Today's reading is taken from the Swoley Bible

Legs still very sore from squats.

Sumo
WU(55,85)
107.5x5 (should have been 3)
122.5x3
137.5x5 (+2)

Thought about 5 and so got it - may have had one or two more in the tank. +7.5kg on my 5RM.

OHP
WU(15,35)
45x7(almost 8),5,4
35x8

One extra rep @45. I used to be able to 45x5x5 though.

Snatch RDLs
55x5
80x5
90x5
95x5

Never done 95 before :) I'm not finding time for lots of accessories at the moment but still feeling relatively good about the gym.
 
Probably shouldn't do this as I'm under the weather but the Wal vs Eng game has fired me up

Bench
WU(15,45,55,65)
75x8
75x3x5

3 min rests to get this done. Last set was the best 5 though.

Dips (+2.5kg)
10,10,6

These felt good actually.

Curls
Sloppy x sweet x pump

Despite the above , I'm clearly too ill for squats
 
Heavy time after fighting the winds on the bike. Cold night too.

Squats
WU(15,55,85,95)
102.5x5
102.5x3x3

Was ok, the 5 didn't feel as easy as the 110x5 but also knew I had 3x3 left to go maybe. Last set actually felt on after my form improved on each set.

GMs
55x3x8

DB press
15x8
25x8
27.5x8
30x2x5

Stuck a 10kg on one side which worked quite well. Whole new paradigm. No excuses now!
 
Sumo day

WU(55,95)
115x5
130x3
145x3 (+2)
145x1 (mixed grip)

Had to work mighty hard to resist a 1RM test - will do that next week. Reckon 155 could be on. The mixed grip attempt felt awful - at least I know that now.

OHP
WU(15,35)
47.5x6,5,4
35x9

5,3,3 last time so rather pleased. Remembered to push the bar back / push the head forward which could have been the key cue.

Snatch RDLs
55x5
75x5
90x5
100x5

Good session where gains were made.
 
International Thursday Bench day although I'm feeling quite run down.

WU(15,45,60,70)
80x5 (4+1 really)
80x3x3

Heavy.

Dips (+5kg)
10,9,8

Well happy with those.

And curls to finish
 
mrthingyx said:
Curls always make me feel better...
Click to expand...

Any good doctor prescribes them

Did the KB EMOM before breakfast and now the proper stuff.

Conventional deads
WU(55,95,115)
125x3x3

Grip still working harder than sumo. Will start a 531 progression next time.

Push press
WU(15,30)
40x10,10,9

Felt heavy by the end and I missed the last rep. Not even the power of Jimmy Page's solo in Stairway to Heaven kicking in at just the right moment could help me.

These days are always so short but having an easy day is no real issue given I never deload.

But anyway I then did the Secret Service KB snatch challenge (but with a 10kg KB). I managed 223 reps and 1 sweaty mess.
 
mrthingyx said:
That sounds gross. Really gross...
Click to expand...

You know I love cardio / the ability to lose gains. I did weigh almost 77kg dressed and after supper though. Had a bit of shoulder soreness for the first time in ages which was nice.

Onto tonight's work, my quads were feeling it after deadlifts yesterday and today after pushing it on the bike but lots of evenings spare this week so breaking the work into parts

Squats
WU(15,55,85,97.5)
107.5x3
107.5x3x1

At first I felt meh about these but reminded myself these days are the hard work squat days and the glory comes later.

GMs
55x3x8

I took mrthingyx's advice and go for sloppy form here. To be fair, I used to hobble away from deadlifts and struggle to bend my back properly after squats. So he's a genius. Minus the DBSS obsession.

DB press and Krocs tomorrow
 
A double Krispy Kreme day :)

DB press
WU(15,25)
30x3x5

Ungainly setup as usual although it's useful to have the Kroc weight already set up.

Krocs
15x8
30x2x20

Ugh, tired.
 
Sumo test day, after no bike but a long day in London

WU(55,95,115)
130x1
140x1
150x1 (Sumo PB!)
155x1 (and again!)
160xf (but after a massive break which isn't exactly ideal)

Too late for anything else. But PB days are good days.
 
Pre breakfast sweat session - 5 rounds of 30 KB snatches and 15 press ups.

09:48 total and a sick bicep pump. Press ups were the hardest bit - might have to look at my hand positioning
 
Last days thrashing in February - got a few days away so will be doing arms for the rest of the month. Core is sore today

Bench
WU(15,45,55,65,75)
85x3
85x1
90x1 (BOOOMMM!
95xf

Everest conquered and it felt lighter than 85 so I went for a 95 over-reach. Good week so far :)

Dips (+10kg)
9,9,8

Plate slipping out of my legs by the end of each set. Clearly a strong day though.

Squats
WU(15,55,85,95,105)
110x1

Good end to the month ;)
 
Second day in the hotel gym - empty gym + lots of machines + "what does that one do" = much pump. I think my favourites were the lat pull down and tricep pushdowns. Leg press is a weird one - like doing legs but not.

Lat pull down
75x8
87.5x3x8
100x8
112.5x5

Standing row
23x8
32x8
51x3x8

Leg press
75x5
89x5
109x3x5
123x1
136x1
143x3x5

Would have done 150 but the pin wouldn't go in.

Tricep pushdowns S/S cable curls
27/32x3x10

Then some face pulls as the cool kids do them and some rotator cuff stuff.
 
Week 1 again. Am toying with switching to 531 as 10 reps is starting to scare me. Hence starting with sumo as I want fresh legs for squats

Sumo
WU(55,85)
100x5
117.5x5
132.5x5

Starting with a new max of 155 :) Was aiming for 7 reps but foot slipped on 5 and I was mentally done by then anyway.

OHP
WU(15,25,35)
42.5x7,7,6
35x4
25x5

Starting on 42.5 again and +2 on the total for 3 sets. Drop set to finish was atrocious!

WGPU / Chins / WGPU (2 min rest between each)
6,10,3

As I really suck at these which is embarrassing. Pull up bar hasn't weathered that well over the winter so I can't gain any more weight!
 
Squat Saturday with a cold. Did some stretching earlier which is embarrassingly infrequent. Also working on the mental side by seeing all 4 sets as the effort ones, not just the 10. And that a few breaths in between reps is fine - I think I get a bit anxious to bang out the whole set too quickly and especially if I sense my form breaking down. Clarence does it so why can't I?

WU(15,55,65,75,85)
95x10
95x2x6

Did an extra warmup set today. Given this and the above I only did 2 last sets as my form was failing me. Hmm, might have to change things a little. Did feel it in my hips / glutes more than usual though.

GMs
55x3x8

DB press
15x8
25x10,10,10,5
15x12,12

Slightly lighter and more of a pump set this time.

Had the shakes by end so rewarded myself with a Battle Oats white chocolate and coconut bar - was freaking awesome! Off for pizza now
 
In bed with a bug (and leg DOMS) so have been reviewing my progress over the years. It's not been quite as great as I thought!
  • I was doing 92.5x8 squat, 150x1 DL and 75x3x5 or 87.5x1 bench two years ago.
  • Now 110x5 or 117.5x1 squat, 155x1 deadlift and 90x1 bench
  • But I have taken some breaks due to cycling events over this time and almost doubled my average yearly mileage
  • Squats feel much more comfortable over 100kg (which now has no fear)
  • Bench is slowly got better
  • Deadlift has probably stalked the most - I used to do more reps I think
  • OHP hasn't changed particularly
  • My back is in better shape though as I used to be sore during workouts
  • My upper body looks a little more like I lift.
So, maybe some progress has been made but there could be more. As I keep saying, longer workouts maybe. I need more shoulder size too
 
Last edited:
You must log in or register to reply here.
Back
Top Bottom