Today's reading is taken from the Swoley Bible

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
 
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
 
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