Today's reading is taken from the Swoley Bible

Been a few days off - have been riding all week but giving blood / too hot / work night out has messed up the week. I'm away next weekend and have some targets to hit so quick session tonight

Bench
WU(15,15,45)
55x3
65x2
75x2
75x1

Got my 75kg target with relative ease, probably down to being so rested! In-elegant fail on the second set though :(
 
Great day at the zoo today

Bench
Way (15,15,45,50)
57.5x6x6

Almost died mis racking one set. Always use catchers kids.

Dips
8,8,9

For the first time in ages

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

Far too in my garage oven. I know this is a bit of a random sess but wanted to feel a slightly higher weight on my back. Was ok.

Chins
8,6,2
 
August has come around which means it's 80kg month already. Some no weights for a week although did do some Farmers Walk moving stuff from car to campsite over the weekend. Am away next week so only 2 WOs until the 13/14th.

Squats
WU(15,15,55,65)
75x3x5

Was fine once I remembered to push my knees out.

Bench
WU(15,15,45,55)
60x7x5

Better than expected although 2 min rest. Need to keep pushing on heels and shoulders back.

Dips
10,10,10,6
 
Weighed myself today - 70kg :o Such a cyclist

Deadlift (sumo)
WU(55,55,75 accidentally)
105x3
115x1
125x1
130x1
135xalmost (just missed lock out, br0s probably would have counted it)

This sumo stuff is great - previous 1RM was 150 and so I'm not far away having DL'd 3 times in a month and not at all since Christmas :)

OHP
WU(15,15,25,35)
40x3x5

Chins
7,5,3
 
Right, no more holiday distractions until Christmas - time to knuckle down. Got a half month now to nail 80kg and then will follow Dreamforgers plan (below) each month for squats and bench / 531 for deads.

Week 1 ~75% 6-10reps per set reps,
week 2 ~80% 5-8per set,
Week 3 ~85%, 3-5 per set
week 4 90% / 1RM tests

Today's workout
Squats
WU(15,15,55,65)
75x3x5

Heavy start but felt better on third set.

BSS
10kg x3x8 (5kg each hand)

Sweet mother! Thought this was weights not cardio

Bench
WU(15,15,45)
55x3x8

Pumpity pump. Bulgarians remove any chance of leg drive :D

Broceps + troceps x yes
 
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V tired today, no power on the bike at all. Legs in bits from BSS on Sunday too :o Could be my fault for not doing them for ages but I'd rather blame mrthingyx (again)

Deadlifts
WU(55,55)
80x5
90x5
100x5
80x10

Week 1 of 531 @ 130.

Back pump, legs loosened eventually but would probably be better when not aching. Nice to get some sumo reps in.

OHP
WU(15,15,25)
35x5x5

Was supposed to be an attempt at 42.5x3x5 but first 35 felt super heavy. Got better by the end.

Did most of this shirtless. Does that mean I did Crossfit?
 
Day late due to being a lamo

Squats
WU(15,15,55)
75x3x8

Building it back up. 80x3x5 tomorrow. REMEMBER TO HAVE FAITH AND SIT BACK!

Bench
WU(15,15,45)
55x3x5
65x3x3
75x1
80x1 :)

Bench volume for the win. Was feeling like a good day and had longer than usual so had a go at ticking off 80kg.

CGBP
45x3x8

Troceps finisher

Curls x do you even bro?
 
Deadlift day, from fusion jazz to British metal

Deads
WU(55,55)
85x3
95x3
105x3
85x10

Technically should have been 80,92.5,105 but 85 is an easier setup with my 15kg bar so just rounded a bit. Had more in the tank for last set but wanted to save energy for OHP.

OHP
WU(15,15,25,35)
42.5x5,4,3
25x8,8

Curls xWot? More curlz got say?

Well it's date night and I'm cooking. Cooking two meaty steaks. Damn, Mr BroScience makes it seem much easier.
 
Deads (no chalk)
WU(55,55)
87.5x5
100x3
112.5x1x2
120x1x2
132.5x1x2 :D

Wonder if I should ignore the 90% scaling? Adds around 10kg to every lift which I think is in reach, given I don't really have a true (built by years of sweat) 1RM. Hence doing the forecast set and then doing some heavier singles (132.5 is a nice new sumo PB). I need to remember to have my feet around the grip line on the knurling as that makes things much easier. Want a 140+ next time which would be 2xBW. I'll even need to get two pairs of 20s on #imarealboy

OHP
WU(15,15,25,35)
42.5x3x5

Fought that last rep up. On to my nemesis (45kg) next.

Just realised it should have been bench / squat day. Ah well - been a good day anyway!

Kroc rows
15x8
30x2x20xouch

Cracking days work. Defo deserve my impending night out with chateaubriand and pinot noir.
 
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Cheers! I tried sumo as I felt my Achilles shortness was making conventional position far too hard to get into properly. Yes yes flexibilty drills would help but I'd had Achilles issues from birth. It is also more leg dependent and I have strong legs #cyclist Protocl wise I'm not sure. Was 531 but I don't think I've got the right 1RM figure yet so am still messing around really.

Krocs - I have never bonded with barbell rows and have found them decent. I don't do them enough TBH so not sure on development but I really feel them in my upper back the next day!
I think 30kg might actually be too heavy - I can complete the reps but not getting the full stretch. The cheating nature of them makes them easier to cheat I guess
 
GSVBagpuss said:
Cheers! I tried sumo as I felt my Achilles shortness was making conventional position far too hard to get into properly. Yes yes flexibilty drills would help but I'd had Achilles issues from birth. It is also more leg dependent and I have strong legs #cyclist Protocl wise I'm not sure. Was 531 but I don't think I've got the right 1RM figure yet so am still messing around really.

Krocs - I have never bonded with barbell rows and have found them decent. I don't do them enough TBH so not sure on development but I really feel them in my upper back the next day!
I think 30kg might actually be too heavy - I can complete the reps but not getting the full stretch. The cheating nature of them makes them easier to cheat I guess
Click to expand...

I'd still recommend working on your mobility but if sumo works better for you then stick with it, but don't neglect conventional completely though as it's absolutely brilliant to develop general strength. Once you establish your 1RM are you going to stick with 5/3/1 or move onto something different?

I find Kroc rows great especially if I'm tight on time but using Kroc's for strength/hypertrophy is negated by the crazy high rep range as it starts to train muscular endurance, as well as grip so that's a bonus, rather than what you might be after. I do however particularly like the technique of allowing the lat to stretch fully before contracting. I find it's important to lengthen the lat by having the dumbbell slightly in front of you rather than allowing your torso to rotate to one side as it really does nothing beneficial other than provide momentum. It's a little tip Stan Efferding spoke about in a video he did with Mark Bell.
 
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