Today's reading is taken from the Swoley Bible
- Thread starter GSVBagpuss
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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
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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
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
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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.
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.
Soldato
Could be just a bad day. Sometimes you can increment a weight by 2.5kg and suddenly it feels heavy.
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Agreed- no need to panic yet
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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.
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.
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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
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
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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.
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.
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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.
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.
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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.
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.
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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.
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.
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I might have agreed apart from 17.4 requires 55 deadlifts @ 225lbs. Nonsense!
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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.
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 -
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.
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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.
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.
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Once I stop using baby weights
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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
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
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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.
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.