Today's reading is taken from the Swoley Bible

OHP to start this time as the rack was there; a bit of fun to end the month


WU(15,35)
45x4x5
35x6x3

Just squeezed out the last rep. 35s again were really easy

Barbell front raise
Bar x10,10,15

Squats
WU(15,55,75,85)
95x1
105x1

Not sure what I was trying to achieve here but the hips still didn't feel good. Maybe take some time off back squatting and do some Bulgarians instead...
 
Day 1 of the tweaked regime

Front squats
WU(15,45,55)
65x4x5
45x6x3

Legs didn't burn too much but these took some work

Bulgarians
10kg x5
20kg x5
30kg x2x3
40kg x3

Just trying to find a sensible working weight. Quoted weight is the total, using DBs this time but I might use the bar occasionally

Would be OHP 80%x4x5 usually but did them on Friday so did some random pump.

OHP
WU(15,35)
45x3
47.5x1
35x8,6,5
 
Take one bottles into a hot garage? Three for me today

Bench
WU(15,45,55,65)
75x4x5
60x6x3

Finally got the 4x5 set done. Upped to 60 for the drop sets.

Dips
12,10,10

Chins
6,5,5

L
Sweaty mess.
 
Conv deads this month and straight into it after a ride home as I'm some days behind this month due to drinking.


WU(55,85,100)
110x2
120x2
130x1
135x1

Felt ok given it's been months.

Snatch RDLs
45x5
55x5
65x3x5

Krocs
15x8
25x2x20

These are fun. Rows every workout if I remember
 
Front squat

WU15,45,65)
72.5x2x1
65x3x3
52.5x6x3

These were OK. Not man enough for Bulgarians after a hard ride home(averaging 173bpm for 5 minutes is apparently "good for you"), will try some tomorrow.

OHP
WU(15,35,45)
50x2x1
47.5x3x3
37.5x6x3

50s were heavy but happy to get the 47.5x3x3.

Bar raises
Bar x10
20kg x10
25kg x8
Bar x20

Trying some extra weight for the first time. 25 was too heavy but just the bar felt really easy afterwards!
 
Bench

WU(14,45,55,65,77.5)
87.5x2x1
77.5x3x3
62.5x6x3

3x3 set was hard but the rest was ok, added 2.5 to the pump sets.

Dips
+15kg x8,6,5

BSS (back squat position)
15x3
35x3
45x1
50x1
55x1
60x1

These are like 4x harder than regular squats right so that counts as a 240kg 1RM right? Wasn't great depth by the end if I'm honest.

BOR
45x5
65x3x5

Quick rows to finish
 
This July's testing is sponsored by burritos


Fronties
WU(15,45,65)
72.5x1
77.5x1
82.5x1(PB)
85x1 (again)
87.5xf

Falling forward / losing my grip on the heavy ones. 90 is easily in the legs of I sort that. Might be able to finally front squat more than I can bench!

Bench
WU(15,55,65,75,85)
90xf
55x10,8,8,5,5

Never felt great; burrito power must have run out. 90 is right on my limit and it seems a little down to luck how they go
 
Bagpuss if you are having trouble with falling forward. Do some work on your front rack position, keep the elbows up and as silly as it sounds keep looking up and resist the urge to look at the floor.
 
Upper back flexibility is certainly my downfall. Along with lower body flexibility it seems.


Deadlifts with some Hybrid Theory - RIP Chester.
WU(55,85,105,115)
125x3x1

Repeated 125 singles due to lameness - tired as usual.

OHP
WU(15,35,45)
50xf
40x3x5

Ugh again - this is rather embarrassing. Did some pump stuff and called it a day.
 
August is a difficult lifting month with too many holidays so despite being sleep deprived after Camp Bestival (with the associated Farmers Walk to / from the campsite), I'm on it today

Front squats
WU(15,45,55)
67.5x3x5
50x6x3

Slight increase after last times PB. Only did 3x5 because excuses.

OHP
WU(15,25,35)
45x5,3,3,3
37.5x6x3

Not the best but OHP always needs full on energy. 37.5s were easy though.
 
Still a little beaten up after Mondays session - quads, triceps and abs clearly all hadn't been worked for some time...


Bench
WU(15,45,55,67.5)
77.5x3,3,2,2
62.5x6x3

Adding 2.5 to everything and it felt super heavy!

Sumo Deadlift
WU(55,85,105,115)
125x3x1

Back to these for a little bit. These felt ok but I can't imagine moving 30kg more.

Snatch RDLs S/s BOR
45x3x8/5

Low weight but upper back was suffering after deadlifts.
 
Today has redefined the term perfect gym prep


Week away with a unwell child, 100 miles on the bike and whisper it...some stretching
4 hour drive home
Cut front and back grass
Bagel with Nutella and Almond Butter (basically a massive Ferrero Rocher)

Nailed it



Front squats
WU(15,45,55,65,72.5)
72.5x1
60x3x3

Was supposed to be heavier but needed to ease back into it.

GMs
Bar x8
35x3x8

Been too long since I've done these. First time in heels I think. Interestingly I used the wider stand setup that I used for fronts instead of back squats and my grip as far narrower than usual without any real issue.

OHP
WU(15,35)
45x1
40x3x3

Again, weight dropped off a little

10kg KB high swings
100 in 3:04

The much anticipated cardio finisher.
 
Sumo Deadlifts

Singles and triples between 85 and 115

Nothing of note weight wise as I was videoing form. My hips shoot up before everything else over about 85kg. Higher weights look rather more like a straight leg variation. It's about taking the slack from the bar on setup and having more flexible hamstrings I think. Leave the ego at the door and work on technique for a few weeks / months.

Regular grip RDL S/S BOR
45x5x8/5

Forearms are sore from Sunday's (KB swings I think).

Chins
5,5,5,3
 
Second session of the day - Proper stuff done, now for some strongman / silly fun


DB push press
Worked up to a 20kg with left and 25kg with my right.

Behind the neck press (snatch grip)
Bar x5

Yeech this really showed up my shoulder mobility (or lack of)

DB snatch
15kgx3x5 (each hand)

Plate hold
10kg for 30s

Waiter carry
15kg x2xhalf the loop (swapping hands when necessary)

Was hardest on my left side abs when using my right arm

All essentially pointless but fun.
 
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