Bench (+0)
15x5x2
25x5
35x3
50x2
60x5
60x5
60x5

Reset weight slightly. First set fine (push shoulders down more), second too army but went up ok, third was fine.

Chins
8
7
6

PB of 21 reps - Felt powerful!
 
B)

After ride in and one day after A

Deadlift
5x55
5x55
3x75
2x85
5x95
5x95
5x95

Get those hips down! Not bad.

OHP (+2.5)
5x15
5x15
3x25
2x35
5x35
5x40
4x40
2x40

Not sure why I've not done a warmup before for OHP. 5x35 because that's all I thought I could do but they went ok so pushed on. 40kg was emotional, last set especially.

I also need to rearrange the garage soon as I can't be cleaning 40+ into position every time

Dips
Skipped
 
I will, honest! I want to get my more easy lifts up first but then I shall come calling for expertise :)

PS thanks a lot for bothering to read and comment on this blog of weakness
 
C)

Bench (+2.5)
15x5x2
30x5
40x3
50x2
62.5x5x5 :)

Back to best weight since Christmas and a tied PB with previous best (in terms of sets at this weight least). Felt good so bashed out a few more sets :) Felt so good in fact that I had to check I out the right weights on :D

Dips
8
8
8

As I missed them out on Wednesday.

Squat (+5kg)
15x5x2
25x5
40x3
50x2
65x5
65x5
65x5

Don't enjoy just the bar sets; the lack of weight throws my balance. Rest was good.

Pull-ups
6
4

Bah.
 
D??

A random workout as I'm segment chasing tomorrow and so all the leg power I can get!

BORs
5x15kg
5x15
5x25
3x35
5x5x45

Working to not jerk it up; feels in upper back at the end

21s
3x21x20kg

SLDL
2x5x35kg
3x5x45kg

Just to try them, not a testing weight and more a stretch really. Quite effective at stretching my calves it seems, which was nice.

Weighed in at 74kg (pre dinner). Will try regular Sunday morning weigh-ins to keep track

Bah, realised afterwards I should have done some power cleans (and on video) so mrthingyx can teach me how to be a real boy.
 
A)

After a ride to work and back

Squat (+2.5kg)
15x5x2
35x5
45x3
55x2
67.5x5x3

Considering my quads were sore after going for Beefeater Hill, that was fine.

Bench (+2.5)
15x5x2
25x5
35x3
50x2
65x5x3

Last few reps were a griiiiind. Did them though :) PB of that reps and weight

Chins
8
6
5

19 reps. Not quite as good as last time for some reason

Time for Gu Key Lime Pie backload :o
 
Food for today - probably more fatty that I would usually do (including treat pudding) and certinaly a more focussed and planned days food. Thoughts from anyone? Calories seem low - I did ignore the watercress, celery and tomatoes in the lunch

Calories Carb Protein Fat
Total 2480 196.74 220.55 95.35

Breakfast
Mackerel 270 0 19.7 20.8

Snack
2xMyProtein Whey 226 3.24 45 2.2
500ml milk 300 28.8 43.2 10.8

Lunch
Turkey (150g) 234 1.65 31.8 10.2
Avocado 116 5.95 1.45 10.45
Pear 96 25.7 .6 .4

Snack
Banana 105 27 1 0
Protein Cookie 320 19.5 37.5 9.9

Dinner
Chicken breast 165 0 31 4
Sauce 120 15 2 3
Rice 205 44.5 4.2 0.4
gu Key Lime Pie 323 25.4 3.1 23.4
 
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B)

Morning one due to late start at work - eggs Benedict powered lifting!

Deadlift
5x55
5x55
3x75
2x85
5x100
5x100
5x100

Can't imagine how bad my form was before - I never felt DLs in my legs when I was hoiking up 140+. Happy with these. Also realised my original routine had 1x5 for DL but I'll stick with 3x5 to groove my form some more.

OHP (+0)
5x15
5x15
5x25
3x35
5x40
5x40
4x40

Another go at 40. Close to full house; should be there next time

Dips
8x10kg
8x10kg
6x10kg

Plate slipping between my legs - time to get a belt thingy?

BORs
Extra set for upper back work
8x35kg
8x40kg
8x45kg

Mega smoothie gains after - pint of milk, 2x banana protein, peanut butter, nutri greens :)
 
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For reference, I've mapped out where i would be with the routine by Christmas (over 23 weeks plus 3 deloads / holidays) and, assuming no failed sets and constant 2.5kg on each weight / 5kg for DLs) I would hit (all 3x5)
Squat 155kg
Bench 150kg
DL 175kg
OHP 75kg

Very unlikely I would say, planning for failing a few weights in reality I expect I'll get to
Squat 120kg
Bench 100kg
DL 150kg
OHP 60kg

That would still make me almost all over Advanced according to http://www.strstd.com. We shall see!
 
Freefaller said:
You want to bench 150 and only squat 155? I'd concentrate on getting a bit more ratio going on the squats personally :)
Click to expand...

True true, but think of the brocep gainz! I think my predicted 120 / 100 is more likely, and really squat could and should be nearer 140(?). That would be (almost) a 2xBW squat which seems a very good target
 
Thanks all.

It's a all a bit of fun; i doubt very much it will work out anywhere near this by December!

I'm not trying to a cyclist, I'm trying to be strong and cycle a bit. So don't mind some extra muscle mass.
 
chris-hoy.jpg


This would do!
 
I've done the lean cyclist look - it's fine for hills but no help when you need to rip up a tree or do other manly things.

Can I say Hoy but with Wigginburns?
 
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