Today's reading is taken from the Swoley Bible

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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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.
 
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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
 
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