wozza2k's pursuit of vanity

In those vids, you aren't hitting the depth you were managing aroumd a month ago... appreciate you have had time off and that might be screwing with your confidence.

Also, I never noticed you had calves the size of Steedie's thighs, so have some "mirinz" as such! :)
 
Noted about the depth, my mobility work have dropped off and two weeks of sitting at a desk for 18 hours a day haven't done me much good, ankles are especially tight so will smash the hell out of everything and hopefully see improvements.

My calves look small compared to my thighs... I think my skinny ankles make my calves look bigger than they really are
 
For ankles just squat randomly all the time, i.e. ATG if your picking something up, or just hang out ina deep squat for a short period every day, it will open up some other things as well
 
Bit of an unstructured day due to equipment being in use, experimenting with 4/5 days a week instead of usual 3 days so trying not to totally slaughter everything.

Squats
Bar 15
40kg 10
60kg 10
80kg 5 5
110kg 3 x 3
115kg 3

DL
40kg 8
60kg 5 5 5
70kg 4
80kg 2 2 3

Bench
Bar 15
40kg 10
50kg 5 5
60kg 5 5

OHP
30kg 4 x 5
 
Finally some decent time in the gym :D decided to testout whether I could hit my previous squat, in terms of weight managed it but reps will need more work, not sure whether depth is slightly missing, ankle/heel cord on right leg is definitely needs smashing.

Messed about with deadlifts and think I'm slowly getting there, hopefully video below should reveal all...

OHP is a lift which never does much for me again I think mobilising them more may benefit

Squat
Bar 15
40kg 10
60kg 10
80kg 5 5
100kg 5
120kg 3 2 2
100kg 3
80kg 5

DL
60kg 3 x 3
70kg 2 x 3
80kg 5 x 3

OHP
Bar 10 10
30kg 5 5 5 4

Bench
Bar
40kg 10
50kg 8
60kg 3 x 5



 
Squat strength is back, need to work on hitting the volume now :D

Squat
Bar 15
50kg 10
60kg 10
80kg 5 5
100kg 3 3
125kg 1
120kg 2
100kg 3 x 3

Floor press
Bar 15
40kg 10 10
50kg 10 8
60kg 5

Bench
60kg 5
65kg 5
70kg 2
65kg 2 x 3

Row
Bar 10 10
30kg 10
40kg 7 5 5
45kg 5 5 5 5 4
 
Went in with the intention to start with bench so I'm 'fresh' for it but yet again the bench is in use hence the weird Floor Press session in-between.

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

Floor press
Bar 15
40kg 10
50kg 10
60kg 5 5
65kg 3 3 4

Bench
50kg 5
60kg 5 5

Row
Bar 10
30kg 10
40kg 3 x 5
45kg 5 x 5
 
Bit of a strange session, hit a new PB on squat but not convinced on the form (see video below), think I lost a bit of tightness midway so ended up collapsing and catching the frame a bit it still counts right?

Didn't count deadlifts but I was tired as hell by the time I got to them so didn't do a huge amount, just working on maintaining tightness and tidying up form.

Squats
Bar 15
40kg 10
60kg 10
80kg 5
100kg 2 x 5
120kg 3 x 3
125kg 1
130kg 1

Row
Bar 10
40kg 10
45kg 3 x 5
50kg 3 x 5

DL
40kg
60kg
70kg

 
Possibly needa to go a bit lower, but well done either way mate, looked easy. Few more weeks and youll have that
 
Thanks

I felt pretty comfortable and could maybe push more weight but since form was ropey, form work is probably best for the next few sessions.
 
Last edited:
Bench strength is definitely down, need to work on back as per usual.

Squat
Bar 15
40kg 10
60kg 10
80kg 5 5
100kg 5
120kg 3 3 3 2
100kg 5

Row
Bar 20
40kg 10 10

Bench
Bar 20
40kg 10 10
60kg 5 3 5 5 5
65kg 2

Face Pulls
 
Squats killed me! Don't think I've done 5 x 5 in a while, let's see how the legs feel tomorrow

Squat
Bar 20
40kg 10
60kg 10
80kg 8
100kg 5 x 5

DL
50kg 5 5 5
60kg 5 5
80kg 3 2 1
 
Whew! Getting back into volume, squats felt tight so need to mobilise more!

Squat
Bar 20
40kg 10
60kg 10
80kg 5
110kg 5 5 5 5 3

Bench
Bar 10
40kg 10
50kg 5 5
60kg 5
65kg 5 4 3 4 4

Row
Bar 15
40kg 5 5
50kg 5 x 5
 
Struggled with squats at 100kg today, not sure why but felt really tight in a bad way. Deadlifts however went ok, things clicked at 70kg so I'll upload a video soon for form check to see whether I'm doing it right

Squats
Bar 10
40kg 10
60kg 5 5 10
80kg 5 5
100kg 5 x 5

DL
40kg
50kg
70kg 5 5 5
80kg 3 2 1
 
Put squats at the end to allow more work elsewhere although felt super tight doing said squats, paused in the hole on the 60kg and 80kg to work on things.

Floor Press
Bar 15
40kg 10
50kg 10
60kg 5 5
65kg 5 5
67.5kg 5

Bench
60kg 5 5
65kg 3 x 5

Row
Bar 20
40kg 8 8
50kg 5 x 5
55kg 3 x 5

Squat
Bar
40kg 5 5
60kg 5
80kg 5
 
Yesterday:

Squats
Bar 10
40kg 10
60kg 10
80kg 2 x 5
100kg 3
120kg 3 x 3
125kg 2 x 1

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

DL
40kg 5
60kg 5
70kg 5
90kg 3

DL feel comfortable think maybe getting the form down.... Bench is a but of a grind so may drop the weight down to a comfortable 60kg and work in that next time.
 
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