Today's reading is taken from the Swoley Bible

GSVBagpuss · 23 Apr 2017 at 20:05

Day 2 of "the programme"

Sumo Deadlift:
WU(55,85,85,105)
125x4x5
95x6x3

Tried weightlifting shoes from the second 85 to the first 125 but swapped back to converse for the last three sets of 125. Felt like hips first. Just thought it was worth a go.

These 4x5 are epic though - the sets go
Heavy
A little better
Surely there can't be another one
Kill me now

Snatch RDL
60x3x8

Using 100 as a 1RM for easy maths

Weighted chins
10kg KB x2x5

Was going to do some with the 24kg KB but am cooked

mrthingyx · 24 Apr 2017 at 06:18

I deadlift in weightlifting shoes because I can't be bothered to change out of them.

GSVBagpuss · 1 May 2017 at 21:23

Because I've been away for a few days and I don't like walking, I'm starting the reiyushin programme again as it's a new month.

Squats
WU(15,55,75,85)
95x4x5
75x6x3

Yep, this still sucks especially again after a week off. So glad I don't have to do this for another month.

Front squats
45x3x8

Forgot my straps which should make these easier.

OHP
WU(15,32.5)
42.5x4x5
32.5x6x3

Toyed with 45 but went slightly safer.

Finisher cardio was 2x Farmers walk with 15kg DBs on the figure of 8 route around my road. Took about 2 mins for each rep and was forearm and then shoulder burn rather than cardio. Expect it will leave its mark tomorrow.

mrthingyx · 2 May 2017 at 09:49

Nice. Very nice.

I had my little boy doing "sled drags" around the garden yesterday. It was hilarious.

GSVBagpuss · 2 May 2017 at 21:48

It's the only way they'll learn

GSVBagpuss · 3 May 2017 at 19:33

A short one today due to dads beers later and legs are still stuffed from squats (and abs from front squats) so did conventional deadlift week 1 set @ 140.

WU(55,85,105)
112.5x4x5
85x6x3

I'm a little rusty with technique so nice to get some reps done. No time for more - the pub is calling.

GSVBagpuss · 6 May 2017 at 06:32

Felt a bit tired last night but tried the gym anyway. Couldn't get a decent set of 5x60kg front squats, couldn't get 5x75kg bench and then gave up! Should have listened to my body and taken the night off. Will have to eat all weekend to fix myself

mrthingyx · 6 May 2017 at 10:35

GSVBagpuss said:
Felt a bit tired last night but tried the gym anyway. Couldn't get a decent set of 5x60kg front squats, couldn't get 5x75kg bench and then gave up! Should have listened to my body and taken the night off. Will have to eat all weekend to fix myself

~~Laughter~~ Food is the best medicine. For gains.

GSVBagpuss · 8 May 2017 at 20:00

Im still tired from what eve is effecting me but hit international chest day as accessory for my OHP

Bench
WU(15,45,65)
75x3x5
55x6x3

Could only manage 3 sets of 75 but otherwise it was ok.

Dips
10kg x8
15kg x8
20kg x4

Using my new dip belt - Makes it so much easier

GSVBagpuss · 11 May 2017 at 19:34

Short on time today so did something horrible. 200 24kg Kb swings in 13:44 and that's enough for any man. Ever

mrthingyx · 11 May 2017 at 21:00

Gross. Bet your shoulders must have hurt after that!

GSVBagpuss · 12 May 2017 at 19:06

Last day of 4x5 this month.

Sumo Deadlift:
WU(55,85,105)
125x4x5
95x6x3

These days are really hard; started tired after too much cycling and went down from there. Last set of 5 was rather broken up but the 6x3 were better than last time. Ah well, good to tick it off for another 4 weeks.

Snatch RDL
60x3x8

And that's enough.

GSVBagpuss · 14 May 2017 at 21:26

Week 2 - looking forward to these. Sometimes you've just got to squat.

Squat
WU(15,55,85,95,102.5)
110x2x1
102.5x3x3
80x6x3

looking forward to these

This was an error - that was a thorough smashing. First 110 single was super ugly but I think I skipped through the warmup too fast.

OHP
WU(15,35,42.5)
47.5x2x1
42.5x3x3
35x6x3

35s were super easy.

Barbell complex (BOR, Hang clean, Press, Front squat, Push press, RDL)
35kgx3,5

Just a single hang clean as I have no real idea how to do these. Need to though as getting the bar to my shoulders is going to limit me any heavier.

GSVBagpuss · 14 May 2017 at 21:27

And just realised I forgot my front squats. If I have time, they can go after tomorrow's deadlifts

GSVBagpuss · 15 May 2017 at 19:36

Legs sore but smashing deadlift day anyway.

Sumo
WU(55,95,115,130)
140x2x1
132.5x3x3
100x6x3

Deadlift volume is hard.

Rows
45x5
55x3x5

Swapped these for RDL for a change.

mrthingyx · 15 May 2017 at 19:39

Beastly deadlifting there... nice.

GSVBagpuss · 17 May 2017 at 20:12

Cheers big ears - those deadlift days seem the hardest on this programme. By contrast today was easy.

Bench
WU(14,45,55,65,75)
85x2x1
77.5x3x3
60x6x3

Dips
+15kg x8,7,4

Chest pump for days (here's hoping!)

It does take a while this programme and takes some psyching up for as it's harder than what I've done before. It's also fun because it's different and everyone likes change. Very keen to see what I can do in the 1RM tests at the end of the month

GSVBagpuss · 20 May 2017 at 14:13

Light day this morning.

Squats
WU(15,55,75,85)
95x2x2
85x6x3

Next time it's 1RM day

Break for lunch and then the rest

OHP
WU(15,25,35)
45x2x2
40x6x3

I like these 6x3 sets.

Barbel raise
Bar x2x10

Side raise
5kg x2x10

GSVBagpuss · 22 May 2017 at 12:28

Pre lunch session

Sumo
WU(55,85,105,115)
125x2x2
110x6x3

60s rest for the 6x3.

Some random hang snatch messing about. Worked up to 3x25kg but don't think I have a career in Olympic lifting!

GSVBagpuss · 22 May 2017 at 19:25

Bench
WU(15,45,55,65)
75x2x2
65x6x3

Last of the working weeks