Today's reading is taken from the Swoley Bible

Deadlift week 3

KB swing (8 @ 24kg), Deadlift, leg raises off bench (x10)
WU(55)
85x8
105x8
120x8

Farmers walks
2 garage laps @25kg each hand
2x1 lap @35kg each hand

That will do for today, no real time for the rest. That has been and will be a trend over the next week as lots of work stuff on. Wanted to hit 120x8 though as a marker on the way to 125x8 next time. This weight of farmers walk is annoying as the larger plates tuck against my legs.
 
Week 4 (straight off the bike)


OHP day 1 of week 4
Vertical inverted row, OHP, suitcase carry (@24kg)
Main set WU(15,25)
35x8 (4 laps)
40x8 (4 laps)
42.5x7 (6 laps)

Although I missed the last rep that will do for my 8,setting up 45x5 as next weeks starter weight for fives. Obliques sore from the carries.

Regular inverted row, Z press, woodcutter (8 reps each side @ 12.5kg)
WU(15)
25x8
30x8
35x8

Fine

BOR
45x5
55x3x5

Staying away from the shoulder isolations still.
 
Squat week 4 with a hangover

Main set
Vertical Jump (x5), back squat, dragon flag negatives (x5)
WU(15,55)
75x8
87.5x8

+2.5kg this time in just two working sets, setting up for 90x5 next month. My head hurts... Urgh, that will do for real work.

Lunges (with DBs, total weight quoted)
10kg x8
15kg x5
20kg x5,5,5

Left side much harder than right.
 
Was planning to bin off bench day and head for deads but I'm not in the right place to face 125x8 and my legs are sore from squats so I did some more.

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

Set the rack wider and so got my grip closer together (it makes sense my old small garage gym). Didn't feel any more uncomfortable; in fact it felt noticeably more solid and gives me lots more room. Top single felt great which is a lovely boost to my confidence.

I then tried some bench but 45kg still was slightly sore. So did some easy GMs to stretch and called it a night
 
Month 2 begins tomorrow with a cold


OHP day 1 of week 5
Vertical inverted row, OHP, suitcase carry (@24kg)
Main set WU(15,25,35)
40x5 (6 laps)
45x5 (6 laps)
47.5x2 (6 laps)

Failed 47.5 but I'm not on top form and OHP falls away at this weight.

Regular inverted row, Z press, woodcutter (8 reps each side @ 12.5kg)
WU(15)
30x5
35x5
40x5

Wobbled but got it done
 
Squat week 5 after a very long layoff due to man flu death. Still have it but time waits for no man.

Main set
Vertical Jump (x5), back squat, dragon flag negatives (x5)
WU(15,55,75)
80x5
90x5
92.5x5

Nice return to the bar.

GMs (x5), BSS (back squat), plank
Bar x5
20x5
30x5

Switched these up as I left my straps at home

BOR
45x3x5
50x3x5

More like pendlay rows. Yes I know this isn't legs but I'm going to hurt plenty enough in the morning. Posh pizza time.
 
Deadlifts after another delay and 4 hours sleep last night after a black tie do

KB swing (8 @ 24kg), Deadlift, leg raises off bench (x10)
WU(55,85)
105x5
115x5
125x5

It's been ages since I've dead'ed. Was nice. Worked on the cue of taking the slack out of the bar before the pull. Felt in my hamstrings for once

Broad jump (x5), snatch RDLs, hollow rock hold (until it hurts)
50x5
60x5
70x5

Slightly under weight for these

Rows (t bar @ 40kg), DB row (@15kg), single leg deadlift (@24kg)
3x8,8,5

Swapped these up a bit. Some extra ab work with single leg deadlifts at this weight.
 
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OHP day 1 of week 6

Vertical inverted row, OHP, suitcase carry (@24kg)
Main set WU(15,25)
35x5 (6 laps)
45x4 (6 laps)
45x4 (6 laps)

Dropped to do 45 twice which didn’t really come off. I have once done 45x5x5 :(

Regular inverted row, Z press, side bend (8 reps each side @ 15kg)
WU(15,25)
35x5
40x5
40x4

Missed this one as well. Not sure the side bends are a great exercise but fancied something different.

Overhead squat (bar), front raises, side raises
3x5,8,8

Never done OHS before but fancied giving them a whirl. I’m glad no one was watching!
 
Kris_90 said:
How are you finding the new routine?
Click to expand...

I’m enjoying it - it’s still the major movement but it’s interesting enough to keep me coming to the gym (the ab and strongman stuff particularly) even if the numbers aren’t stellar. I like the idea of more functional approach than simply doing one exercise and then resting for 3 minutes.

Squats week 6
Main set
Vertical Jump (x5), back squat, dragon flag negatives (x5)
WU(15,55,75)
85x5
95x5

Still using Brian Alsruhe’s tip of working 3 cues per workout. Today was
Bend bar around shoulders
Flex butt after walkout
Knees out

Stopped after two sets and a improvement to make sure I had time for the front squats this week.

GMs
25x3x5

Threw these for the stretch. Also learnt from Brian that these need to be in the low bar position which makes a lot of sense now I think about it!

Lunges (unweighted), front squat, plank
WU(15)
45x5
50x5
55x5
60x5

The lunges just light up my legs - I find them so hard even with no weight.
 
KB swing (8 @ 24kg), Deadlift, leg raises off bench (x10)

WU(55,85,105)
120x5
130x2
105x5

That didn’t go well. Foot slipped on the second rep and I just couldn’t get back to it.

Broad jump (x5), snatch RDLs, dragon flag negatives
WU(45)
55x5
65x5
75x5

Better.

Rows (t bar @ 40kg), DB row (@15,17.5,20kg), single leg deadlift (@24kg)
3x8,8,5

Could up the t bars next time
 
Free session so went 100% crossfit. Strength portion first.


Squats
WU(15,55,75)
85x2
90x2
95x2
100x2
105x1

Worked up to a double and then the 105 felt a bit off so left it there.

Conditioning (“the deltful eight”?)
8 Dips, 8 KB swings @ 24kg, 8 press @30kg for 4 rounds

Took about 6 minutes. Started as strict press then used some legs on the last 12 reps.
 
Vertical inverted row, OHP, suitcase carry (@24kg)

Main set WU(15,25)
45x4 (4 laps)
45x3 (4 laps)
40x5 (6 laps)

Smashed up my neighbour shed this afternoon and dragged it 100’ so have already done my shoulder and strongman stuff for the day! Strict on my 2 min rests too.

Arnold press (8 reps @5kg), dips, side bend (5 reps each side @ 24kg)
+15kg x5
+17.5kg x5
+22.5kg x5

Mixed this up a little as I’m missing bench at the moment. Upped to 7.5kg on the last Arnold’s. Could do much more weight on those and the dips I reckon.

Unilateral DB Floor press
7.5kg x8
10kg x8
12.5kg x8

Just testing these out on my shoulder. Still a bit sore

KB swings
24kg x50

Little “fun” finisher. Working really hard on a hard glute squeeze rather than using my arms and they were stinging by the end.
 
Not logging as I’m not really lifting in prep for a bike ride on Sunday. Worked up to a 102.5kg single on squats and then did some rows tonight so I don’t forget how it all works
 
My regime is all messed up and I’ve got a busy December in the diary before doing something stupid in January. So just having fun tonight

Squats
WU(15,55)
75x3
80x2x3
85x2x3
90x3
92.5x3
95x3
100x1
105x1

Last one was a grinder but never in doubt. Nice to edge the top weight up a little.

Push press
WU(15,35)
40x3
45x3
47.5x3
50x3
52.5x2

I’m not really getting all I could from the leg drive as I’m not flexible enough to rest the bar on my front delts. Fun though and I feel it much more in my lats - I assume due to the stabilisation going on.
 
Trying out bench for the first time in a while.


Bench
WU(15,15)
45x3x3
55x3x3
65x2
70x1
75x1
80x1
82.5x1

Slightly felt it in my left shoulder still but much better. The KB floor press has seemingly helped a fair bit along with rest of course. It’s a tiny weight but I’m very happy to hit 10kg off my 1RM after all this time off.

BOR
45x8
55x5
60x5
65x3
70x3
65x3
55x5
45x8

These were BOR not Pendlays ie with some “body English”. Didn’t take much rest. The heavy sets were ugly and I felt the 55s best in my upper back
 
Another quiet week on the gym front with 175 miles on the bike. This calls for a classic 5x5 session @ ~80% of last times 1RM

Squat
WU(15,55,75)
85x5x5

Bench
WU(15,45,55)
60x5x5

Both were just a shade below hard enough which simply means the 1RM I’m using was a little low.
 
Squats

WU(15,55,75,85)
90x5x3
55x5 (paused)

5x3 sets were fine, in fact I didn’t really warm up enough so they got better and better. Will be squatting again tomorrow

OHP
WU(15,35)
40x5x5

Was ok
 
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