Today's reading is taken from the Swoley Bible

Trundle trundle thump. That's the sound of me falling off the wagon, life getting in the way of gainz for the last few weeks. Has been 14 days since I last squatted :o I've got 6 weeks till test day so here's a chance to reset and plan to that

Bench (bench was in place so swapped them around)
WU (15,15,45,60)
3x5x67.5

Squats (@75)
WU (15,15,45,60)
2x5x75
75x10

Played safe - maybe too safe; hence the last longer set. Add 5kg next time (Friday) and a side order of man up.

Chins
8
8
5

Brrr, chilly. And nice big stretches at the bottom of each rep for wings like batman (or bane, either is fine)
 
B)

OHP (@40)
WU (15,15,25,35)
40x7
40x4
40x4
25x8

First to see if it helped being tested + Little drop set at the end. Was then told I only had ten mins left so left DLs for tomorrow

Dips (@10kg)
10kgx8
10kgx8
10kgx8

Ouchie
 
Got two days left this week so split the usual C session. Back still a little stiff after stupid charity bike sess on Thursday so did upper body today - leaves 80kg squats and Bulgarians tomorrow :)

Bench (@70)
WU (15,15,45,60)
4x5x70
70x4
45x10

Drop set at the end (no rest bar bar change). Annoyed I just missed the full set of 5x5x70.

BORs (@50)
3x8x50

Very perpendicular back and careful form.
 
Leg day

Not anywhere near 100% with this cold but last probable chance to gym for 5 days so needed to man up.

Squats (@80)
WU (15,15,55,70)
2x5x80
8x80

Happy. Going for cardio at the end, should have got 10 reps but given I was shaking by the time I stripped the weight off, I may have have stopped at the right time ;)

Having said it's leg day I had no other exercises in mind or much other equipment (and balls to calf raises), so let's improvise...

Sprints
1 x To the end of the road and back

Bleurgh, much more fun on a bike. Ah well, sure I'll get DOMS tomorrow :)

Pull-ups
7
6
5

18 reps is alright, in fact it's a PB.

Chins
5
 
Upper

I chinned off a night sitting in the cold and rain to watch rugby as I'm still fighting this man flu. So what else to do but hit the gym?

Bench (@60)
WU (15,15,45)
2x10x60
60x6

High reps time.

BOR
5x8x45

5 sets for a change with 1 min rests
 
C) (I guess)

Bench (@72.5)
WU (15,15,45,60)
2x5x72.5
4x72.5

Stuck under last rep, so added a finisher.
3x12x45kg

Squats (@82.5)
WU (15,15,55,70)
3x5x82.5

Didn't feel like my best form but all went up ok. Finisher time.

2x10x55

Mmmm. Today has been sponsored by anti-wusstamines.

Pull-ups
7
5
4

And I'm spent
 
B)

Need to get back to deadlifting so doing B, A, B this week

Deads
WU (55,55,85,105)
115x3
120x3

Got interrupted by work phone call here, then 125 wouldn't go up after the break

OHP
WU (15,15,25,35)
42.5x5
42.5x5
42.5x5

Sccchnice

BOR
WU (15,45)
3x5x55

Feels a lot heavier than usual after some deads.
 
Mixed thing

No energy for proper stuff so did some blah in front of Wales NZ game on catchup

Pull-ups
6
5
4

Bit weak given they're a starter

Band pull aparts (purple 23lbs)
5x20

Hurting by 16-17 reps on set 3. Tricep pump afterwards

Good morning (unweighted)
3x25

Going for good hamstring stretch each time.

Shoulder 21s (wife's 5kg)
3 sets

Even this weight was testing my shoulders by now :o
 
A)

Wrong way round as stand was that way and after much pancakes gainz for dinner I needed a lie-down first. Brrr the bar is cold - joy of a home garage gym!

Bench (@75)
WU (15,15,45,65)
75x5
75x4
75x3

Seems to be my stalling point :(

Squats(@85)
WU (15,15,55,75)
After last WU I had really tight hips. So kept it at 75 and did some more reps to make sure on form
4x5x75

Didn't feel well balanced tbh, maybe just rustiness. As usual it's not leg power but form and feeling tight all over. Last set was best
 
B)

Deads
WU (55,85,105)
3x3x120

Making sure of form after not doing them for a while. All felt good and stable.

OHP (@45)
WU (15,15,35)
45x5
45x5
45x3

Shorter warmup this time. Happy enough with 13 reps and for the first time my triceps felt the effort

Dips (BW and 1 min rest)
5x8

I'm a bit random with how far I lean forward on these - I believe you can focus on tricep or chest if you lean forward / straight (respectively)? Nice pump with the shorter rest - I think I might do more of this style of work with less rest and so I can get more accessory work in. Mainly for a bit of a change, although it maybe a slippery slope until it's chest on Monday and brocep supersets every other day!
 
C)

Bench (@70)
WU (15,15,45,60)
70x6
70x5
70x5

Terrible. Bar path all over the place. Guess I haven't recovered from dips 2 days ago.

Random extra thing
BOR (45kg, 60s rest)
3x8x45

Can do more weight than that with 60s rest. Not full of beans though - maybe my cold is affecting more than I think. Can't face heavy squats, must have slept poorly as back is stiff / aching.

Squats (v light)
WU (15,15)
5x5x55

Not sure it was worth it but it's stretching if nothing else. Will try for a good nights sleep tonight and come back on Monday.
 
A) on 5 hours interrupted sleep - kids eh, always stealing our gainz

Squats (@75)
WU (55)
3x8x75

Conservative again in terms of weight to make sure of form etc. Started to 55 as it was on the bar and felt fine so may slip 15s from now on - the lack of weight throws my balance anyway.

Bench
WU (15,15,45)
3x8x65, superset with inverted rows (10,10,10), 2 min rest

Trying something different again on preps for New Year shake-up. Inverted rows felt a bit odd and I have to move the bench but I felt pretty beaten up by the end

Chins (1 min rest)
4
4
3

Stick a fork in me - I'm done
 
Lounge against the machine

Babysitting tonight so doing a few bits to get back into it with whatever I can manage in the lounge - mind the lampshades! All 60s rest, 3 mins in between exercises

OHP
WU (15,15,25)
35x10
35x9
35x5
35x4
35x3

BOR
35x10
35x10
45x8
45x7

Floor press
15x5
25x5

Bah, can't get myself setup for higher weights.

T-bar row (improvising!)
30x8
40x8
5x15x45

Right side of back is tight again - will stretch once done. Last set took 2 pauses to complete. Bicep pump by the end!

Curlz (yes I went there)
5x15
5x8x25

Uncomfortable on wrists though - much prefer my ez curl bar

Bulgarians
BWx8 (each side)
5x8x10kg

Hurts my raised leg more than the one doing the work!
 
Last edited:
Was just moving bar back to garage but the bench called to me - what have I become?!

Bench (@77.5)
Wu(15,5,45,65)
77.5x4
77.5x3
77.5x1

First time ever at 77.5. So it's all PB baby :) Ugly stuff though.

In jeans so can't continue with usual squats so it's an turned into an upper day :o

Dips
3x9
5
1 min rests

Pull-ups
5
5
3
3
2

1 min rests

Did some stretching once home and some much more comfortable Bulgarians.
 
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