Today's reading is taken from the Swoley Bible

Quick deadlift session

WU(55,100,120)
130x1
140x1
147.5x1 (Sumo PB!)

And that's it. If you've only got 20 mins, you may as well PB :) Will have to up my 531 baseline in December :cool: Grip was the main issue.
 
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Squats time again
WU(15,55,70,80,90)
100x3
100x3x1

Was easy.

OHP
WU(15,30)
40x3x5

Fallen off the OHP wagon for the last few WOs. Was hard.

Bench
WU(15,15,45,55)
65x3x5
75x3
80x1
85x1
90xf

Working on the shoulders and upper back forced back for every rep. Is hard to maintain and feels very different - I'm not very good at it. 85 felt nice but 90 never get going.

No time for BOR, will do a mega back sess next time.
 
Morning session for once

Squats
WU(15,55)
85x2
100x1
107.5x1
115x1 (PB!)

PB time again - wasn't beautiful but went up. Not sure I warmed up with enough sets.

Deadlifts
WU(55,85)
110x3
120x3
130x2
140x1

Working on feet at 45 degrees and getting settled / tight in the bottom position before the pull. Felt odd to be soooo slow off the floor - I need to get more used to that in sumo land. Went chalkless too for a change / forgot / couldn't be bothered.

T bar row
20x8
35x8
45x3x12

Rows every WO in December.
 
Starting Decembers work early, not least because Christmas party bulks will doubtless get in the way at some point. Adding 2.5kg to the bench and squat routine and following 531 for deads from a 148 1RM. The top end weights felt heavy for squats in November so only adding 2.5 vice 5kg as I have all the time in the world to build them up slowly. Aiming for 1RMs of 120kg squat, 90kg bench (finally!) and 150+ dead. Bring on the mince pie gains.

Bench (+2.5kg on last time)
WU(15,15,45,55)
65x10
65x3x6
55x7
45x10

Pyramid down with 60s rest again. Really cold tonight and not feeling strong - early bed tonight.

Dips
8,8,6

Yep, not a strong day.

BOR
38x8
45x5x8

Too cold for squats.
 
Deadlift Saturday

WU(55,85)
95x5
110x5
125x5

Remember to think slow off the floor.

OHP
WU(15,25,35)
40x4x2
45x2x1

Time for a change in form - watching a few videos has showed me how loose my form was! I was trying for vertical forearms but was widening my grip to do so, which apparently is not so good! Today was working on elbows internally rotated and tight upper back (similar issue to bench). Grip moved to 2" from 1" from the smooth line in the knurling. Felt heavy but in some way firmer. Also more tricep effects afterwards which is a good sign.


Snatch RDLs
45x5
65x3x8

Cardio! Grip working hard.

T bar
20x5
35x5
50x3x12

Rows are soooo nice :)
 
Bench day, but some squats first

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

Paused due to trying to work on being confident to go deep on heavier weights. Then some slightly random heavy singles to in some way make up for the last time rubbishness.

Bench
WU(15,45,55,65)
70x8
70x3x5

Last set was best when I fought for the whole body tightness.

Dips (+2.5kg)
8,8,6

BOR
35x8
47.5x5x8
 
Deadlift
WU(55,95)
102.5x3
117.5x3
132.5x3

All fine.

OHP
WU(15,25)
35x3x5
40x3x3
45x3x1

More form reset work. Sometimes I get it right and sometimes I don't! My tiny delts certainly prefer 2 mins rest rather than 60s.

Snatch RDLs
45x5
70x3x5

Wimped out to 3x5 but try to get really low at the bottom and really thrust the hips fnar.

T bar
20x8
35x8
45x3x12

Kept the same weight as it got hard on the final set last week. Did this time too even an elongated break before set 3. Starving now!
 
Leg day

Squats
WU(15,55,75,85)
92.5x8
92.5x3x5

Was more of a mental challenge than a physical one. I've been off the squat train for a bit too long.

Bench
WU(15,45,55,65)
70x2
75x1
80x1
82.5x1
85x1

Krocs
15x8
25x2x20

Then there was some arms (EX 22.5kgx10 / Hammer 7.5kgx5) :D
 
Bench day
WU(15,15,45,55,65)
75x5
75x3x3

Not brilliant upper back tightness throughout but they all went up.

Dips (+5kg)
10,10,7

Quite happy with these

BORs
35x8
50x4x8

Bit uncontrolled - drop to 40kg and do 12 rep sets next time.

Will do squats tomorrow
 
Post carol service and rubbish work Xmas lunch squats

WU(15,15,55,70,80,90)
100x1 bit of bar wiggle on walk back
107.5x1 comfy
112.5x1 Not brilliant so didn't go for 117.5
90x2x5

I slightly Good Morning the heavy ones - I think because I don't commit to the depth and sitting back as far.

GMs
45x3x5

These needed no break so can up weight or reps next time.
 
Deadlifts
WU(55,95)
110x5
125x3
140x3x1

140 was fine so did some extra singles. I'm a little bit obsessed with 1RMs at the moment (in all lifts) and am missing more doubles and triples. Having said that, 150 test sometime over the Xmas holidays.

OHP
WU(15,25)
35x8,8,8,7,5

Lots of volume this time in the new position

Snatch RDLs
55x5
70x5x5

5 sets this time - add 5kg next time.

T bar
20x5
35x8
40x5x15

60s rest with a slightly lower weight but more sets and reps

Curls (EZ S/S DB hammer)
22.5x10 / 7.5kgx10 x3

Santa loves guns

Shrugs
Bar x8
55kg x8
85kg x8

Because I had extra time today - keep the body guessing :D was rubbish - won't do them again! I should be getting plenty of trap work from Deads and snatch RDLs anyway
 
Try not to go for PBs too often. It's always good for the motivation if you succeed but if you fail it can dent your confidence and set you back a few weeks depending on how much strain it puts on your CNS, especially deadlifts. Triples will tax your body but also improve your strength far more than a PB attempt ever will.
 
Pigeon_Killer said:
Try not to go for PBs too often. It's always good for the motivation if you succeed but if you fail it can dent your confidence and set you back a few weeks depending on how much strain it puts on your CNS, especially deadlifts. Triples will tax your body but also improve your strength far more than a PB attempt ever will.
Click to expand...

Amen, I've realised I've been chasing them too much. New Years resolution is to do them less! Apart from tonight when I want a 90kg bench!!
 
Squats day
WU(15,55,75,85)
97.5x5
97.5x3x3

Was thinking all day of the bench attempt so missed that this weight would have seemed impossible 3 months ago but now goes up without any real drama :)

GMs
55x3x8

Fine.

Bench
WU(15,45,55,65)
77.5x1
87.5x1
90xf
65x3x5

Even massive long rests on this 1RM test didn't save me. The 87.5 was a flailing octopus and the 90kg only got 3" back up. I fear I shall never reach 90kg but meh, squats and deads feel good at the moment.

Forgot the Krocs but did some press ups once back inside

Press ups
15,15
 
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