Today's reading is taken from the Swoley Bible

Nice to know that even at my puny weight I can get squat DOMS :) Bit sore by 3pm today.
Reflecting on last nights rant / winge, I am toying with doing my warmups without plates (and working on flex) and WS with plates - gets me the best of both worlds. I realise how much I miss squats but worry about my ankles wobbling around under 70+.

B)

Deadlift
WU...
5x95
5x105
5x115

Working on getting hips down. Changed rep routine too - should be 1x5 so rather than 3x5 I increased the weight for 3x1x5. Done due to squat issues and more DL awesomeness. Last one felt heavy but achievable. Grip starting to work hard, and as usual need to hump bar. Happy though.

OHP (+2.5)
WU...
3x35
5x42.5
2x42.5
3x40

Pushing the bar back behind my head means much greater rear delt activation and grip with pinky on marking makes them go up! Surprised with how nicely the 42.5s went up, then it all just got hard work. Still progress though - if my form was consistent I think I've got gainz to be had.

Dips
BWx12
5kg x10
10kg x5

Cargo shorts for the extra weight w1n. Until they fall down :o

Rows
3x8x45kg

Addition for back like Bane. Can add 2.5kg next time.

Can probably stop quoting WU sets now - bit boring init.
 
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A)

Squat (@60kg)
WU (15,15,25,45,55)
3x5x60

Plates under heels for WS. Felt dirty but easy. Sitting back felt different to before with the new low bar and I think it's here to stay, at least for a little.

Bench
WU (15,15,35,45,60)
5x70
5x70
4x70

Bah! Damn you last rep. Still a PB :) Tiny weight for most but a nice barrier to break for me

Chins
8
8
5

21 reps so tied PB. Meant to try some weighted ones but forgot.

Feeling more drained today than usual - a good sign of progress I hope!
 
B)

Deadlift
WU...
5x100
5x110
5x120

Trying a slightly wider stance which didn't seem to change much. Lower back pump but holding breath properly help somewhat - must get better at core bracing. Ego ruling head here - should drop weight

OHP (42.5 again)
WU...
5x42.5
4x42.5
0x42.5

Getting there; still not forcing it back enough. Couldn't move the last set at all! Tweaked my wrist getting the bar back to the rack after set 2.

Dips
BWx12
BWx11
BWx9

Mix it up, and less weight on wrist

Rows
3x8x47.5kg

The only exercise that gives me DOMS apart from squats - right in the middle of my upper back if I push my shoulder blades back.
 
C)

Well not really, short on time this weekend due to family stuff

Bench
WU
72.5x4
72.5x3
72.5x3

First time ever at 72.5. Not great setup maybe, lifting in jeans not great either or I'm just mega weak

Pull-ups
4
4
4

Done earlier at park while pushing little one on swing #multitasking
 
A)

Squat (@65kg)
WU (15,15,45,55)
3x5x65

Fine with heel plates. No raised heart rate or any problems. May do 67.5 best though just to keep progressing and getting setup right. That does mean my squat is behind my bench a little but that won't last long...

Bench
WU (15,15,35,45,60)
72.5x5
72.5x3
72.5x3

Weak

Chins (+2.5)
2.5x8
2.5x7
2.5x4

First time ever weighted. Hard to hold weight in legs, need to use the rucksack I think. Can't imagine. How ice does 37.5x3!! To 5kg next
 
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B)

Deadlift
WU (55,55,85)
5x100
3x5x110

Better. I can certainly lift higher weights but form goes. Slowly slowly catchy monkey. Tried to stay on the bar between reps but I think resetting each time helps get my hips down more.

OHP (42.5 again)
WU (15,25,25,35)
5x42.5
5x42.5
5x42.5

OHP you cruel but seductive mistress! Proper form fixes all :)

Dips
5kg x10
5kg x10
5kg x6

Need to track progress these better - I'm never sure when to stop. To failure each set I guess but that usually means very uneven sets

Rows
3x8x50kg

Hoiking these - need to understand the correct form better. Something about pulling your elbows back...
 
C)

Bit tired today; probably the 45 minute dance off with my 3 year old to the Guardians of the Galaxy soundtrack :)

Bench (72.5 again...again)
WU(15,15,45,60)
5x72.5
4x72.5
3x72.5
10x55

Stalling :( Last set as a punishment / annoyed with myself.

Squat
WU(15,35,45,55)
3x5x67.5

Taking progress slowly. My bench / squat / dead ratio is ridiculous :)

Pull-ups
CBA today
 
A)

Squats
WU (15, 15, 25,45,60)
3x5x70

Bar only is more for a shoulder stretching than warmup! Becomes a proper squat with 25. WS - first one was worst then got fine. Liking the feeling of tight hips being worked afterwards.

Bench
WU (15,15,45,60)
72.5x5
72.5x3

Fail.

Next time I think I just go for 75 and smash it. I've got two weeks until I'm away for a week otherwise would deload now.

Chins (+2.5)
5kgx6
5kgx5
5kgx4

Weight slipping between legs

Not a good session. Off to drown my sorrows in rhubarb crumble and custard.
 
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B)

No deadlifts as my legs are dead after cycling, short on time, and my daughter has woken me up each night this week. And my dog ate it.

OHP (+2.5)
WU(15,15,25,35)
45x5
45x4
45x0(!)

Just couldn't get the last set going. Still, felt ok up until then

Dips
5kgx10
5kgx10
5kgx8

Total 28 reps (+2 on last week)

Rows
3x8x50kg

Same weight, trying to get better form. Felt better - maybe due to lack of deadlifts earlier.
Edit: Had no usual upper back DOMS afterwards either
 
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C)

Bench (+2.5)
WU(15,15,45,60)
75x4
75x4
75x2
Jumped to 75kg (bodyweight - woo!). Got stuck after about 6" under that third rep. Got two more goes until holiday deload week. Will assess then.

Squat (+2.5)
WU(15,35,45,60)
3x5x72.5

Not too testing - most testing on core than legs I think

Pull-ups
6
5
5

16 reps. Tied PB. In the rain. #hardcore #butstillweak
 
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A)

Squats (+2.5)
WU (15,15,45,60)
3x5x75

Warming up without plates throws my balance for work sets - need to keep on ankle flexibility. Felt a little crumpled on last set. Love how squats get the heart going #cardio

Bench (75 again)
WU (15,15,45,60)
75x4
75x3
75x3

10 reps, as last time.

Chins (10kg)
10kgx5
10kgx4
10kgx3

Hindered partly by plate slipping in legs.
 
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Am on holiday all week so took stock of progress over a flat white this morning (so this will be boring for anyone but me!). I am thinking of using the w/c 15th December (15 weeks away) as my PB week which means trying 1x5 at my stated targets. Therefore mid November is the time to check again on progress and workout a map to my 1x5 targets from whatever weight I've got to.

Squats
Funny ones these given the change of technique. Most recent form stuff is mot relevant and need to get core braced better
Chances of reaching stated aim of 120kg by Christmas (45kg to go) = hopeful, it's 3.2kg every week ie a little more often than every other workout

Bench
I wrote once that I found better leg drive with them more under me so need to try that again. I am doing PBs every time now :)
Chances of reaching stated aim of 100kg by Christmas (25kg to go) = hmm I would think, certainly get to 90x5 which is 1.5xBW 1RM (calculated). I can repeat a weight 20 times before then! However, I am not progressing at the moment really (or at least getting 3x5 so we shall see....)

Deads
Form stuff is all about bar hump and scraping bar along shins. I think some more stretching of low hip position before first set would be useful.
Chances of reaching stated aim of 150kg by Christmas (40kg to go) = testing and I think I could do it but form needs to be good to make it worthwhile. It's only adding 2.5 per session, which is good to know (and note).

OHP
I'm already past my previous best (and that was probably not right). New form of pushing bar back behind head is working.
Chances of reaching stated aim of 60kg by Christmas (15kg to go) = lowish, but will keep at it and see where I get. I can repeat a weight 9 times.

Others
Im not sure whether to just keep using BW and upping the reps or to start loading with weight; the latter I assume

I also would like to get a 7 minute 2k row but that's a long way off! 7:45 sounds rather more possible, although I must improve my technique a lot
 
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A)

Have Ebola again but got to workout today to make time for rest before long ride next Saturday. Have been on holiday all week so done nothing more than some band pulls and bike riding (including a KOM!)

Squats (+2.5)
WU(15,45,60,70)
3x5x77.5

Feeling a bit bent over again on first set (first rep especially) but second and third better.

Looking at my records, I didn't do much more weight than this before I leapt to my all time PB of 1x5 @ 95.

Bench (75 again)
WU (15,15,45,60)
75x4
75x3
75x2

Trying feet underneath me for better leverage. Still not getting it I don't think.

Chins (BW)
8
7
5

In the rain again
 
B)

Deadlifts
WU (55,85,105)
3x5x115

Geekily pleased that my WS was made up of a 20, 15, 10 and 5 plate on each end of the bar :) Decision for next week is whether to continue with +5 or take it slow with +2.5 knowing that I would reach reach 150 by Christmas that way. +5 I think - keep pushing.

OHP
WU (15,15,25,35)
45x5
45x5
45x0

Improvement from 9 reps last time but again couldn't get last set started :o

Dips (5kg)
5kgx10
5kgx8
5kgx6

A little down on last time
 
No C last week due to this https://www.strava.com/activities/194020924

And no Squats due to hole in foot from jumping a fence to watch the ToB go past :) So not A bit a few random exercises.

Bench (form testing)
WU (15,15,45)
60x3
60x8
60x8
60x8

Trying to get legs right under me, which I understand is a bit more a power lifters way of doing things. Changed my plans at 60 (from normal routine) hence the odd rep numbers

Hang cleans
Bar x lots
25x5
35x3x2

Haven't done these for years! Not sure they're for me :o

Wide grip PUs
4
3
3

Laughable! May a pointer to why my bench is struggling? Hurt my arms more than back though
 
B)

Bit adrift this week due to cold and work, although have done cardio tues, weds & thurs.

Deads (+5)
WU (55,55,85,105)
3x5x120

Mm deadlifts. Took 3 mins rest between WS and struggled a little with grip towards the end of set 2 and 3. Haven't done them for 3 weeks though. Rep 4 is always the sloppiest - need to watch that. Even more happy that this weight was 1 x20,15,10,5,2.5 on each side :)

OHP (more reps @ 40)
WU (15,15,25,35)
40x8
40x5
40x5

Given I've failed a fair few times at 45, I took off 10% and upped the reps. Also took 3 mins between sets and form wise was making sure of a shoulder width stance. So, not a scientific test but interesting / different test for the muscles. Got stuck 2" on rep 6 for the last two sets

CBA with setting rack for dips

BOR
3x8x40kg
1 min rest (save changing the bar weight!)
 
Been a bit unmotivated recently - a combination of stalling weights / newb gainz gone, a bit of illness and probably just that weights are no longer the new fun thing again. Need to just settle in and get a few 4-6 weeks work in. Keep Xmas target in mind :D

A)
Squats (+2.5)
WU(15,15,55,70)
3x5x80kg

Low weight for most but nice to hit 80. Worryingly easy reps :) Had an interesting whole body tingle when finished - could be sugar levels or adrenalin, or maybe that's what gainz feels like! Form wise best reps were with a slow descent - remember for next time

Bench
WU (15,15,45,65)
75x3
3x5x65

Fighting 75 with bad form isn't helping, reset to 65.

Chins (BW)
5
5
5

1 min rest this time, keep the body guessing
 
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B)

Deads (+5)
WU (55,55,75,105)
2x5x125

Speed dropping now it's getting heavier. Last set just would not get going - maybe due not eating dinner before? Felt ok before that although weight is psyching me out a little.

OHP (high reps at 40 again)
WU (15,15,25,35)
40x8
40x5
40x3

2 min rest this time. If the first rep goes well the rest will follow but otherwise OHp yet again shows me some leg and then slaps me in the face.

Only big two today.
 
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