Today's reading is taken from the Swoley Bible

Starting November one day early

Bench
WU(15,15,45,55)
62.5x10
62.5x3x6

By the end of each set it felt heavy actually. It could be that the new 'elbows in' form is causing a momentary dip before a huge increase in benchness. Or my bench could just be lame.

Dips
12,7,7

Going unweighted today; will add 2.5 kg each week through the month. All felt weak as well, not enough calories today after a work sandwich lunch could be the culprit.

Squats
WU(15,15,55,85)
97.5x2x1
102.5x2x1

Just some heavy singles for giggles (at a weights I don't think I have ever done before). 102.5 felt a little forced but not hugely heavy
 
Feeling good about the gym at the moment, feels great

Deadlifts
WU(55,85)
95x5
105x5
120x5

Felt back dominant but I couldn't work out what I was doing wrong.

Snatch RDLs
45x5
55x3x8

OHP
WU(15,30)
40x8,6,
30x3x8 (pushed, 60s rest)

So much suck.
 
Squat day, after steak night :D

WU(15,15,55,65,75)
85x10
85x3x6

Heavy singles are so much easier on the mind than 10 rep sets!

OHP
WU(15,25)
30x10
30x3x8

Adding my second day of OHP; was probably a little low on weight but lots of lovely volume.

Bulgarians
5kgx5 (each hand)
10kgx3x5

Light weight to get back into these. Going to need to foam roll after this one...

Bench
WU(15,15,45,65)
75x2x1
80x2x1
82.5x1
85xf (tricep fail)

Pull the bar off the rack and squeeze - it works!!

I know I said I wanted 60 min workouts but that was a pretty decent 45 minutes work :)
 
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After a massive Sunday lunch, still hungry though.

Bench
WU(15,15,45,55)
67.5x8
67.5x3x5

Again, last reps of each set were a battle. All the chins are taking their slight toll I assume.

Dips (+2.5kg)
8,8,7

Deadlifts (sumo)
WU(55,85)
95x3x5

Skipped squats as legs are still fried and sumos are a leg exercise rite?
 
Deadlifts
WU(55,85)
100x3
112.5x3
125x3

Hips back + push the weight up = better form. Took the last set as properly reset singles very close together to save any bouncing or getting into the wrong position after a few reps.

Snatch RDLs
45x5
60x3x8

Still a manageable weight.

OHP
WU(15,35)
42.5x7,5,5

No extras tonight; it's raining.
 
Squats
WU(15,55,55,70,80)
90x8
90x3x5

I've already done 2 hours cardio - why not more?! Had to recheck the plates several times as it felt very light :D

OHP
WU(15,15)
32.5x8
32.5x5x5

Was a bit light so did 2 extra sets.

Bulgarians
5kgx5
15kgx3x5

Skipped bench singles for form roll o'clock.
 
Bench day - sponsored by toughenupitsjustacold.co.uk

WU(15,15,45,55,65)
72.5x5
72.5x3x3

Hit rep 5 this time and rest felt good.

Dips (+5kg)
8,8,7

Squats
WU(15,55,70,80)
90x1
100x1
105x1
112.5x1 PB!

This may seem a bit random but the idea is to get these numbers as "normal" in my head. I have a hangover feeling from long ago that this is where my periformis got tweaked last time and I want to knock any thought that this is "too heavy" on the head. 100 felt really light :) And then a cheeky PB for giggles. Could have gone more but wanted some deads so 115 can wait until next week :cool:

Deadlifts
WU(55,85)
105x1
115x2x1
125x1

Working on bar nearer on the shins and more upper back tightness. Looking forward to smashing 135kg next time.

And the Lord Arnie looked down on the big three in one WO and proclaimed it deserved steak. So steak was smashed. And there was much rejoicing.
Click to expand...
 
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Deadlift morning
WU(55,85)
105x5
118.75x3
131.25x1
136.25x1
142.5x1 Sumo PB! (grinder after a 11 min rest due to work phone call)
145x1 And again! (slow, grip probably weak point)

Got my weight maths wrong! Back to and past 2x BW :)

Skipped OHP as I'm hoping to do shoulders tonight at the hotel gym.

5 minute chins = 34 (although I started a bit sloppy jumpy)
 
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After few days away with work where I followed a very structured "ooh what does that machine do?" routine and ate cakes.

Squats
WU(15,55,75,85)
95x5
95x3x3

Lovely to think this is ~20kg off my 1RM. Last few were starting to get hard-ish though.

OHP
WU(15,15,25)
37.5x5
37.5x3x3

Actually felt hard enough - I have done 40 chins over the day I suppose.

Bench
WU(15,45,65)
77.5x1
82.5x1
87.5xf

Was ok. Fail stuck halfway up for a few seconds as usual. Not sure it is tricep - I think it's for form at the really high weights.

Off out for a 260g rump steak, sweet potatoes and greens now :D
 
Bench day

Warmed up my upper back (35kg BORs) and rotator cuffs (stretching) before starting. And took the day off chins to see if that helped.

WU(15,45,55,65)
77.5x3
77.5x1
77.5x2x3
65x6
55x8
45x15

Interestingly I felt uncomfortable in the upper back region on the last 2 sets of 3 - there's your evidence for losing / inconsistent tightness I guess. My grip also hurt too. Did some pyramid down volume with 60s to keep working that upper back, during which dropping my shoulders back into position after a few reps felt odd but made me stronger. In fact my whole body felt far more beaten up by the end than I've ever felt after bench.

Dips (+10kg)
7,6,5

BOR
35x5x8

Must remember that I need upper back gainz.

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

I was due to try a 115 PB but today just didn't feel great. 105 single is fine though
 
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