Nice work!
Today's reading is taken from the Swoley Bible
- Thread starter GSVBagpuss
- Start date
Nice work!
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Slight tweak to the plan for the next few months. More focus on OHP over bench and less high rep sets. And pull-ups now the weather is better and as I should be able to do more of those. Deadlifts stay the same
Today's work
Squats
WU(15,55,75,85)
90x3x5
Safe opener after a work enforced week off.
GMs
55x3x5
OHP
WU(15,35)
40x3
45x3,3
47.5x3
50x2
Would like to get 45x5x5 on the OHP day proper.
Pull-ups
8,8,5,5
Squats 5x5 static weight
GMs 3x5
OHP 5x3 climbing weight
Pull-ups 3x
Sumo 531 (155 1RM, cycle 2)
RDLs 3x5
Bench 531
Front squats 3x5
OHP 5x5 static
Dips (10kgx3)
Squat 5x3 climbing
Front squat 5x5
Conv 531 (140 1RM, cycle 2)
BSS
BOR 5x5 static
Chins
GMs 3x5
OHP 5x3 climbing weight
Pull-ups 3x
Sumo 531 (155 1RM, cycle 2)
RDLs 3x5
Bench 531
Front squats 3x5
OHP 5x5 static
Dips (10kgx3)
Squat 5x3 climbing
Front squat 5x5
Conv 531 (140 1RM, cycle 2)
BSS
BOR 5x5 static
Chins
Today's work
Squats
WU(15,55,75,85)
90x3x5
Safe opener after a work enforced week off.
GMs
55x3x5
OHP
WU(15,35)
40x3
45x3,3
47.5x3
50x2
Would like to get 45x5x5 on the OHP day proper.
Pull-ups
8,8,5,5
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Sumo (legs still sore from squats on Sunday)
WU(55,85)
102.5x5
120x5
135x5
Wanted a few more but that 135kg set was hard.
Snatch RDLs
55x5
75x3x5
85x3
95x1
105x1
Great grip workout. Never gone over 100 before
Pull-ups
5,4,3
Working on crossing my legs and leaning back a little. Also not going to failure as taught by Brian Alsruhe (my new overhead hero).
Family stuff got in the way of bench but nvm
WU(55,85)
102.5x5
120x5
135x5
Wanted a few more but that 135kg set was hard.
Snatch RDLs
55x5
75x3x5
85x3
95x1
105x1
Great grip workout. Never gone over 100 before
Pull-ups
5,4,3
Working on crossing my legs and leaning back a little. Also not going to failure as taught by Brian Alsruhe (my new overhead hero).
Family stuff got in the way of bench but nvm
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Which I duly caught up on today
Bench
WU(15,45)
55x5 (should have been 60 but forgot I was on 531 so didn't check the first weight properly)
70x5
77.5x5
65x8
45x12
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In an attempt to ward off the lower trap DOMS from the snatch RDLs and to practise with my new toy I did a 9 min EMOM 24kg KB swing, starting with 10 reps and ending with 18. Could have started a little higher but was quite done by the end. It could be a fun game to see how many minutes I could go until I don't finish n+1 reps from the last minute... maybe Friday
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24kg is heavy! As a friend said, it's a go hard or go home type purchase. I do like to feel of a KB in terms of need to stabilise and the multiple complexes one can do with them
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OHP
WU(15,35)
42.5x5x5
Squeeze those glutes.
BORs
45x5
55x3x5
65x5
Dips (+10kg)
8,10,8
Plate slipping in between legs; need a dip belt or something similar.
Squats
WU(15,55,75,85)
95x2
100x2
105x2
110x1
112.5x1
Nice stuff after a while off. More squats tomorrow I think after conventional deadlifts.
WU(15,35)
42.5x5x5
Squeeze those glutes.
BORs
45x5
55x3x5
65x5
Dips (+10kg)
8,10,8
Plate slipping in between legs; need a dip belt or something similar.
Squats
WU(15,55,75,85)
95x2
100x2
105x2
110x1
112.5x1
Nice stuff after a while off. More squats tomorrow I think after conventional deadlifts.
- Joined
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- Posts
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Did the KB 8 min EMOM yesterday morning and a few pull-up triples today in and around hanging out in the sunshine.
Smashed a rack of ribs and some creme egg ice cream as pre workout. Did a KB thing yesterday morning.
Conv 531 (140 1RM, week 3)
WU(55,85)
105x5
120x3
132.5x3,3
Did a few more sets as feeling ok.
T bar row (60s rest)
35x5
45x5
55x5x5
Not on my plan but did BOR last time. Can't get these heavy enough so reduced the rest time.
BSS (dumbbell, weight is per hand)
5kgx5
15x5
20x2x5
Long time since I've done these - left leg still the weakest but much less hamstring pain that before. I did do some mobilisation this morning. RIP legs tomorrow.
Chins
6,6,5
Like pull-ups, these are much harder with legs crossed as it makes a real dead hang at the bottom.
Smashed a rack of ribs and some creme egg ice cream as pre workout. Did a KB thing yesterday morning.
Conv 531 (140 1RM, week 3)
WU(55,85)
105x5
120x3
132.5x3,3
Did a few more sets as feeling ok.
T bar row (60s rest)
35x5
45x5
55x5x5
Not on my plan but did BOR last time. Can't get these heavy enough so reduced the rest time.
BSS (dumbbell, weight is per hand)
5kgx5
15x5
20x2x5
Long time since I've done these - left leg still the weakest but much less hamstring pain that before. I did do some mobilisation this morning. RIP legs tomorrow.
Chins
6,6,5
Like pull-ups, these are much harder with legs crossed as it makes a real dead hang at the bottom.
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My glutes hate you right now
- Joined
- 11 Jun 2013
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Squats
WU(15,55,75,85)
95x3
105x3
Last squat session until holiday so 5x5 didn't appeal - am hungry tonight too despite eating dinner.
OHP
WU(15,35)
45x3
50x2
52.5xf
Yep, not a strong day.
BOR
45x5
65x3x3
70x3
And done.
WU(15,55,75,85)
95x3
105x3
Last squat session until holiday so 5x5 didn't appeal - am hungry tonight too despite eating dinner.
OHP
WU(15,35)
45x3
50x2
52.5xf
Yep, not a strong day.
BOR
45x5
65x3x3
70x3
And done.
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Sumo
WU(55,95)
107.5x3
125x3
140x3
150x1
140 triple was heavy but ticked off a slow 150 single giggles anyway.
Snatch RDL
55x3x5
Just a few light ones as I have more fun things to come...
Bench
WU(15,45,55)
65x3
75x3
82.5x3
Enough of his stuff - my new weightlifting shoes arrived today so I had to squat!
Squats
WU(15,55)
75x2x3
85x2x3
95x1
100x1
Quite like tottering around my high heels and I'm hoping to use them to remove the current crutch of a small plate under my heels. It has thrown my form somewhat though so I'll have to work at it. Lots of reps at 55kg I think
WU(55,95)
107.5x3
125x3
140x3
150x1
140 triple was heavy but ticked off a slow 150 single giggles anyway.
Snatch RDL
55x3x5
Just a few light ones as I have more fun things to come...
Bench
WU(15,45,55)
65x3
75x3
82.5x3
Enough of his stuff - my new weightlifting shoes arrived today so I had to squat!
Squats
WU(15,55)
75x2x3
85x2x3
95x1
100x1
Quite like tottering around my high heels and I'm hoping to use them to remove the current crutch of a small plate under my heels. It has thrown my form somewhat though so I'll have to work at it. Lots of reps at 55kg I think
Last edited:
- Joined
- 11 Jun 2013
- Posts
- 2,632
10 min 10kg KB high swing = 274 reps. Plus 53 reps on last time which is probably down to better pacing.
- Joined
- 11 Jun 2013
- Posts
- 2,632
After a weeks holiday where I did some treadmill running and some controlled drowning ie lost all my gains. I did spend some time writing down some targets - I want to 2xBW squat and 2.5xBW deadlift this year. Means I will follow reiyushins magic 4 week programme for squats and deads for a few months (Spoiler tags so I don't forget!)
Squats
WU(15,55,75,85)
95x4x5
75x6x3
Lots of volume after a week off! Still getting used to my high heels so sat in the 55s for a long time. I feel it more in my glutes which is almost certainly a good thing. The change to form could mash up my path to 150kg but also might help enormously; time will tell. Thought I'd only need 30s rest for the 75s but welcomed the 60s by the end.
Front squats
45x3x8
I don't really have a true 1RM at the moment so guessed a weight. So broken by now! Took me 40 mins too
OHP (using an optimistic 55kg 1RM)
WU(15,32.5)
42.5x4x5
32.5x6x3
Enjoyed these in my proper shoes - felt firmer contact with the ground. I rushed through the 32.5s but need to watch my good form still on these drop back sets.
Pretty much worn out but I'm trying to add a finisher at the end of each workout to get the heart going.
Barbell complex (BOR, Hang clean, Press, Front squat, Push press, RDL)
25kgx3,6
Wanted 30kg but I've got nothing left. Need my curry like nothing else before in life. I think my hang cleans are much better after watching / doing some hip bounce drills from a megsquats video posted in GymRats.
(Spoiler tags so I don't forget!)Squats / Bench (OHP in my case)
Week 1 Day 1: Squat: 4x5x80% + 6x3x60% + Front Squat: 3x8x60%
Week 1 Day 2: Front Squat: 4x5x80% + 6x3x60% + Squat: 3x8x60%
Week 2 Day 1: Squat: 2x1x90% + 3x3x85% + 6x3x65% + Front Squat: 3x6x70%
Week 2 Day 2: Front Squat: 2x1x90% + 3x3x85% + 6x3x65% + Squat: 3x6x70%
Week 3 Day 1: Squat: 2x2x80% + 6x3x70%
Week 3 Day 2: Front Squat: 2x2x80% + 6x3x70%
Week 4: New Max (either on same day or a few days apart)
Deadlift
Week 1: Deadlift: 4x5x80% + 6x3x60% + RDL: 3x8x60%
Week 2: Deadlift: 2x1x90% + 3x3x85% + 6x3x65% + RDL: 3x6x70%
Week 3: Deadlift: 2x2x80% + 6x3x70%
Week 4: New max
Week 1 Day 1: Squat: 4x5x80% + 6x3x60% + Front Squat: 3x8x60%
Week 1 Day 2: Front Squat: 4x5x80% + 6x3x60% + Squat: 3x8x60%
Week 2 Day 1: Squat: 2x1x90% + 3x3x85% + 6x3x65% + Front Squat: 3x6x70%
Week 2 Day 2: Front Squat: 2x1x90% + 3x3x85% + 6x3x65% + Squat: 3x6x70%
Week 3 Day 1: Squat: 2x2x80% + 6x3x70%
Week 3 Day 2: Front Squat: 2x2x80% + 6x3x70%
Week 4: New Max (either on same day or a few days apart)
Deadlift
Week 1: Deadlift: 4x5x80% + 6x3x60% + RDL: 3x8x60%
Week 2: Deadlift: 2x1x90% + 3x3x85% + 6x3x65% + RDL: 3x6x70%
Week 3: Deadlift: 2x2x80% + 6x3x70%
Week 4: New max
Squats
WU(15,55,75,85)
95x4x5
75x6x3
Lots of volume after a week off! Still getting used to my high heels so sat in the 55s for a long time. I feel it more in my glutes which is almost certainly a good thing. The change to form could mash up my path to 150kg but also might help enormously; time will tell. Thought I'd only need 30s rest for the 75s but welcomed the 60s by the end.
Front squats
45x3x8
I don't really have a true 1RM at the moment so guessed a weight. So broken by now! Took me 40 mins too
OHP (using an optimistic 55kg 1RM)
WU(15,32.5)
42.5x4x5
32.5x6x3
Enjoyed these in my proper shoes - felt firmer contact with the ground. I rushed through the 32.5s but need to watch my good form still on these drop back sets.
Pretty much worn out but I'm trying to add a finisher at the end of each workout to get the heart going.
Barbell complex (BOR, Hang clean, Press, Front squat, Push press, RDL)
25kgx3,6
Wanted 30kg but I've got nothing left. Need my curry like nothing else before in life. I think my hang cleans are much better after watching / doing some hip bounce drills from a megsquats video posted in GymRats.
That looks savage... I remember how much pain I was in from crazy volume squat programmes... 
May the gains be with you.
And watch the Oleksey Toroktiy videos - IMHO "better" than the American ones. Yes, they are in Ukrainian, but the guy is probably better than Klokov (technically).
May the gains be with you.
And watch the Oleksey Toroktiy videos - IMHO "better" than the American ones. Yes, they are in Ukrainian, but the guy is probably better than Klokov (technically).
