wozza2k's pursuit of vanity

Another stupid short session tonight, work is eating into gym time :( Was hoping to pick up from last night and finish the full routine, no such luck there.

Bench
Bar lots
40kg 10 10
50kg 8 8
67.5kg 5 x 5 - last set felt ok, but I might stick at this weight for a couple of session to get used to this weight before progressing.

Pull up / leg raises / tricep push down
 
Bam! Finally a semi full routine :D

Started with DL due to racks being unavailable, I think I need to video and upload at the weekend for form check...

Squats went ok, but totally killed me, really thought I could squeeze out the last rep on the 3rd set then thought I could handle another set and bam legs just wasn't having it.

OHP was cut short but by this time was knackered.

DL
60kg lots
80kg 3 3 3
60kg 5 5

Squats
Bar 10 10
40kg 10 8
60kg 8 8
80kg 5 5
112.5kg 5 5 4 1

OHP
Bar10 10
30kg 5 5 5 5
35kg 4 4 4
 
Overall pretty happy with this session, hit PB on the squat weight at lower reps and I thought my form was ok...

Session cut short so BORs were left out and didn't get to film a DL for form check :(

Squat
Bar 10 10 10
40kg 10 10
60kg 8 8
80kg 5 5
115kg 3 3 (PB)
112.5kg 3 3 3

Bench
Bar 10 10
40kg 10 10
50kg 8 8
67.5kg 5 x 5

Form check videos:
Massive ankle collapse and duck feet going on :(



 
Lumbar seems a lot more stable than in January, with moar depth, too! = skillz. :cool:

Ankle mobility is still in need of work, but we're talking efficiency, there.

Finally, how good is your thoracic mobility (I.e. how straight and tight can you get your upper back), as there might be room for more 'chest up'.

Regardless, it's looking pretty damn good! :)
 
Squats at 115kg felt comfortable but not enough to hit the full 5 reps or sets, taking lounge rest time to recover which is clearly cutting to my whole session but not a lot I can do about that till I move.

Decided to DL tonight which felt ok, I can't seem to keep the tightness for more than 3 reps or I am being really anal about how tight need to be for the movement. Will do my best to get a video up at the weekend for feedback.

Squats
Bar 12 10
40kg 10 10
60kg 10 10
80kg 5 5
115kg 4 3 3 2

DL
60 lots
80kg 3 3 3 3
 
Started with incline bench (my body does not like this movement!) as squat racks were in use and our flat bench is broken apparently, didn't felt comfortable to go beyond 50kg so left it at that.

Felt stupidly tight and weak whilst warming up on squats, at 60kg I felt like I wasn't going to be able to hit 100 today, then at 80kg it clicked, felt really amped for 115kg, first rep caught the catchers which I've set too low! So that threw me off a bit... hopefully will hit 5 x 5 at the weekend.

Incline Bench
Bar 10 10
40kg 8 8 8
50kg 8 5 5 5 5

Squats
Bar lots
40kg 10 8
60kg 8 8
80kg 5 5
115kg 1 3 4 3

Row
Bar 10 10 10
30kg 10 8 8
40kg 5 x 5
 
Ok session didn't go as planned, was expecting to get a decent amount of time in and even film a DL form video but that didn't happen as triple booked and session got cut short....

Squats
Bar 12 12 12
40kg 10 10
60kg 10 10
80kg 8 8
115kg 4 4 3

Think I might drop down to 110kg for a few sessions, aiming for higher reps to see if that will help me progress

Video of 1st set at 115kg, been trying to floss the ankle out and felt the left is progressing better than the right...

 
I like to think that dropping back to weights with 8 reps for a while gives me the bigger muscles I need to shift more weight... Amirite? ;) :D
 
Weird night, hit PB on squats! Think my previous session was at 117.5kg as well and I didn't realise... 5kg to go and it'll be 1.5x BW, aim to do that before mid year!

Tapering down calories as summer is approach and I'm a vain Kermit, will see how that impact things

Squat
Bar lots
40kg 10 10
60kg 5 8 8
80kg 5 5
117.5kg 5 3 3 3 2

Row
Bar 12 12
30kg 8 8
40kg 5 5
42.5kg 3 x 5

Bench
Bar 10 10
40kg 10 10
50kg 10 10
67.5kg 5 x 5
 
Nothing to note for tonight. Still can't keep the tightness on DL for more than a few reps.

Squats
Bar 12 12 12
40kg 10 10
60kg 8 8
80kg 8 8
117.5kg 5 4 3 3 3

DL
60kg lots
70kg 5
80kg 3 2 1

Pull up/hanging leg raises
 
Do less at 60 then and sit on triples for a bit. Do some with the bar, some at 60 then work in to the working set
 
I find doing it with just the bar really strange, but yea I'll fiddle about and see how it goes.

I need to film a video to see if I'm doing it right, that lift have never been good to me.
 
Sorry when I say just the bar don't do deadlifts as that is odd I agree :D

I meant to say do some toight RDLs with the bar, then 60/70kg deadlifts :)
 
Quite good session on terms of getting the full routine out and more but took best part of 2 hours maybe more...

Working sets for squats are killing my time these days due resting longer, may not go full weight on every session so I don't neglect upper body....

Squat
Bar 12 12 12
40kg 10 10
60kg 10 10
80kg 5 5 5
117.5kg 4 1 4 5 5

Bench
Bar 20 20
40kg 10 10
50kg 8 8
67.5kg 5
65kg 4
60kg 5 5 5 5 5

Floor press
Bar 15
40kg 10 8 8
50kg 5 5 4

Row
Bar 10 10
30kg 10 10
40kg 8 5 5 5 5
 
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