Today's reading is taken from the Swoley Bible

C)

Bench (+2.5kg)
15x5x2
25x5
45x3
55x2
67.5x5x3

First set was a bit sloppy - thinking about Cavs collarbone! Lost my tight upper back. Second was some better but with some elbow flare. Last rep of set 3 was a grind but went up.

Squat (+2.5kg)
15x5x2
30x5
45x3
55x2
70x5x3

Nice to hit 70kg. Scrappy first set - think bar position was out. Left wrist also tight for some reason. Set 2 was great for reps 1-3 then 4 was poor. Gave myself 3 minute rest for set 3 and was much better.

I think it was fear almost that made me struggle - it's not leg power but more faith that I can hold the weight on me I think (without the plates under heels to help balance etc). Will work on my breathing I think - get my body tighter.

Pull-ups
6
5
3

Never comment on these. Trying to drop low to make them very full reps.


On reflection, I should be proud of myself for banging out 67.5x5x3 on bench given my best last year was 70x3. Shows what a little technique practise, eating well and benching twice a week can do!
 
A)

Squat (+2.5kg)
15x5x2
30x5
45x3
60x2
72.5x5
72.5x5
50x3
50x5

Form was just not right today. I think it was bar position - felt like I'm hunched when taking the higher weights. Legs are fine and I can lift the weight but I didn't feel at all in the groove. My shoulders were sore after gardening yesterday - maybe not making a decent shelf today. Not concerned...yet.

Bench (+2.5)
15x5x2
30x5
45x3
60x2
70x3
70x5
70x3
60x5

Bad setup for set one and pinching pain in right shoulder after racking. Left it for 5 mins and second set better. Third was rubbish again. 60kg last set for fun. Still a PB though


Chins
8
7
4

Probably due to not using my upper back on bench, these went ok but tired toward the end.

What a poor evenings work! Didn't eat a huge amount but don't think I can blame that (cereal, pint milk, whey, cheese sandwich, almonds, fish pie).
 
B)

Post a few long days at work

Deadlift (+5)
5x55
5x55
3x75
2x95
5x105
5x105
5x105

2 min rest. Getting towards a challenging weight but still space to gro00000w. Just noticed both warmups are not quite right on terms of reps and sets but good enough

OHP (+0)
5x15
5x15
5x25
3x35
5x40
5x40
4x40

Dem feelz when you hit yourself in the face with the bar during OHP #liftlikenooneislooking

Another go at 40. Some right shoulder pain again which reinforces the bad form I used on Mondays miss at 70kg bench. Need to remember to reset each rep rather than bouncing. Very close this time and counts as progress as reset reps are much harder

Dips
Skipped to try new rowing machine

Rower
500m @ 2:09 (including some setup faff).

New cardio toy (bought for wife mainly). Like it when you get a good rhythm.
 
C)

Bench (-5)
15x5x2
30x5
45x3
60x2
70x2
65x5
65x5
65x5

Setup needs work. Not keeping upper back tightness and therefore it all goes wrong. I'm not convinced the bar is the right height - I'm lifting off with bent arms and but if it's higher I can't re-rack the heaviest weight. Or it could just be in my mind when I get to 70kg!

Squat (high reps)
15x5x2
25x5
35x3
55x10
55x10
55x10

Form work. Felt good. Cardio high reps sets :) Working on breathing too - felt odd to inhale at top and hold but I'm sure it's a good habit to get into and did feel like my chest was raised and everything a little tighter.

Row
500m @ 2:03

Wonder what I could get fresh and going for it - is something like 1:45 a good target?

Pull-ups
4
4
4

Hard after the row. Need to work on my lat engagement I think.
 
A)

Squat (high reps @60kg)
15x5x2
30x5
45x3
60x10
60x10
60x5 (can't count)

Blimey the first few sets killed my shoulders! Not sure what ruined them - either carrying my 3 yr old a fair bit today, last nights 2k row or just missing stretches as we were away over the weekend. It was really sore, loosened up by working sets. 60kg still grooving for form - got to keep the bar lower than I think after all my years of high bar.

Bench (60 again)
15x5x2
30x5
45x3
60x2
60x5
60x8
60x8

Hmmm, again. I really struggle to re rack the higher weight which I assume is loss of upper back tightness. Didn't bother going up over 60 after last WU set.

Chins
8
7
4

As last time, 19 reps.

Stalling a bit here I feel. I could just be burning the candle from both ends trying this while still riding 4-6 hours a week (50 miles on Saturday as well). Eat more is probably the answer. Chicken tikka time...

And do some stretches!
 
B)

Late in the week (Sunday) due to resting up sore back

Deadlift (+5)
5x55
5x55
3x85
2x100
5x110
5x110
5x110

No issue after sore back this week which was good. Love how the heart gets going when you go heavy (for me at least!). Hips were a little higher than I would like and still more bar hump - next time I need to lower weight ~90 and up the reps to work on form. It was better before I think.

OHP (+0)
5x15
5x15
5x25
3x35
3x5x40

Yeeees! First WS felt heavy - I think my prevails best of 45kg was a maths fail. Second and third sets were better with slightly narrower grip. Still wobbled for last rep lockout though. 42.5 next :)

Dips
BWx12
5kg x8
5kg x8
5kg x8
5kg x6

Can't gym the 10kg comfy hence the 5kg sets.

Off for a full fat milk shake - winning.
 
Belurgh, back playing up again. Suspicion currently rests on accidental change of cleat position on bike as the two recent occurences have occured a day or so after bike rides. It's a stiffness in the lower back, relived partly by this kind of stretch
piriformis.jpg


Not sure what to do tonight - rest, or a light set as movement seems to keep it supple and less painful.
 
thanks for all of that :) Quadratus lumborum seems a potential problem child after some googling.

I'm giving rowing a miss for a bit for sure, given it's the last new thing I've introduced. I have no pain on bike, it only comes on a few hours after i get off which confuses me. The crucifix stretch is indeed lovely - I really struggle to get my legs at all straight with it (even when before this) which points to bad times.

Would you suggest a weights sess tonight? I was thinking of doing my C workout (which is bench, squat, pullup) and doing bench @ 80%, squat @ 50% or whatever I can manage and a few pull-ups. I've been out the gym for a bit with this and don't want to lose momentum, plus moving it does seem to help. Or maybe I should just rest a few more days and let it heal properly?
 
It could also related to new squat bar position (going high to low) and I do feel like they get close to turning into a good morning at higher weights (which you mentioned above and why I've been lowering the weight recently). Completely agree on squats being good for back strength and stability though, which is a major reaosn for me wanting to do them.

I will hit the gym later but be careful with weight - will blog later.

I relaly appreciate all the advice - thank you!
 
Random set

Squats
5x15kg

Not good, back no likey so stopped

Bench
2x5x15kg
5x25kg
5x35kg
4x10x45kg (1 min rest)

Lots of volume, albeit at a rubbish weight. It seemed ok (although back worsened after aborted squats)

Dips
3x6xBW (1 min rest)

Pump!

21s (if you can't do compound lifts, let's do arm day!)
3x21x20kg (2 min rest)

Back felt good by the end, did standing stretches between each set. It's amazing what stretches can do to kill the pain, which is a good sign I hope. Will rest tomorrow and see what Friday brings. Will ride to work and see if the pain comes back...
 
Random set 2

Bench
15x5x2
30x5
45x3
55x2
5x60x5

Working back towards where I was BC (Before Crapness). Pulling bar apart just before first rep of each set seemed to help upper back.

Rows
5x15
5x15
5x25
5x35
5x8x45

Was nervous about these with my back but they were fine.

Chins
6
6
4

A bit weak


Looking at my records I've realised I'm massively inconsistent with the format of YxYxY - which way is right?!

Off for a stretch-athon.
 
Random set 3

Dips (first due to garage setup)
BWx12
5kgx8
7.5kgx8
10kgx8
12.5kgx5

PB! Forgot my rucksack so used cargo short pockets and also remembered the 10kg on my EZ are a shade smaller than the Oly ones.

OHP
2x5x15kg
5x25kg
1x35kg

Lolzword. Moved my stand so not cleaning into position. Shame my shoulders were fried from dips.

PUs (after coming home via Tesco - 9p for a litre of full fat milk!)
4
4
4

Minor left wrist pain after all that - nothing major though. Back pretty fine - kept it warmed up all day chasing my daughter around the park :)
 
Monday is Chest Day

So why fight it?!

Bench
2x5x15kg
5x35kg
3x45kg
2x55kg
3x5x65kg

Back was really bad yesterday (on the left this time) but much improved today - so much so I no longer curse if when putting on my socks :result:

OHP
2x5x15kg
5x25kg
3x35kg
5x35kg
5x35kg

I think narrower grip (one fingers gap inside knurling marker) seems to help - not sure what is right width though? Will look it up. Seems to be greater arm stress instead of shoulders that way

Chins
8
6
5

19 reps
 
Just looked it up - horrible!

Back fail seems to have all gone - rode yesterday with no ill effects. New diagnosis is hotter weather making me sleep scrunched up. Regardless, will be on A tonight, B on Sat and then back into routine :D
 
C)

Waylaid by some stomach bug; Ebola probably. Dry toast the only thing not making me want to retch. Rule 9.

Bench
2x5x15kg
5x30kg
3x45kg
2x60kg
3x5x67.5kg

Took slightly more than 2min rest for last set. Feet weren't well planted on wet floor (damn August rain) so felt a bit "army". V happy they went up though albeit last rep was a paused one!

Squats
2x5x15kg
5x25kg
3x35kg
2x45kg
3x5x55kg

First since back death so took it easy. Realised my wrists are very cocked - flexibility issue no doubt. Also, I worry about my heels lifting so much. It's down to short Achilles but it means my ankles wobble around a lot. I'd be more secure with small plates under my heels like I used to. I know I shouldn't but I want to...

Pull-ups
6
5
5

16 reps - PB!!
 
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