Today's reading is taken from the Swoley Bible

So tired - it's been a long BH weekend.

Squats
WU(15,15,55)
65x5
75x3
80x3
85x2
90x1
95x1
100x1

Persuading my brain that >75kg isn't going to crush my puny body. Form was better - bar slightly further back on lat ledge I think. Luck ran out on a very ugly last rep but am delighted to get three figures :)

Bench
WU(15,15,45,55,65)
72.5x3x3

Needed 3 mins rest on last set but still. A Groove town day
 
GSVBagpuss said:
No plans for DL progression - any suggestions?
Click to expand...

The progression for deadlifts will depend on how the rest of your programming also progress, I.e if you test your bench and squats with singles then doing so for deadlifts would work. Progressing deadlifts with rep maxes but everything else for singles wouldn't work as well as it could. What does your current programming look like and I'm sure we could put something together.
 
I want strength for the big three, so was going to follow your plan as listed a few posts ago. Could just do the same for DLs working out every other day ish, squat/bench, bench/squat, dead/ohp and repeat was my planned rhythm. I am very much enjoying doing singles right now.
 
GSVBagpuss said:
I want strength for the big three, so was going to follow your plan as listed a few posts ago. Could just do the same for DLs working out every other day ish, squat/bench, bench/squat, dead/ohp and repeat was my planned rhythm. I am very much enjoying doing singles right now.
Click to expand...

Just checked the post on the previous page and I want to clarify he rep ranges. The way my program worked was by working up to a new rep max each week for each lift and then drop the reps and do multiple sets at that weight.
So it might look something like this:

Week 1: Work up to 10RM (1x10) then do 3x6-8@10RM weight
Week 2: Work up to 8RM (1x8) then do 3x3-5@8RM weight
Week 3: Work up to 5RM (1x5) then do 3x2-3 @5RM weight
Week 4: Work up to 3RM (1x3) then do 3x1-2 @3RM weight

This was my basic structure, and for reference I would squat and bench on Monday (work up to 10 rm for squat since that was my only main stance squat session for the week, and start off 65% bench), Deadlift (10RM) and bench (70%) on wednesday, Front Squat (10RM) and Bench (10RM) Friday, and then on Saturday have a different style of deadlift on Saturday and work up in the same manner. The pattern from this point becomes simple and with the earlier bench sessions in the week, just add 5% (week 1: 65%, 70%, 10rm, week 2: 70%, 75%, 8rm etc).
 
mrthingyx said:
Nice squatting. Very nice. B)
Click to expand...

Thanks <3

Starting the new routine then, bench first (on a tired day). This month is 85kg month.

WU15,15,45)
55x10
55x3x6 then
65x1
75x1
80x1

Randomly guess my 10RM and it was close. Was slightly under I would guess - 10 felt heavy but sixes seemed easier once warmed up. Did some testing afterwards - didn't feel that confident under the higher weights but that's fine, I'm not at my best today.

Dips
10,10,9,7

Squats
WU(15,15,55)
65x3x8
Hitting 100 last time makes 65% pretty easy maths :) High rep squats suck.

Deadlifts next time - 140 will be mine.
 
Still groggy from a post Sunday lunch nap #thuglife

Deads
WU(55,55,95)
110x2
120x1
130x1
140x almost (didn't quite lock it out)

Switched to cross grip for 130 but back to overhand for the 140s but this time chalked up. Interesting how grip is much less taxed but it guess singles are easier in that respect than lower weights with more reps. Bit disappointed to just miss the 140 but it was never likely to be a PB kind of day. Was all sorts of shaky by the end.

OHP
WU(15,15,25,35)
45x4,3,2
35x5
25x8
25x3x12 (pushed)

I hate you 45kg OHP. So attacking you with volume
 
Last edited:
mrthingyx said:
Meh. You pulled 140kg as far as I am concerned. Awesome. :)
Click to expand...

All those curls must have gone to your head!

Squats
WU(15,15,55,65)
75x10
75x3x8

Blimey, is it muggy tonight or does cardio basically suck? When not on a bike clearly. Worth remembering that I can cheat this weight up with sloppy form and need to not do that. Was a little low in actual weight as I guessed my 10RM but it was picked to let me do 80x next week and 85x the week after which matches my 85kg target this month.

Bench
WU(15,15,45,55)
60x10,8,7

Just a bit to keep the chesticles interested.
 
Week 2 of Operation Be Like Dreamforger

Bench
WU(15,15,45,55)
65x8
65x5,4,4

Fought the last rep in each set - should have gone with 62.5

Dips
10,10.8

Squats
WU(15,15,55,65)
80x2x3
85x2x3

Some days you wake up and want to do squats. Today was not one of those days for me. But did some anyway.
 
Deadlift day

Using 140 as max for w1 531 but not the 90% scaling.

WU(55,75)
90x5
105x5
120x5

Grip working hard, probably should chalk up although clearly best to go as long as I can before seeking assistance.

OHP
WU(15,15,25,35)
45x5,4,
30x3x12 (pushed)

Push sets seemed a lot easier than last weeks 25s. Less leg drive too.

BOR
Bar x some
25x8
35x8
40x8
35x8

For a change. Trying a narrower grip than usual and felt a little better in lats. 40s were hoiked a bit.
 
W2d2

Feeling rough again today, just wiped out. Children back at school diseases I expect.

Squats
WU(15,15,55,70)
80x8
80x3x5

Not so bad. 85x5 and 3x3 next time.

Bench
WU(15,15,45)
62.5x3x8

Then some curls - tapping m into their healing properties you know.
 
W3d1

Bench
WU(15,15,45,60)
75x4 (should be 5)
75x2
70x2x3
60x6
45x10

Toyed with 72.5 - turns out I was right. Pretty sure last night curls are to blame.

EZ skull crushers
20x3x15

To help my OHP lockout honest.

Missed squats as need to go back home to work :( No massive loss, happy with them at the moment.
 
Last edited:
Deadlift Friday
WU(55,85)
100x3
112.5x3
125x3

Last rep was sloppy. Am not feeling full of energy tonight after hammering it for some Strava PBs on the way home.

OHP
WU(15,25,35)
45x5,4,4
32.5x12,10 (pushed)

Getting closer with 45s. Couldn't get the pushes going and called time on anything else.
 
Was going to say it was a tired day but they all are at the moment it seems. Must do something about this.

W3d2

Squats
WU(15,15,55,75)
85x5
85x3x3

85 is not my real 5RM but I'm deliberately taking squat progression slow as this is the weight when form seems to break down and so more reps at each weight is best. It alps means I hit my month target on week 3 which seems about right.

Bench
WU(15,15,45,55)
62.5x3x8

Confirms it should have been last weeks weight.

Krocs
15x8
20x2x2x20

Dropping weight to get proper Lat stretch.
 
W4d1

Bench
WU(15,15,45,60,70)
80x2
80x3x1

Bit too heavy for my 3RM but singles were OK. Definitely when I tail off. Which at least means j squat a lot more than I bench!!

Dips
12,12,10

Squats
WU(15,55,55)
70x3x12

Never sure what to do for my off days for squat and I read somewhere once that you should try to do 50 reps of your body weight; so gave it a go. Realised at 12 that high rep squats suck so broke it up a little. Did make me realise that good bar position is down to a nice narrow grip. Back to heavy stuff next time
 
Deads
WU(55,55,85)
105x5
120x3
132.5x1
105x5

Knees pointing out cue - wasn't huge difference but more in the legs.

OHP
WU(15,15,30)
45x5,5,
30x3x12 (pushed)

Slightly less volume in the warmup. Almost made it! Left delt burning nicely after pushes.

Land mine press
Bar + 10kg x4x12 (each side, 60s rest)
15x12

Worked out a new place to rest the bar. Even more shoulder burn :)

Then some inverted row variations (paused, raised feet) to finish. Lovely long session today.
 
W4d2 but Bench (as it was in position)

WU(15,15,45,55)
65x2
75x1
85x1

Happy - almost got stuck at the bottom and halfway back up but fought it up. Ticks my 85kg target for both squats and bench in September. Got a lovely adrenalin hit about 30s after :)

Squats
WU(15,15,55,70,80)
90x3
90x3x2

Not a taxing weight on the legs but the form and so I like this lots of sets but not too many reps. Means I can get form right at heavier weights, think about it for 2 minutes then go again.

Skullcrushers s/s Ez curls
20x3x15

Those of whom have done well deserve a pump.

Another go at 140 deads tomorrow and then 100kg squat on Wednesday to round off the month.
 
You must log in or register to reply here.
Back
Top Bottom