Today's reading is taken from the Swoley Bible

Gotta squat

WU(15,55,75,85)
90x3x5
95x2
100x1
105x1

Was thinking of a 110kg but 105 felt a little less than perfect so left it there. Then did some GMs to stretch out

Bench
WU(15,45,55,65)
70x5x3

And then some rows
 
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Conventional deadlifts

WU(155,85,105)
115x2x3
120x2
125x1
130x1

This is another mess around session but I’m going to switch back to conventional for a while. Sumo is stronger for me so I should train my weaknesses. They were ok when I remembered to lift with my legs and not my back.

Deficit deadlifts (standing on a 20kg plate)
85x2x5

Never done these before. Didn’t feel them in the hamstrings like I was expecting.

Dips
10kgx10
15kgx5
20kgx5

Because I haven’t done these for ages.

Push press
WU(15,25,35,40)
45x2x3
50x3
55x2x1

Upper back is now toast.

Then a short “run” if you could call it that.
 
Tried a few squats today but have been hungry all evening and didn’t feel full of power. Then tried bench and the left shoulder felt just a little off so I’ll skip today and rest / eat
 
Squats

WU(15,55,75,85)
90x4
95x4
100x4
90x4

Worked up to a 4RM at RPE 8.5 / 9, then dropped 10% and did 4s until I felt like RPE 9 again (which was one set this time). A little test to see how this sort of training could work for me. I’m not in great shape energy wise today so this sort of self regulation seems like a good fit for me with all the cycling I do.

OHP
WU(15,25,35)
40x4
42.5x4
45x4
40x4x4 (60s rest only)

Same idea. Worked on pushing the bar behind my head as it goes up and felt it more in my lats than usual.

Conditioning finisher
21-15-9
BOR @ 45, 24kg KB swings, BW lunges (reps on each leg)

BOR broke down a bit but that was 6 minutes of sweating
 
Same RPE thing as last time but for a triple this time
Squats

WU(15,55,75,85)
95x3
102.5x3
92.5x3x3

Much more volume this cold Friday evening :) Maybe should have gone for a 105x3

OHP
WU(15,25,35)
45x3
47.5x3
42.5x5x3 (60s rest)

Pendlays
45x2x5
55x3x3

40 KB swings to finish - my quads did not like them
 
Bench time

WU(15,45,55,65)
70x5x3
55x5

Squats
WU(15,55,75,85)
95x2
100x1
85x5

Enough for a tide over session. Need to get my head in January’s work though - more structure is required.
 
Squats

WU(15,55,75,85)
95x3
100x3
105x1

Working to a heavy triple - thought I could have done 105 but the first one felt untidy so stopped.

Bench
WU(15,45,55)
60x3x8

Pump for fun. Plus 3 reps on last time.

BOR
WU(45,55,65)
70x3x3
55x8

Body English version

Push press
30x30

Broke briefly on 20 and 25
 
12 days of exercise - do 1 thruster, then 2 suitcase carries and 1 thruster, 3 burpees and 2 suitcase carries and 1 thruster etc.


Bar @ 35kg, KB @ 24kg

1 Thruster
2 KB Suitcase carry
3 burpee
4 Lunge (4 each leg)
5 KB Swings
6 Push press
7 Bicep curls
8 DB snatch @ 15kg (4 each hand)
9 RDL
10 Jumping Jack
11 BOR

And 12 more KB swings to finish

Shoulders are now burning; even the jumping jacks hurt them! Needed more legs on that one. 31 minutes of sweating
 
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