Today's reading is taken from the Swoley Bible

Bench
WU(15,45,65,75)
80x3
80x3x1
37.5x30 (in 60s)

80x3 was ok when I tucked my elbows a little bit. Had a little go at the half BW reps in 60s as mentioned in the Gym Rats thread. Delicious tricep pump.

Dips (+10kg)
8,6,6

BORs
40x3x12

Lower weight but more control and therefore better lat stretch.

Squats
WU(15,55,85,95)
105x3x2

Moving to heavy doubles for week 4 "off" day then wimped out of some paused suffering to finish. Will be doing more of this style of programmed work on bench / squat "off" days.
 
Almost the last workout before Santa rings the turkey swole

Deads
WU(55,95,120,130)
140x1
145x1
Then some conventional 85x2x5

Have been thinking a lot about 2017 targets recently and I want to DL more frequently. So I'll be adding a lighter day on heavy bench day, but probably lifting conventional styleee. Today's work was aiming for a go at 150 but the 145 was super slow so left it there. I still need to be tighter before the lift I think. Realised after though that I was chalkless #gripgainz

OHP
WU(15,15,35)
45x3x3
35x5

So weak still.

T bar
20x8
35x5
50x3x5 (60s rest)
55x5

Heavier but less reps this time.

Curl supersets
22.5x10 / 10kg x 5

DBs were too heavy - needs to be lighter to control the weight better

Christmas party later ;)
 
You mean like squats?

Squats
WU(15,55,75,85,95)
102.5x3
102.5x3x1
107.5x1
112.5x1
117.5x1 (PB!!)

Was a bit odd to do 102.5x3 when I did 105x3x2 on my previous light day but form was better this time. Finishing off my w4 work and a few heavier ones including a cheeky PB. Was a slow grinder but not super ugly. V happy to get an early Christmas present and now no more 1RM chasing until April!!

DB press
15kgx2x5
17.5x5
20x8,8,12

Trying these again to break my bench plateau - as expected, super hard to get into position especially the left one. I have Oly DBs and big clamps so they were digging into my leg on setup too. Weight itself was fine although I felt it so much more in my pecs than BB bench though.

Merry Christmas everybody :)
 
Little post meat work it off

DB press
15x12
20x3x12

Had lovely rear delt DOMS after the last time so tried it again

Squats (paused)
WU(15,55)
75x5
85x3
95x3
75x10 (regular)

95s were uncomfortable which is probably a good sign. And either my cold is worse than I think or they made the 75s much harder than they should be.
 
Boring review of the Year, as it's that time. Hidden as it's essentially boring for all but me

Squat
Squat is +20kg comfortably on previous years and I have no fear of going over 100kg weights. Squatting twice a week is clearly working. Stats are
5RM 97.5
3RM 102.5
1RM 117.5

As we can see, I'm unbalanced here in terms of 5/1RM ratio so I shall not try a 1RM until April and work on my 5/3RM. Off day is paused sets with high weights but low reps - can be 3x3 or less.

Bench
Did lots of bench (via smolov jr) over the year without huge progress in 1RM but I do have more of a chest now. Am going to try some DB press on the off day.
5RM 75
3RM 80
1RM 87.5

Deadlifts
Deads feel easy sumo but I think I'm in between both styles at the moment. Working the lower back with conventional will be useful on the extra day
5RM 125
3RM 132.5
1RM 147.5

OHP
Not sure what to do here. Progress is so typically slow that I lose motivation. Maybe DB press will help? I'm going to try some push press on my fun day to keep things interesting.
I also am going to try to eat better - a more protein heavy breakfast before the ride to work and more milk
2017 targets
I usually set targets that I always miss but these should be easy enough if I stay consistent.
Squat 140+ (2*BW)
Bench 100
Deadlift 170+ (second conventional DL day after heavy squats @55-75%)

Achieved via this programme
Slightly tweaked regime this year - essentially the same but I've realised I can fit in 7 WOs in a fortnight so added a conventional deadlift day with some other fun stuff. And swapped the accessories around a little, including Bulgarians :o

Mon Heavy squat, GMs, DB bench, Krocs
Wed Sumo DL, snatch RDLs, OHP, t bar row
Fri Heavy bench, weighted dips, paused squats, BSS
Sun Conv DL, push press, BSS (heavy), curls
Tue Heavy squat, GMs, DB bench, Krocs
Thu Sumo DL, snatch RDLs, OHP, t bar row
Sat Heavy bench, weighted dips, paused squats, BSS

Should be fun
 
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Starting January and 2017 a few days early

Squats

WU(15,55,55,70,80)
90x10
90x3x6

Felt pretty light actually.

GMs
55x3x8

Upped the weight and it was all good. Feels like such a light bar after squats :)

DB press
15x8
20x12,12,9

Was thinking of 5 sets but go nowhere close. If I lift the left DB first I can get into position better.

Krocs
15x8
27.5x2x20

Best to start with the left hand I think so the hard set is over first. Is a core workout if I haven't done them for a while. They were both 2x10 with a brief pause as ten reps is just the point when my headphones choose to fall off.
 
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Happy New Year everyone

First time with jaw collars - I like. Almost like I'm a real boy.

Deadlifts
WU(55,85)
97.5x5
112.5x5
127.5x5

No chalk again.

OHP
WU(15,30)
40x9,8,5

2 mins rest helped a little. Trying some AMRAP sets with slowly increasing weight each week

Snatch RDLs
55x5
75x3x8

Buns of steel. Chalked up for the last set though.

T bar row
WU(20,35,45)
55x3x5

These appease the desire for curls :D
 
Quick bench session
WU(15,45,55)
67.5x10
67.5x3x6

Seems like it's been ages since I hit the bench. Felt ok.

Dips
10,10.8

Then a few curls to finish as I have time for proper squats tomorrow (including Bulgarian leg torture).
 
Fun day but in the freezing weather. Still got chest DOMS from the last workout.

Deadlifts (conventional)
WU(55,55,85)
95x3
105x3
115x3
125x2
130x1

Was fun to get back to these - was a few sets before the hands went to the right side of my knees :) Mentally managing two techniques is probably the challenge with this (at least to start with) but I shouldn't ignore normal deadlift lower back work just because I've had some newbie gains from Sumo. Weights were all about finding my limit (and 130 felt pretty solid) but the next time needs to be some solid 3x5 / 5x3 stuff, maybe around 120kg.

Push press
15x5
35x5
45x3x5
35x8

Couldn't have gone much heavier without high likelihood of dropping the bar on my head - technique not weight related. Was fun though. Felt like Rich Froning. Maybe 35kg next time and lots of reps

Then there was arms.
 
Squat Saturday, not much energy though.

WU(15,55,75,85)
95x8
95x3x5

85 felt heavy but 95 was better. Getting towards an emotional weight.

GMs
55x3x8

CBA to change the weight.

DB press
15x8
22.5x3x8

2 mins rest this time, pressing was easier than getting into position.

Krocs
15x8
30x2x20

Was messing around in the park earlier (no, not like that) and tweaked my left elbow / forearm slightly so broke up that set with.
 
Sumo day
WU(55,95)
105x3
120x3
135x3

Felt a little heavy.

OHP
WU(15,35)
42.5x8,6,4

T bar
WU(20,35)
50x5x8

60s rest with more sets, slightly less reps and weight.


Oops, forgot RDLs :(
 
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Cold one today - getting dripped on during

Bench
WU(15,45,55,65)
72.5x8
72.5x3x5
45x11

Did some lacrosse rolling, dislocations and BOR before. Fought some last reps but in a good / controlled way. Maybe this warmup thing helps a bit.

Dips (+2.5kg)
8,8,6

Lots of time today so then did other bits

Then had lots of time so did some power clean testing at v light weights (wow my front rack position sucks!) and some brachial stretches with an EZ bar
 
Second workout of the day turned into pizza, ice cream and napping on the sofa. So stuck a little punishment in tonight.

Squats
WU(15,55,75,85)
90x3
75x41 (in 5 minutes)

Challenge laid down - put my Manlet 75kg on the bar and managed 41 reps for 300 seconds. Was awful but interesting. I meant to wear my HRM to see what I reache dhutnit felt like approx 3000bpm. 90kg were to make the 75s feel light which sort of worked.
 
Am off work today with child borne diseases but going a bit crazy indoors and legs are still stiff so needed to get out and get some blood flowing. Inner right thigh also doing this odd cramping thing, probably still hating me for last time. So worked up to a 100kg single, felt a little headed and came home again. Stretching and rolling time.
 
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