Today's reading is taken from the Swoley Bible

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!
 
GSVBagpuss said:
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!
Click to expand...

Awesome. :cool:
 
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
 
That is a good target :)

For me the ratio I'd always aim for first are:

Bench: 1.5x
Deads: 2.5x
Squat: 2x
OHP: 1x

If you can do that you're well and truly strong.

anything more than that, you're beastly strong.

Everything beyond that is just mutant strength (icecold).


Saying that, doing BW anything is a good start. :)
 
GSVBagpuss said:
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
Click to expand...

I've heard for cyclists, an approximation of BW + 50% for squats is a good working weight...

I'd imagine the only trouble you'll have with that is the bench and strict press work, as your legs will be more than capable of that sort of deadlift and - potentially - that sort of squat.
 
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!
 
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