wozza2k's pursuit of vanity

Nothing of note, bench is steadily going back up, squat is lower weight day.

Squat
Bar
40kg 10
60kg 10
80kg 5
100kg 3 x 5
110kg 5 3

Bench
Bar 10
40kg 10
50kg 6
60kg 5
65kg 5 x 5

Row
40kg 10 10
50kg 5 5
55kg 5 5 3
50kg 3 x 5
 
So I thought I try out this 'train fasted' malarkey, yea I am suffering :D

Couldn't hit the volume on squats and even bailed on the last rep, bench went ok but felt light headed/faint on the 4th set of rows so didn't finish do the 5th set, not really sure I should do this faster training thing...


Squats
Bar 10
60kg 10
80kg 5 5
100kg 5
120kg 3
125kg 2 2 2 2 2 1+F

Bench
Bar 15 10
40kg 10
50kg 8
65kg 3
67.5kg 5 x 5

Row
40kg 10 10
50kg 4 x 5
 
mrthingyx said:
Fasted training becomes much easier after a week or so. :)
Click to expand...

I can only realistically do it once as week due to how everything is set up, so will give it a few sessions to see how it goes.

Tonight:

Can't hugely complain, nothing outstanding nothing lacking, just works

Squat
Bar 10 10
60kg 10 10
80kg 5 5
100kg 5 5
120kg 5 3 3
125kg 2

DL
50kg 5
60kg 5
70kg 5
80kg 4 5 1 5
85kg 5

OHP
20kg 2 x 10
25kg 3 x 10
30kg 3 x 5
 
Boom no squats today so felt fresh for rows, bench was taken hence floor press then bench, chins as arms looking impoverish but don't want to go full bro and curl :D

Row
40kg 10 10
50kg 3 x 5
55kg 5 x 5
57.5kg 3 x 5

Floor Press
Bar 10
40kg 10
50kg 10
60kg 5
67.5kg 5 5 5

Bench
60kg 5
65kg 4 x 5

Chin-ups
8 5
 
Weird session of sorts, went with a few colleagues so not majorly focused, did however hit a new PB on bench which I can't complain about.

Messed about trying to learn some calisthenic bits from a colleague who does a lot of it

Squats
Bar 10
60kg 10
80kg 5 5
100kg 5 5
120kg 5 4 3

Bench
Bar 10
40kg 10
60kg 5
65kg 3 x 5
70kg 5
75kg 2

Pull ups
5 5 5

Random calisthenics bits....
 
Fasted training again, think this went ok considering it's less than 24 hours from the previous session

Squat
Bar 10 10
60kg 10
80kg 5 5
100kg 5 5
125kg 6 x 2

Row
40kg 8 8
50kg 8 5
57.5kg 4 x 5

DL
50kg 5
60kg 5
80kg 5 5
90kg 4 4

Chin
10 5 5 3
 
Tried to keep the rest period on the working of squats to 90 secs, that slaughtered me somewhat (last two sets were 2min then 2.5 min rests).

On deadlifts hamstrings didn't want to fire for the first few warmup reps but once I got going I was knackered

Squat
Bar 10 10
60kg 10
80kg 5 5
110kg 5 x 5

DL
50kg 5 5
70kg 3 x 5
80kg 5
90kg 3 2 1 1 2 1
 
TheCenturion said:
Your squats are progressing really well. Why isn't your deadlift higher than your squat yet? :D
Click to expand...

Form work and the fact that after squats I'm pretty shattered so can't shift much on DL. I keep meaning to separate Squat and DL to different days but find the squat is good as a warm up for loosening up things for the DL.

Tonight:

Think body is still exhausted from last night, felt weak before starting tonight, ended up floor pressing a lot as bench was taken up by a group of 'bros'.

Row
40kg 10 8 8
50kg 5 5
55kg 4 x 5
57.5kg 3 x 5

Floor Press
Bar 10 10
40kg 10
60kg 5 5
70kg 5 4 5 5 3 3

Pull / Chin Ups
Measly amounts
 
Not sure what happened tonight, went in expecting to do some damage instead I was humbled by the iron, just couldn't catch my breath as soon as I got to working sets on squats.

Squats
40 3 x 10
60kg 10
80kg 5 5
100kg 5
120kg 5 5 3

Bench
Bar 15
40kg 10
60kg 5 5
65kg 3 x 5

Face Pulls x lots
 
AC broken in the weights section, felt like working out in a sauna, sapped just standing in there!

Squats
Bar 10 10
60kg 5 8 8
80kg 5 5
100kg 5 x 5

DL
60kg 5 5
80kg 5 5
90kg 5
 
Comfortable session, rows broken up due to the bench coming free which isn't often! Need to be more confident on the rows and put more weight on it.

Row
40kg 5 10 5
50kg 5 5
55kg 5

Bench
Bar 15
40kg 10
50kg 8
60kg 5
65kg 5
70kg 5 5 4 4 4

Row
55kg 5 x 5
57.5kg 3 x 5

Pull/Chins

Face pulls
 
mrthingyx said:
*Sigh*

Oh, to live in a world where my bench exceeds my row. :(
Click to expand...

:confused:

Tonight:
May have been a little ambitious with the 130kg after the 6 x 2 but felt comfortable during them so thought I try a set of 2 but that didn't work.

DL just wasn't working as felt shattered after squats, so anything after 60kg was in singles.

OHP felt comfortable at 30kg so need to be more confident and add weight next session even though I've been neglecting this lift in favour of the bigger lifts.

Squat
Bar 10 10
60kg 10
80kg 5 5
100kg 5
125kg 6 x 2
130kg f

DL
60kg 5 5
80kg 5
90kg 3
80kg 3

OHP
25kg 10
30kg 5 x 5
 
TheCenturion said:
I think you should really consider putting DLs on a different day. Your squat and rows are so impressive and suggest that your DL should be at least 130 or so.
Click to expand...

I have considered moving my DL and have experimented with it on a different day but I felt opening with Squats loosens things up for me to be able to DL properly.

I've currently split the Bench/Row from Squat/DL, so I might experiment with a higher/lower squat day.

Today:
So i went out for a few alcoholic drinks last night (first time in about 6+ months) and woke up fine this morning and thought i'll get a lot done and would be able to squat 6 x 2 at 130kg but body was saying otherwise, not sure whether training fasted also impacted things a bit but what I didn't hit in weight I managed in volume. Threw in some DLs for form work, this did get me very lightheaded :eek:

Squats
Bar lots
60kg 10
80kg 5 5
100kg 5
110kg 3
130kg 1
125kg 2
120kg 2
100kg 3 5 5 5 5

Bench
Bar lots
50kg 8
60kg 5 5
70kg 3 3 3
65kg 5

Row
40kg 10 10
50kg 8
60kg 5 5 3
50kg 5 5


DL
60kg lots

 
I recently thought it's the other way round but after reviewing the video it looks like I've majorly got something up with my right side.

Will floss it out next few days and review again :(
 
Well I have a desk job so squatting naturally loosens things up, admittedly I don't need to go heavy but I find it soothing as a warmup...

I'll play around with heavy and low days on squats and see what progress I make on the DL, about to start studying again next week so I need to be smart with my time :s

Tonight:
Bar 10 10
60kg 3 x 5
80kg 2 x 5
110kg 5 x 5

DL
60kg 5 5
80kg 3 3 3
90kg 3 3
95kg 1 2 1

Chin/Pull ups
 
Massively short session tonight, in addition to playing around in new shoes (Merrell Vapor gloves) so thought I play it safer whilst I get used to a 'barefoot' shoe with minimal cushion/drop.

Both squats rack taken :eek: (although one Kermit was upright rowing and the other was lat raising :mad:) so started with DLs, worked out ok I guess but I'm still not hugely confident on this lift so cautious about throwing weights on, will video soon for a form check.

Squats felt ok, not sure the fact I have minimal distance between the floor impact things, if so I've not noticed yet.

DL
60kg 5 5
80kg 5
95kg 3 x 3
60kg 5

Squats
Bar 10
60kg 5
100kg 3 3 3
120kg 3 x 2
 
Another shorter session, worked on mobility at the end of the session rolling everything out, jee wee is it painful in places, think I've neglected it a bit too much recently.

Bench
Bar 10
40kg 10
50kg 10
70kg 5 5 4 5 5

Row
40kg 10 10
50kg 6 6
60kg 3 5 5
55kg 5 3
50kg 5 5
 
Need to give serious consideration to splitting up Squats & DLs, but yea I'll do that soon :o

Squats
Bar 10 10
60kg 5 5
80kg 5
100kg 5
120kg 5 x 3

DL
60kg 5 5
80kg 2 2 2
90kg 1 2 2
 
Right session worked out ok, due to up everything due to hitting 5 x 5 on everything, I'm tempted to keep the rows at 55kg as I feel the reps aren't slow and controlled.

Bench
Bar 10 10
40kg 10
50kg 5 5
70kg 5 x 5

Row
40kg 10 10
50kg 8 8
55kg 5 x 5

OHP
Bar 10 10
30kg 8 8
35kg 5 x 5
 
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