Today's reading is taken from the Swoley Bible

So, the week of testing. Did a lot of climbing on the bike towards the end of last week so pushing squats back to Monday to be really fresh. Bench first as the garage was set up that way.

Bench
WU(15,45x5,55x5,65x3,75,85)
95xf

Only got an inch of my chest. Got the low sugar shakes after for a few minutes. No major surprise I missed 95 and I've got the whole year to reach 100.

Sumo
WU(55x5,95x5,115x3,130,145)
160x

145 didn't feel strong and unsurprisingly 160 never moved. I doubt 155 would have done either. Ah well, not a good day. Will be better next time
 
After yesterday's fail I did lots of chins when outside today and then 100 heavy Kb swings in 4:06, down from 5:37 last time. Although that was pacing to get to 200
 
Time to squat

WU(15,55,75,85,95,105)
115x1
105x2

Took 10kg off as the 115 was ugly. Meh, I'm not feeling 100% so don't push for a 122.5. For me I think I prefer to hit a 95% number before a 1RM so I have at least one good lift in the bank and I know how I'm going before really pushing it.

OHP
WU(15,35,40,45,50)
55xf
35x8

55 wasn't going anywhere.

Front squats
Bar x lots
35x5
45x5
55x3
65x1
75x1
80x1 (newbie PB!)
85xf (collapsed forward as I started to drive up)

Still, form was developed and a PB was hit. Took some skin off my skins and shoulders too as a war wound. Must instal that later.

Finally practising these with straps but Not sure my neck likes them! 1" of knurling on show is the best spot for strap placement. I think I need to do more delt isolation work so I have a proper shelf to rest the bar on! Was really muggy by now - shirtless crossfit style by the end. A wise man one said your bench should never be more than your front squat which sounds like a good target :)

Farmers walk
25kg x 2 x half a loop

And so the month ends; no 1RM improvements in the big 4 so it must be a rubbish programme ;) It's been more volume than I used to and the workouts are taking a while to complete. I like the progression though so will stick with it. Will try to get the accessories in this month too. My form does break down at the 95%+ levels which I need to work on. I have lost about a kg in the month so I guess I am getting relatively stronger?
 
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I was planning to start June early but decided to do a fun session instead.

BOR
45x5
55x3x5

Conv deadlift
WU(55,85,105)
115x1
125x1

It's too hot for this lark

Weighted chins
10kg x 3x5
 
June starts here

Squats

WU(15,55,75,85)
97.5x3x5
75x6x3

Added 2.5kg to the top sets. Even without riding today that was hard and 3 sets was enough.

Front squats
45x2x8

This is actually my 60% for front squats. But again I dropped the last set.


OHP
WU(15,25,35)
45x5,5,5,4
35x6x3

Just missed the last rep. It's funny though; the 35s felt like I only needed 20s rest
 
Sumo Deadlift

WU(55,85,105)
115x3x3
125x1
130x1
135x1

Not quite feeling my form with sumo recently so I dropped the weight a little and tried to work on it. It's not quite right - need to read up on cues again.

Snatch RDL
45x8
60x3x8

Mmmm hamstrings still sore from Friday squats.


BOR
45x3x8
55x3x5
65x3x3
70x2x3
75x3

Loads of time today so loads of volume. I was using some momentum by the end but that's fine.

Front raises S/S Side raises
5kg x5x8

Barbell front raise
Bar x3x10

Shoulder burn complete.
 
Tired after some seriously windy days on the bike, plus being hit by a car this morning

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

3x5 only again

Front squats
WU(15,45)
60x4x5
45x6x3

I'm still learning how hard I need to force the bar into my neck and shoulders but it is improving.

Pleased to get through that one.
 
Week 2 starts with OHP and some fun stuff as I'm too under the weather for proper squat work. Can do them on Saturday.


OHP

WU(15,25,35,45)
50x2x1
55xf
45x3x3
35x6x6

Added 2.5 to the heavier sets which was fine. Threw in a test @ 55 too as I was feeling good but it just still isn't quite there. I misread the 35s as 3 sets of 6 instead of 6 sets of 3 but they felt so good I just did 6 sets of 6 (with 60s rest).

Landmine press
10kg x50 (each side, sets of 10 with no rest)
15kg x25 (sets of 5)

Just to build my delts for front squats. Honest.

BOR
45x5
55x5x10

For dat width. Just kept going with 60s rest until I got bored.
 
Squats

WU(15,55,75,85,95,102.5,107.5)
112.5x2x1
102.5x3x3
80x6x3

More warmup sets this time after the bad form @ 110 before. This time the first rep of the triples was almost a bail but somehow saved it with a 102.5kg Good Morning! Not sure what happened - lost concentration for some reason.

Front squats
55x3x6

Haven't eaten dinner yet and even a lunchtime burrito doesn't leave me with any energy tonight. Not even for arms :(
 
Sumo morning

WU(55,95,115,132.5)
142.5x2x1
132.5x2x3

The second set of 3s was singles - couldn't face another set. Bad nights sleep due to child so let's move on. The 142.5 felt a little better than last time before the malaise set in.


Snatch RDLs
45x8
65x3x6

These are still fine.

Rows
45x5
60x5x5

These were hard.
 
Light week 3 after a heavy BBQ lunch


Squats

WU(15,55,75,87.5)
97.5x2x2

Skipped the 6x3 because of burger gains and I'm riding Cheddar Gorge tomorrow

OHP
WU(15,35,42.5)
47.5x2x2
42.5x6x3


BOR
WU(45,55)
65x5x3
 
Should be an easy day today but wasn't.


Sumo
WU(55,85,105)
125x2x2

Can't face the 110x6x3

Dips
+10kg x10
+15kg x8
+20kg x6

Went full crossfit shirtless by this stage.

BOR
45x5
55x3
65x3
75x3
70x5x3

75 was a little heavy as I was cheating too much. Rows are fun though; should do some DB ones next time for a change.
 
Test time

Bench

WU(15,45,55,65,75)
87.5x1
90x1
92.5xf
55x10

Not quite strong today although the 90 felt better than the 87.5.

Squat
WU15,55,75,85,95,105)
105x1

Did 105 again as the first one wrong and that wasn't much better. So left it for the day, will try again later in the month

GMs
55x2x5
 
On reflection those GMs felt so nasty - I had no confidence of my glute power to do them which was the problem with my squats. Quads are fine but flexibility is my issue. I have missed some stretching sessions this week :(
 
OHP

WU(15,35,45)
50x1
55xf
35x9,8

Went light and low rep this time to save the shoulders, plus doing them before DLs. Got the 55kg halfway up and stuck there for a bit which fired up my lats! Not too disappointed as OHP is such a cruel mistress. 50kg felt good.

Sumo
WU(55,95,115,125,135)
145x1
157.5xf

Got it up 3" missus and then no more.
 
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