Today's reading is taken from the Swoley Bible

C)
Split up this time into bench today and squats tomorrow

Bench (@67.5)
WU (15,15,45,55)
3x5x67.5
55x5 (paused)

Trying some paused ones as a finisher. Not sure what I supposed to feel but shall research properly. I'm probably doing needless "accessory-esque" stuff here rather than just benching!

BOR
55x5
55x8
55x8

Shade too heavy

PUs (BW) (after a brief shop trip)
5
2.5 (Wide grip)
4

1 min rests
 
A)

Still got DOMS after Saturday squats. More hip soreness than muscle pain. I know I wasn't doing nice reps at 82.5 so dropped to 70 to make sure of form again

WU (15,15,45,60)
3x8x70

Last rep of set 1 was ugly. Rest were fine although could feel the fatigue towards the end.

Bench
WU (15,15,45)
3x8x60

That squat session got me in a high rep mood clearly!

Tried some chins but right wrist was hurting so gave them a miss.
 
OHP GVT (with massive chest DOMS from Monday)

WU (15,15)
10x30kg
10x30
10x30
7x30
7x30
6x30
6x30
6x30
5x30
5x30

Ended up being often 2 mins rest as distracted writing lyrics for the wedding at the weekend.

This week is all a bit off in my usual diary hence the odd set of exercises, but quite enjoying them / the change. Ive also been riding to work more since my car pass renewal was refused :o I've only done my plateauing lifts and at least its still compound stuff and not bicep superset with bicep
 
B)
Deadlift
WU(55,55,85,105)
3x5x115

Took a safe weight given I've had two weeks off DLs.

Missed OHP due to yesterday's exertions.

BOR (@30 GVT)
WU (15,15)
8x10x30kg
15x30
12x30

Few more reps at end as 30 was clearly a shade too low.
 
Last edited:
Warning - another self centred post coming up!

On Monday it'll be 9 weeks to go until what I targeted as my test week. Have been off it recently with working away and messing with GVT (let's call it a de load week). So, what to do-

Squat
Target is 3x5x100kg. That means (after 75 this Sunday) of 80kg start and adding 2.5 per week - no missed weeks. Given I squat twice a week, I think I'll make Monday the heavy day and higher reps on Friday (post bench).

Bench
Target is 3x5x90kg. Heavy day is Friday, starting at 3x5x75 and giving me 3 Mis weeks adding 2.5 each time. Higher reps on Monday post squats.

Deadlift
Target is 3x150. I did 115x3x5 comfortably yesterday so pattern is something like 3x5x120, 125, then 3x3x132.5 and add 2.5 per week?

OHP
Target is who knows. 50 maybe? Bit rubbish but it's a toughie.

After Christmas I think I'll adjust for a higher volume (sets of 8) apart from Deadlift to mix it up. I've quite enjoyed the GVT for a change but takes ages (!) so 3x8 will do. I've also toyed with swapping OHP for bench (ie doing that twice a week and bench once)
 
A)

Back to it - feels good

Squats
WU (15,15,45,65)
3x5x75

Played it safe - 80 next time.

Bench
WU (15,15,45,55)
65x7
55x9
55x9

New AMRAP bench light day.

Chins (BW)
8
7
5
 
B)

Deads (@120 again)
WU (55,55,85,105)
3x3x120

Wimped out of last two reps - felt heavy and legs are still sore from Monday squats and riding in today. Took a step back on lockout on rep 1 of set 3 but surprisingly no great issues regaining control

OHP (45 again)
WU (15,15,25,35)
45x5
45x4
45x1

Interested to see how less DL would affect OHP. Answer = not much! Last set would just not get going. Although should be happy given I've not done these for a while.

Dips (BW)
10
10
8

Haven't done these in a while, fun stuff.
 
Part one of C as I had a spare evening I thought i would break it up to allow for more gainz.

Bench
WU (15,15,45)
60x8
60x8
60x8
60x6
60x8

Weak. Feet pushing better on last set (weight on heels)

Flys
5kgx10
10kgx12
10kgx15

No dumbells so using tri-grip plates. Could do more weight - stopped due to plates banging into my wrists more than chest pain, although my shoulders were clicking on the last set.

BOR
WU (15,15,35)
5x55x5
 
Squats
Wu(15,15,45,65)
4x8x75

3 mins rest for last set. Pretty happy with form as long as the bar sits low enough. Should have gone for fifth set but wimped out, although had wobbly legs walking back home :)

Pull-ups (BW)
6
5
5
5
4

Aimed for 20 in 5 sets. Happy with 24
 
A)

Squats (@80)
WU (15,15,45,65)
3x5x80

Felt heavy on the back and legs were complaining after 33 miles on the bike but never in doubt it was going up and no bum tuck :)

Bench
WU (15,15,45)
65x7
65x7 (I think, lost count)
65x5

Feet were sliding on wet floor :(

Chins (BW)
6
7
5

Wasn't in the mood for these for some reason
 
Upper day

Changing things around again due to work and family stuff. Decided bench needs most work (and rack was setup for bench) so do that today and hopefully do deadlifts on Sunday

Bench (@70)
WU (15,15,45,60)
70x5
70x5
70x3

Funny how 70 feels so heavy now

Dips (5kg)
5kgx8
5kgx8
5kgx8

BOR
WU (15,45)
60x5
60x5
60x8

PB, never done 60 before :) First set heavy, last felt best
 
B)

A day of excuses - was out last night, long day due to 3 yr old not wanting the extra hour in bed, blah blah

Not in the mood basically :(

OHP
WU (15,15,25,35)
45x5
45x4
35x8

Went for 35 at end rather than fighting one rep at 45

Deads (light)
WU (55,85)
3x3x105

Given the tiredness, thought I do lighter and work on getting hips down (and chalk for grip). Felt more in hamstrings than usual
 
Upper day

Tired after long day of work and much dinner party preps to do so a quick bench sess leaving a squats day for Thursday

Bench
WU (15,15,45)
65x8
65x8
65x4
45x10

Same reps than last time @65 but a different pattern. Felt more leg drive again and more lower back soreness after, although the left upright was higher than right so was a bit tricky to re-rack.

BOR (@57.5)
WU (45)
2x8x57.5
45x10

Was hoiking 57.5 again

Dips (BW)
15

Little finisher. Feeling sick by now :o
 
C)
Shattered again, all out of sync too due to work blah and dinner parties.

Bench (heavy)
WU (15,15,45,65)
75x3 (should have had 4th rep)
75x3
75x1

Not back to that level then!

Squats
WU (15,45,55)

Lost a toenail after a long running battle to stay attached to my foot; result being I can't yet put pressure on left foot enough to squat any real weight :(

Pull-ups
6
6
5

Chins
8

Finisher
 
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