Today's reading is taken from the Swoley Bible

Here's the weight plan for October

10RM
60 bench and 90x1 squat
80 squat and 72.5x1 bench
8RM
65 bench and 95x1 squat
85 squat and 77.5x1 bench
5RM
72.5 bench and 100x1 squat
90 squat and 82.5x1 bench
3RM
80 bench and 105x1 squat
95 squat and 87.5x1 bench

Deads are aiming to top my 140 1RM by the end, following 531 again. Going to be epic.
 
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Deadlift
WU(55,85)
105x3x3

Lots of form practise felt like a better use of my deload week than another 140 test or starting the next cycle.

OHP
WU(15,30)
45x3
50x1
35x3x8 (pushed)

Again, trying a slightly different routine. Was going to try 55 but 50 was lol worthy.

Landmine press
10kg x2x15
15kg x3x15

T bar row
20x8
35x3x12
 
mrthingyx said:
Swolification in progress.

Nice. :cool:
Click to expand...

Swole Team 6 baby

Squats
WU(15,55,70)
80x3
90x2
95x1
102.5x1

As the kids used to say, W00t! Just some fun heavy stuff to end the month. Worst bit could well be the walk back - feels like I'm going to melt under the weight. Form was so much better than last go at 100.

Bench
WU(15,15,45)
60x8,8,6,4,5 (60s rest)
45x10
 
W1d1 of 90kg month.

Bench
WU(15,45,45,55)
62.5x10
62.5x7,6,5
45x7 (Close grip)

That was a battle but I did spend most of the weekend hungover.

Dips (+2.5kg)
8,8,6,6,6

First weighted set in an age.

BORs
25x8
35x5x8

No squats due to right glute horribleness..due to the afore mentioned drinking. Roller time instead.
 
Failed on deadlift day a few days ago because I suck

Squats
WU(15,15,55,70)
80x10
80x3x6

Bit tired today so did 3x6 after the WS.

Snatch RDLs
45x3x8

I forgot about these - they're great!

Bench
WU(15,45,55,65)
72.5x5x1

Working on getting used to "heavy" singles.
 
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Bench w2, powered by BBQ and marshmallows :D and a cold :(

WU(15,15,45,55)
67.5x7
67.5x3x4

One short on the WS, should have had that one really. Rest were rubbish.

Dips (+3.75kg)
8,8,8,8,6

Tucked the weights in my hoodie so save the cold surprise.

Squats
WU(15,15,55,70,80,90)
95x3x1

First 95 felt heavy, I think because it wasn't locked into the right place on my back. Very comfy with the rest. Only took 60s rest too. Looking forward to a proper 1RM test of my squat.

Armsndelts x pump
 
So, so cold tonight

Deadlifts
WU(55,55,85)
85x5
97.5x5
110x5

Felt easy then realised 30 mins later that I left the 90% scaling on.

OHP (60s rest)
WU(15,25)
35x8,6,5,4
25x6,7,6

Tried some volume time, wasn't great. Darn tiny delts.

DB rows
15x8,10
20x3x8

Trying strict form instead of Krocs for a change.

Just too cold for any more so indoors for some lateral raises to complete the shoulder punishment.
 
Bench Sunday

WU(15,15,45,55,65)
72.5x4
72.5x3x3

Working on pulling the bar off the stands - felt different at lower weights but couldn't replicate at the WS. Spent 10s fighting the 5th rep up before giving up. Whole thing was a battle.

Dips (+5kg)
8,8,8

Skull crushers
22.5x3x15

Must improve my lockout.

Side raises s/s front raises
5x3x10

Skipped squats as my dog ate my legs. It does feel a bit like that actually.
 
Lots of bike this week (172 miles) but no gym for ages - time to smash that

Squats
WU(15,15,55,70,80)
90x5
90x3x3

Felt very solid - time off has done me no harm. Did have 10 hours sleep last night (bliss!) and am rocking old school Metallica for motivation.

Snatch RDLs (60s rest)
45x5
55x3x8

Bench (60s rest)
WU(15,15,45,55)
65x3x5
55x8

Skipped the heavy for volume as I've had the time off

Press ups
3x15
 
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Bench

WU(45,55)
65x3
75x2
80x2
80x2x1

Fail. Don't think I'll be making my 90kg target this month.

Seated DB Hammer press
10kgx5x8

For a change.

Krocs
15x8
25x2x20

BOR
35x3x8

Can't do much more without jerking the bar - I reckon back is my bench weakness culprit.

Squats later - maybe even a 1RM test and some chins
 
Bench again; twice on International Chest Day :D

WU(15,15,45,55)
65x3
75x1
80x1
85xf

Three cues being worked on -
1. Trying to bend the bar and hence tuck elbows a little more.
2. Pull the bar off the racks and not push it up ruining the shoulder position
3. Do that "hold the bar and really arch the back" thing to settle into a tight position

Ended with a fail but felt so much better. I think I lost my elbow cue on the last rep but that's the top end for me. Must remember all this for next time, could be progress there.

Squats
WU(15,15,55,70,80)
90x1
100x1
105x1
110x1 PB!!

Squats going well right now :)
 
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Missed a day due to kittens arriving in House Bagpuss! Fun day today, bit of a mixture of stuff including much neglected deadlifts.

Chins
8

More on these later.

Deadlifts
WU(55,85,85) (sumo / conventional)
105x5 (sumo)
115x3
125x1
130x1

Felt nice to get back on these although it was a safe weight choice.

OHP
WU(15,15,25,35)
45x6
35x10

Trying an AMRAP @ 45 and 35. I need a long term plan for these. Dreamforger 10-3 rep might work - let's try 40 to 47.5 for the heavy day and 30 to 37.5 for light day.

Squats
WU(15,15,55,75,85)
95x3
95x3x1 (60s rest)

95kg squats? Br0pls whatev4, too easy :cool: Last rep was beautiful - even icecold would have shed a tear if he had been in its presence :)

T bar row
40x5
50x2x5
55x5
60x5

I look over some old logs today and realised I was wimping out with a weight far under what I used to do. So upped it as I need to with RDLs as well.

Chins
8

Finishing off set 4 of the day to match yesterday - I've decided to take on the T Nation chin up project for wings without poisoning myself with Red Bull. 5 min test tomorrow then into the first 4 week pattern.

Also, I'm trying to eat more up until Christmas (and drink more milk) and I want to work a bit longer in the gym (nearer 60 mins rather than 45).

I should do more deads too so will try doing them 2 in 3 WOs rather than 1 in 3 (one day heavy, one day of volume on bench day). I get no lower back issues now my squat form is better so doing deadlifts as well on the lighter day should be fine (as it was today). Am going to do OHP twice a week too (similarly one heavy day with deads, one day volume on squat day). Should be all sorts of swole. I'm faffing about with too many accessories and not doing to good stuff I reckon. It means I am focussed less on bench for things that will help it like OHP and a back like Bane / LiE.

Therefore, here is the weight plan for November

10RM
60 bench and 95x1 squat (plus 105 walk out) and lighter deads
85 squat and 72.5x1 bench
Week 1 Deads and 40 OHP
8RM
65 bench and 100x1 squat (plus 110 walk out) and lighter deads
90 squat and 77.5x1 bench
5RM
72.5 bench and 105x1 squat (plus 115 walk out) and lighter deads
95 squat and 82.5x1 bench
3RM
80 bench and 115x1 squat and lighter deads
100 squat and 87.5x1 bench

Left my bench at the same given I missed so many reps in October but added 5kg to squat. Looking forward to testing 115 on heaviest squat day, plus some >100% walk outs for the brain gainz. I do have a work trip away in the middle of the month but shouldn't cause a big delay - the hotel has dumbells up to 30kg apparently :cool:
 
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