Today's reading is taken from the Swoley Bible

GSVBagpuss · 17 Jan 2017 at 19:53

Still out of sorts but having a go. Mashed a toe on a chair leg so limping a little too.

Squats
WU(55,60,80,90)
100x5 (PB!)
100x3x3

Felt good, no light headedness like I have been having for the last few days. My 5RM is into 3 figures although I have another 5-10kg on that I would think

GMs
60x3x5

Just easy, light stuff. Upped weight by 5kg and slightly reduced reps. All fine. More as a stretch out than a true accessory.

DB press
15x8
25xcant get it up
22.5x3x10
15x20

Wow I need a spot. Pressing is easy; getting them to my knees not so much. Looks like I'll be doing 22.5 for a while yet

Krocs
15x8
30x2x20

Same weight as I wasn't entirely unbroken last time. Was fine tonight.

GSVBagpuss · 17 Jan 2017 at 19:55

I've just realised - my improving squat has appeared at the same time as this post-truth we find ourselves in. I must have squatted the earth off its axis and into a secondary existence. My bad, sorry all.

GSVBagpuss · 18 Jan 2017 at 18:03

Stacking them in at the minute as I'm missing bike rides

Sumos
WU(55,95)
112.5x5
127.5x3
142.5x3

Forgot that I used to do AMRAP on the last set of a 531 set. So did a cheeky triple - felt nicely gassed by the end

OHP
WU(15,35)
45x6,5,4
35x4,7
Took a an actual rest before the last set of 35s. Still such poverty.

T bar
WU(20,35,45)
55x5x5

60s rest again.

Didn't forget Snatch RDLs this time but rather had to head back.

GSVBagpuss · 20 Jan 2017 at 17:15

Bench day
WU(15,45,55,67.5)
77.5x5
77.5x3x3
45x15

Getting heavy and in turn ugly.

Dips (+5kg)
10,8,6 (and a half)

Squats
WU(15,55,75,85)
95x2
100x2
105x2
110x5(+10kg PB!!)

Doing some heavy doubles for some laughs and then just smashed the 5RM record! Was aiming for a double and then just kept going

Dreamforger · 20 Jan 2017 at 22:54

GSVBagpuss said:
Squats
...
110x5(+10kg PB!!)

Doing some heavy doubles for some laughs and then just smashed the 5RM record! Was aiming for a double and then just kept going

Oh damn, looks like crazy gains are being made everywhere :cool:

mrthingyx · 21 Jan 2017 at 09:13

GSVBagpuss said:
Bench day
WU(15,45,55,67.5)
77.5x5
77.5x3x3
45x15

Getting heavy and in turn ugly.

Dips (+5kg)
10,8,6 (and a half)

Squats
WU(15,55,75,85)
95x2
100x2
105x2
110x5(+10kg PB!!)

Doing some heavy doubles for some laughs and then just smashed the 5RM record! Was aiming for a double and then just kept going

GSVBagpuss · 21 Jan 2017 at 12:17

Dreamforger said:
Oh damn, looks like crazy gains are being made everywhere

Maybe my plates are rusting away

Fun day

Conv deadlifts
WU(55,85,105)
120x3x3

Easy.

Push press
WU(15,25)
35x15,10,10

That's enough - I've done a lot this week and need to rest and eat properly.

GSVBagpuss · 23 Jan 2017 at 19:47

Quick one tonight; still a bit trashed after some conditioning last night and cycling today.

Squats
WU(15,55,85,95)
105x3
105x3x1

Could be seen as an odd weight choice given last outing but I will stick to the program.

DB press
15x8
25x3x8

Deadlift to waist, sit down, try not to fall off bench and press. Worked better but need to get used to it.

GSVBagpuss · 24 Jan 2017 at 20:32

KB complex EMOM @ 10kg
Min 1 - 5 swings, 5 high pull, 5 thrusters
Min 2 - 5 lunges (each leg), 5 push-ups
4 rounds / 8 minutes total

Threw in some conditioning for a laugh as I've been on the train all day. Also did some one arm upside down raise overhead thingies that I've seen cool kidz do

GSVBagpuss · 25 Jan 2017 at 18:38

Pull-ups
8,6,5

I need better shoulders so started with these. Did controlled negatives to total 8 reps each time.

Little break then

Sumo
WU(55,85,105)
115x8,6,6

Still not sure what to do with w4 when following 531 but I don't feel I need a deload - i get enough random breaks from work outings taking me away from the gym / child borne diseases. So did some volume today - clearly been watching too many crossfit videos.

OHP
WU(15,35)
47.5x5,3,3
35x8

5 felt good then it all fell away

Snatch RDLs
55x5
75x5
80x5
85x5

Trying more weight. Was more interesting than the same old weight for 3 sets

T bar row
WU(20,40)
60x3x5

Finished with that 8 min thing but with 6 reps of each exercise and swapping thrusters for simple overhead press.

GSVBagpuss · 27 Jan 2017 at 13:07

Traps sore today for the second day in a row

GSVBagpuss · 27 Jan 2017 at 20:20

Bench Friday

WU(15,15,45,65,75)
82.5x3
82.5x3x1
45x18

Triple felt heavy and singles felt better.

Dips (+10kg)
8,6,6

Same as last time.

Squats
WU15,55,85,95)
102.5x1
107.5x1
112.5x1

A few singles to end the month.

GSVBagpuss · 29 Jan 2017 at 09:11

Pre breakfast 8 min KB but with 6 single arm snatches on each side in first group and ten press ups in second. Quite gassed by the end. Eggs and avocado time

GSVBagpuss · 30 Jan 2017 at 19:49

Tired today - an energy gel and some cashews is a pr0 pre-workout right?

Squats
WU(15,55,75,85)
92.5x10
92.5x6

After much thought I just added 2.5kg again. It's a long term plan to get to 140 so I don't mind taking my time. Plus I can use my other squat days for some glory triples / doubles if feeing good and make these days for when the work gets done. Having said all that I wimped out to one back off set as just not in the mental place tonight after 6 hours sleep two nights in three.

DB press
15x12
27.5x7,8,8,8

Left arm starting to fight back although improved through the sets. Getting better at setup though.

And then called it a day. Not one of those good days today but also some work ticked off and will move onto the next workout.

GSVBagpuss · 3 Feb 2017 at 09:15

Morning session to make a double day after missing one in the week due to birthday. Bit under the weather

Sumo
WU(55,85)
100x5
115x5
130x6

Cold is certainly affecting my power and had a few more reps in me if I was feeling better.

OHP
WU(15,30)
42.5x7,6,5
30x8,8

Added 2.5kg to the starting weight of this month. Will see how it goes

Last set made me realise I need to fight my elbows in some more to make it more stable.

T bar row
WU(20,40)
55x5x5

Dropped the weight a little as I'm running of fumes by now. Bench later with squat triples and snatch RDLs

mrthingyx · 3 Feb 2017 at 09:23

Happy birthday to you? Or somebody else?

GSVBagpuss · 3 Feb 2017 at 19:40

Sure was, ate meat

Bench
WU(15,45,55,65)
70x10
70x3x6

Heavy after a few sets

Dips
10,9,7

Slightly weaker than last time still.

Snatch RDLs
55x5
75x5
80x5
85x5
90x5

More climbing weight stuff.

MoNkeE · 3 Feb 2017 at 22:56

GG on the age gains.

GSVBagpuss · 5 Feb 2017 at 20:32

Decided to lose all gains by going for a short hard run earlier. After 250yds that turned into a short slow run. Only 6 minutes of effort but it hurt. A marker to judge against next time.

Conventional Deads
WU(55,85,105)
120x3
125x3
130x2
135x1
140x1

Still just finding a rhythm with these. Grip was failing on the 3 rep sets for some reason. Could be the cold weather. Happy to hit 140 relatively comfortably. Will probably switch to 531 for these too.

Push Press
WU(15,25)
37.5x3x12

Was tempted to do some more but thought better of it - rest is better at this stage of a cold.

GSVBagpuss · 8 Feb 2017 at 19:16

Small gap due to losing more gains after giving blood on Monday.

Squats
WU(15,55,75,85)
97.5x8
97.5x3x5

Have been sitting all day at a strategy away day and these were fairly hard. Heart going hard by the end of the 8 and needed some decent rests.

No time for GMs due to impending kids pickup.

DB press
15x8
26.25x8,10,9,6

Turns out I couldn't count last time. Need some more 5kg plates or to try the 10kg but I tight they're too wide. Trying to do good reps rather than wobbling them up as fast as I can.

20 mins later for an 8 min KB EMOM.