Today's reading is taken from the Swoley Bible

GSVBagpuss said:
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.
  • 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 10kg (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
Click to expand...

Not a bad place to be!

I would be happy with that. :)
 
I have also discovered that my kb snatched are more like high swings so need to work on those. Could be an ideal shoulder and conditioning finisher I reckon
 
Bench
WU(15,45,55,65)
72.5x9
72.5x3x5
55x8x5 (EMOM)

Fancied some pump (crossfit) after regular set failure. I did wonder if I was reaching my sticking point.

Dips
8,8,5

Arms dead now

Split day with squats tomorrow
 
Morning squats
WU(15,55,75,85,95)
100x4x4

Gearing up for 100x8 next time. Wasn't particularly nice. The question is why - could be I'm reaching a natural difficult point, could be the cold I have is still affecting ms, could be that I'm stretching too much and actually using stabilising muscles properly?!

Side raises (60s rest)
5kgx3x15

Front raises
5kgx3x15

That was quite nice - hurt in a pump kind of way. Must do more shoulder stuff I think.
 
Deadlift day
WU(55,85)
90x5
105x5
120x5

Day 1 of a 140 1RM. Was generally fine but legs are really hating me now.

Push press
WU(15,25,35)
42.5x3x8

Enough - sort of a deload day given the state I'm in.
 
Been on my feet watching a half marathon and calves were a little tight to start with. I also signed up for (short) Triathlon yesterday. Swimming is a shoulder exercise right? It's months away so I can get a bit stronger before all gains thrown away.

Squats
WU(15,55,75,85,95)
100x8
100x3x5

Was actually much better although I did take 3 min rests. Was getting so A2G that I ripped my boxers in the warmup ;)

GMs
55x3x5

Did 5s for some reason.

DB press
15x8
20x8
25x10,8
20x8
15x15

Bit less than last time but maybe I used up all my awesomeness on the squats.

Might try some front squats tomorrow :)
 
Sumo
WU(55,85)
107.5x3
125x3
140x1

Felt heavy - still tired from the illness I think so stopped after an ugly single.

OHP
WU(15,35)
45x4

And I cut my losses and went home.
 
Bench day
WU(15,45,55,65)
77.5x4
77.5x3x4
65x7
45x15

Too heavy for a set of 8 so did 4x4.

Dips (+2.5kg)
10,8,7

Front raises
5kgx3x15

Side raises
5kgx3x15

A 30 min break and then Front squats
Bar x5
35x5
45x5
55x2x5
65x2x3
75x1

No idea what weight to go for so I tried a few different ideas. It's good to mix up my squats I think as these were quite humbling, mostly on core and stability than leg power. Was using the crossed arm method as front rack is too uncomfortable.

BSS (using a KB)
10kgx5x5

In other news, I've had some slight and occasional soreness in my left shoulder for the last 2 weeks or so. It didn't hurt during the raises at all but was then sore for 15 mins after. Rather better by now. Will keep an eye on it and do daily flexibility for my rotator cuff.
 
Squats

WU(15,55,75,85,95)
105x5
105x2x3

Not too bad although I miscounted the last set.

GMs
55x3x5

DB press
15x8
20x8
25x12,9,8

I should track these reps - not really sure if this was good but it looks like high numbers.
 
Barbell complex to close the week
BOR->Power Clean->OHP->Front squat->Push Press->RDL
25kgx3,4 (rounds)
30kgx4,3,4

Struggled with balance on the front squats, partly due to my inadequacy but also the floor outside my garage isn't flat. And I should do more front squats.
 
Last edited:
Big day

Sumo
WU(55,95,105)
117.5x5
132.5x3
147.5x1

Chalked up from 105 which may have helped and 147.5 was fairly comfortable.

OHP
WU(15,25,35)
45x5
50x2
52.5x1 (maybe a PB?)
45x5

Working on some cues from my new YT crush -
Grip bar hard, squeeze glutes and breathe only at the top. Might have got me a PB

BOR
35x8
40x5
45x5
50x5
55x5
60x5
65x5
70x5

Completely forgot my promise to row more. Was using a bit of "body English" by the end but was quite fun.

Front squat
35x5
55x3x3

Just a little finisher to practise these - so hard to stay upright but I'm sure it's good for me.

Happy with all that - was a good hours work for once.
 
Last edited:
Bench Wednesday again
WU(15,45,55,65,75)
82.5x3(should be 5)
82.5x3x2
65x9

Again these weights are a little too much but I have a new plan for April....

Dips (+5kg)
12,8,7

Pull-ups
6,8,5

30 min break then

Squats
WU(15,55,75,85)
95x3
100x3
102.5x3
105x3

Trying a thing where you do sets of triples but add weight each set if it feels good. Curry time.
 
It's a day late to make sense for a longer one today, powered by free Haribo.

Conv deads
WU(55,85)
97.5x3
112.5x3
125x3x3

A few more sets of triples given the time.

BORs
35x5
55x3x5
60x3x5

I'm liking these suddenly.

OHP
WU(15,25,35)
40x3
42.5x3
45x3
47.5x3
50x3
52.5xf

Had to recount weights as it all felt light. My plates must be rusting away although the 52.5 just didn't want to move

Front squats
35x5x5

Not working the weight but getting a really solid form.

Chins (+5kg, 60s rest)
8,6,5

Tricky to hold the plate in between my thighs but also means I can't jump the start.

Hill sprints x5 (walk down) - so bad
 
Could be the last day of March so combined a few days.

Squats
WU(15,55,85,95,105)
110x3
115x1
120x1 (PB!)

Upped the weight rather than bother with the three singles at 110.

GMs
55x3x5

Bench
WU(15,45,55,65,75)
87.5x1
92.5x1 (PB!)
95xf

Was never going to get a 87.5 triple given it's 2.5kg below my (previous) 1RM! Was sugar crash shaking when I tried 95 - may have psyched myself too much for the 92.5. Cracking days work still - amazing what you can do on no dinner sometimes.
 
You must log in or register to reply here.
Back
Top Bottom