Today's reading is taken from the Swoley Bible

Still a little beaten up after Mondays session - quads, triceps and abs clearly all hadn't been worked for some time...


Bench
WU(15,45,55,67.5)
77.5x3,3,2,2
62.5x6x3

Adding 2.5 to everything and it felt super heavy!

Sumo Deadlift
WU(55,85,105,115)
125x3x1

Back to these for a little bit. These felt ok but I can't imagine moving 30kg more.

Snatch RDLs S/s BOR
45x3x8/5

Low weight but upper back was suffering after deadlifts.
 
Today has redefined the term perfect gym prep


Week away with a unwell child, 100 miles on the bike and whisper it...some stretching
4 hour drive home
Cut front and back grass
Bagel with Nutella and Almond Butter (basically a massive Ferrero Rocher)

Nailed it



Front squats
WU(15,45,55,65,72.5)
72.5x1
60x3x3

Was supposed to be heavier but needed to ease back into it.

GMs
Bar x8
35x3x8

Been too long since I've done these. First time in heels I think. Interestingly I used the wider stand setup that I used for fronts instead of back squats and my grip as far narrower than usual without any real issue.

OHP
WU(15,35)
45x1
40x3x3

Again, weight dropped off a little

10kg KB high swings
100 in 3:04

The much anticipated cardio finisher.
 
Sumo Deadlifts

Singles and triples between 85 and 115

Nothing of note weight wise as I was videoing form. My hips shoot up before everything else over about 85kg. Higher weights look rather more like a straight leg variation. It's about taking the slack from the bar on setup and having more flexible hamstrings I think. Leave the ego at the door and work on technique for a few weeks / months.

Regular grip RDL S/S BOR
45x5x8/5

Forearms are sore from Sunday's (KB swings I think).

Chins
5,5,5,3
 
Second session of the day - Proper stuff done, now for some strongman / silly fun


DB push press
Worked up to a 20kg with left and 25kg with my right.

Behind the neck press (snatch grip)
Bar x5

Yeech this really showed up my shoulder mobility (or lack of)

DB snatch
15kgx3x5 (each hand)

Plate hold
10kg for 30s

Waiter carry
15kg x2xhalf the loop (swapping hands when necessary)

Was hardest on my left side abs when using my right arm

All essentially pointless but fun.
 
Still got some nice ab DOMS

Bench
WU(15,45,55,65)
70x5
70x3x3

Slightly unfocused session - worked up to a 5RM then did 3x3

Dips (+15kg)
10kgx10
15kgx7,4

BSS
10kg x5
20kg x2x5

Using DBs this time (total weight quoted again)

BOR
45x12,10,8
 
Back squat time! Just fancied give them a whirl. Preceded by an hour long thumb workout replacing my washing machine seal. Man points for me if I'm brave enough to turn it back on...

Squats(15,55,65)
75x3
85x3
90x3

Just some triples until it felt like my form was dropping. I think I've missed weight on my back but I'm also enjoying front squats and BSS. Maybe back squats are an accessory exercise.


GMs
45x3x8

To stretch everything back out (see what I did there)

OHP
Bar x5
25kgx15,10,8,7 (1T total)
35kgx5,5,5,5,3,3,3 (1T total)

Shoulder pumpity pump.

Suitcase carry (24kg)
3x up and down my path, swapping at the gate. Probably 40yds each way.
 
Unexpected Sunday session

Sumo
WU(55,85,95)
105x1
115x1
125x1
130x1

Still working on getting my shoulders behind the bar and "tucking them in my back pocket" on the setup. Hips are still raising first but at least I know what to work on.

T bar row
20x8
35x8
40x8
45x5
50x5

Haven't done these in ages. Trying to sit my shoulders down and back again to activate the last and not use my arms as much.

Barbell complex (BOR, Hang clean, Press, Front squat, Push press, RDL)
Bar x1
35x2x1
40x1
45x1

Working to a heavy set of singles rather than reps. And then the rain came down and I have a washing machine to fix.
 
Low on sleep today and a fun session to pretty much end the month


Bench
WU(15,45,55,65)
Triples at 70,72.5,75 and gave up. A weak day for sure.

Dips
+10kg x5
+15kg x3
+20kg x3
+25kg x3

Never tried over 20kg. Is that what it feels like to walk around @ 95kg?

Randomly tried some hyper extensions off my flat bench to test for something when I get back from holiday.

DB push press (right hand obvs)
15kg x5
20kg x5
25kg x1 (second rep almost removed brain)

That will do
 
Back from a 900 mile road trip over the BH weekend and it's time for a new routine. Copying Brian Alsruhe's giant set plan, starting with OHP. His concept is an antagonistic muscle set straight into the main lift straight into some ab work and then 2 mins rest. You do that for the main lift, secondary lift and the some accessories. Each week you try to beat your best 8RM. Month two goes to 5x5 and month 3 is 10x3. The idea is to do some more work within each set so weights will be lower but heart rate goes up.

So my first giant set is inverted row (with feet on bench to make my torso more vertical as I can't do pull-ups in the garage), OHP for a set of 8 and then a waiter carry @15kg this time.

Main set WU(15,25,35)
35x8
37.5x8
35x8
30x8 (and down to a 10kg waiter carry)

He's not kidding about this being hard work. Needed 5 minutes before my secondary giant set.

Secondary set is (regular) inverted row, Z press, woodcutter (10 reps each side @ 10kg
Bar x8
17.5x8
20x8
22.5x8

Lesson learnt- start low. Seated pressing is hard but fun.

Accessories
Bar raise, side raise (5kg), rear raise (5kg)
3x8,8,8

Holy shoulder pump batman!
 
Squat day

Main set
Tuck Jump (x5), back squat, leg raise (x10)
WU(15,45)
55x8
65x8
70x8
70x8

Might swap the tuck jumps for something else. Started the squats conservatively which was a good idea as it hurt.

Lunges (x5 unweighted), front squat, DB snatch (x5 @10kg)
45x8
45x8
50x8

Urgh this is hard! Bailed on the 4th set.

BSS (unweighted), GMs (@35kg)
2x5,5
8,8

Missed the third exercise as I forgot what it was and my mind is just broken after all this work....
 
A fun one today I hope; I'm wiped out after a long weekend.

DB row(8 each arm @15kg), bench, hollow rocks (x12)
WU(15,45)
55x8
60x8
65x8
55x8

Left shoulder was sore but felt better if I worked on getting it pinned back nicely. 65kg was a battle so saves myself on the last set.

BOR (x5 at CGBP weight), CGBP, dragon flag negatives (x5)
45x8
47.5x8 (no dragon flags from here as my lower back couldn't cope with getting into position. Needed 5 mins before the best set)
50x8
52.5x8

Maybe a shade low but can feel my triceps by now.

Dips (+10kg), ez tri extensions (@22.5kg), curls (@22.5)
8,8,8
5,7,8
5,8,12
 
Triceps are sore, chest sore, I am tired


KB swing (x5 @ 24kg), Deadlift, leg raise off bench (x10)
WU(55)
85x8
90x8
95x8

Such weakness today. High rep deadlifts are brutal crossfit sweaty character building. Bailed on the last set

Broad jump (x5), snatch RDLs, hollow rock hold (until it hurts)
45x8
55x8
57.5x8

These jumps are really showing how un-explosive I am which is a good reason to keep doing them.

Rows (t bar @ 35kg), single leg deadlift (@10kg), curls (@22.5kg)
3x8,8,12

Started by wobbling all over the place with the single legs but it was a good challenge.
 
OHP day 1 of week 2

Vertical inverted row, OHP, waiter carry (@15kg).
Main set WU(15,25)
30x8
35x8
37.5x8
30x8

Same top set as last time. Drop to 12.5kg carries; left side seems easier as I don't lock my right arm properly. Dropped again to 10kg for the last two sets and changed my route to two garage area laps instead.

Regular inverted row, Z press, woodcutter (10 reps each side @ 10kg)
Bar x8
20x8
25x8
27.5x8

+5kg but last time was conservative. Need to rest the bar on the catchers after the inverted row instead of trying to unravel from seated!

Accessories
BOR(@45kg), side raise (5kg), front raise (5kg)
3x8,8,8

Swapped bar raise for BOR as rows to grow. And my left shoulder didn't like the bar raises last time. Packing it in back before I start really helps. Funny that.

It's dark by the time in done - winter is coming.
 
Squat day after too much Belgian beer last night.

Main set
Vertical Jump (x5), back squat, slow leg raises off the bench (x10)
WU(15)
55x8
75x8
80x8

+10kg on last time but that's newbie gains still. Not man enough for the last set.

Lunges (x5 unweighted), front squat, plank
45x8
50x8
55x8

+5kg.

BSS (unweighted), GMs (@35kg), DB snatch (@12.5kg)
3x5,8,8

Slightly heavier DB snatches and moved them to last for the cardio feels.
 
Is supposed to be Week 2 Bench day but my left shoulder is complaining still on anything above the barbell on its own. So switched it up a bit

BOR(5@55kg), DB bench, dragon flag negatives (x5)
WU(5,10)
3x15x8

Dragon flags are improving slightly, to the extent to can point my toes and fight gravity for a few brief seconds.

DB row ([email protected]), Dips, hollow rocks
+5kg x8
+7.5kg x8
+10kg x10

Called it a day there. Need to just rest it I think
 
Deadlift week 2

KB swing (85 @ 24kg), Deadlift, leg raise off bench (x10)
WU(55)
85x8
105x8
115x8

Went hard for a +20kg x8 and then died a little. 8 KB swings hardly help with that but 5 just seems too few. I was disappointed with only 115 but a 1RM calculator makes 115x8 = 143 and 125x8 = 155 (my current 1RM) so it's not so far away. Might have had a couple more reps in the tank too.

Broad jump (x5), snatch RDLs, hollow rock hold (until it hurts)
50x8
60x8
65x8

Abs felt that one - the key is to get to when you want to stop and then count slowly to 10 before giving in.

Rows (t bar @ 35kg), single leg deadlift (@12.5kg), curls (@22.5kg)
2x8,8,12
12,8,12

Will up the rowing weight next time

That was a nice session
 
OHP day 1 of week 3

Vertical inverted row, OHP, suitcase carry (@24kg, 4 laps of the garage area swapping hands on each loop)
Main set WU(15)
25x8
35x8
40x8 (6 laps)
40x8 (8 laps, done in doubles on each side)

Happy to add 2.5kg and do it twice. Squeezing the glutes really does help. Left shoulder holding up fine which is good. Suitcase carries were really fun.

Regular inverted row, Z press, woodcutter (8 reps each side @ 12.5kg)
WU(15)
20x8
25x8
30x8
32.5x8

Another +5kg improvement. Left the accessories as it had been a good day and I didn't want to try my luck with my shoulder.
 
Squat day of week 3, late night style. Partly because I sat on the sofa for 45 minutes psyching myself up for getting to the rack

Main set
Vertical Jump (x5), back squat, dragon flag negatives (x5)
WU(15,55)
75x8
82.5x8
85x8

+5kg this time, was a mental battle more than a physical one. The dragon flag negatives need more work when I get beat the bottom as that's when I collapse. It is at least a cheeky lie down after the cardio. I will admit to 3 minute rests of the last two sets.

Lunges (x5 unweighted), front squat, farmers walk (25kg each hand, 4 laps of the garage area)
45x8 (3 laps)
45x8 (2 laps)
45x8 (2 laps @ 30kg)

Left the weight low as they got sloppy last time. These felt much better by the end when I remembered to push my knees out like back squats. Farmers walks were subbed in for leg raises (I think) after watching some more Brian Alsruhe videos. They're hard! Not sure they work abs rather just break me.

Too late for accessories again.
 
Let's see how the shoulder goes

DB row(8 each arm @17.5kg), bench, leg raises (x12)
WU(15,45)
55x8
65x8
70x5

Left the last 3 reps of the 70s as it started to feel a little uncomfortable.

BOR (x5 at CGBP weight), CGBP, dragon flag negatives (x5)
45x8
50x8
55x8

Probably had 60kg in there but +2.5kg will do.

Dips (+15kg)
8,6

Taking the accessories easy.
 
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