wozza2k's pursuit of vanity

Bit of a weird session, was short on time as I had an appointment to get to so supersetted the 100kg squats with the bench warmups, that slaughtered me to say the least, but even at 60/80kgs I was getting gassed out.

Side notes: Session was completed fasted. 60/80kg squats I tried to keep a more narrow leg placement as to not be so quad dominant.

Squats
Bar 3 x 5
60kg 3 x 5
80kg 3 x 5
100kg 2 x 5

Bench
Bar 10
40kg 10
60kg 5
70kg 5 5 3

Row
40kg 10
50kg 10 5
60kg 3 x 5
 
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Eugh 5 hours sleep last night, AC was down in the gym and just after a physio session, this session wasn't destined to be amazing. Everything was a grind bar maybe the deads. I Thought I would mess about with Z press which is an interesting movement for me, not sure I have the flexibility/mobility as it felt taxing just to get into position...

Squats
Bar 5 5 5
60kg 8 8 5
80kg 2 x 5
100kg 3 x 5

DL
60kg 5 5
80kg 5 5
100kg 5

Z press
Bar 10 10
30kg 3 x 5
35kg 5 3 1 1

Wide pull ups
3 x 5
 
30/10/14:
Felt gassed throughout the session not really sure whats happened in the last week or so, every session I haven't felt 100%. Professional exam is approach fast so will probably drop sessions here and there so hopefully come back better in a few weeks :)

Squats
Bar
60kg 3 x 5
80kg 2 x 5
100kg 3 x 5
110kg 3 2

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

Bench
Bar 10
40kg 10
60kg 8
70kg 5 5 5 3
 
Yea I've been staying off the high reps as I've been getting gassed and struggling to recover but I guess if I don't do them I'll never get better.


Today:

Fasted session without caffeine.

Legs been feeling really tight recently which is weird considering I've been stretching and rolling them out more than often but again I've been sitting for longer periods of time so maybe that's the reason.

Experimented with hook grip on deads to see if that feels better, it certainly feels like I can probably secure more weight with hook grip but need to get used to it as it felt weird? Decided to play around on the rowing machine for a bit just something different.

Squat
Bar 5 5 5
60kg 10 5
80kg 2 x 5
100kg 2 x 5
110kg 5 5 3

DL
60kg 5 5
80kg 5
100kg 5
120kg 2 2 2

Rowing machine
1,225 metres in 5mins
 
Just a lighter session to keep things in check, generally struggling though but not sure why.

Squats
Bar 10
60kg 3 x 5
80kg 2 x 5
110kg 3 5 5 3

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

Row
40kg 10 10
50kg 5
60kg 3 x 5
 
Been the best part of two weeks since last session but to work etc, been neglecting the body in the sense no mobility work was completed, diet and sleep went right off track last week (still trying to recover the sleep side of things).

This session was completed fasted with less than 4 hours sleep and proceeding a night of drinking so maybe that explains the maggot figures.

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

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

Squats
Bar 5 10
60kg 5 5
80kg 3 x 3
85kg 2 x 3
 
Felt really weak but so good to get back into it :)

This morning:

Quick fasted session after some light mobility and stretching work, deads felt comfortable ish, just happy I managed to pull the 105 even if it is for doubles, OHP was never my strong point so whatever.

Deadlift
60kg 5 5
80kg 5 5
90kg 5
100kg 2 2 2
105kg 2

Ohp
20kg 10 10
25kg 8
30kg 5 x 5

Face pulls
 
Glad to get back to 100kg again on the squats, will stick at this weight for a few sessions to iron out form just to hit the 5 x 5, same with rows. Bench didn't feel stressful as such but shoulder didn't feel amazing so will stick at this weight and mobilise the hell out of everything.

Pull ups totally slaughtered me and was the biggest struggle even with 3 reps, will work on that and hopefully see improvements.

Squats
Bar 10 5
60kg 5 5
80kg 5
90kg 3
100kg 3 x 5

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

Bench
Bar
40kg 10
50kg 8
60kg 5
65kg 3 x 5

Cable Rows

Pull ups
3 x 3
 
Decided to experiment with bottom-up squats just to mess about with form etc. totally whooped me good, will probably work these into my strange routine here and there.

OHP felt strangely comfortable so will up the weight and see where that goes. On deads I need to work on being able to complete 5 reps at 100kg but will play around.

Deadlifts
60kg 5 5
80kg 5
100kg 2 3
105kg 2 2
110kg 2 2

Bottom-Up squats
40kg 5
60kg 5 5 5
70kg 5

OHP
20kg 10 10
30kg 10
35kg 5 x 5

Face pulls
 
Yup Mrthingyx is correct. Basically from bottom of the squat work back up, it is hellish harder than it sounds.

Tonight:
Manage to hit 5 x 5 on everything, squats was murder from 3rd set onwards so may stick at this weight for another session.

On bench my right shoulder felt right as going to be cautious on this one and see how the next session goes, will carry on doing mobility work and see if it improves may revisit the physio although I'm not convinced how good my current one is.

Rows felt ok but being at the end of the routine I feel it gets neglected so may swap order next sess :)

Squats
Bar
60kg 10
80kg 6
100kg 5 x 5

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

Row
40kg 10 8
50kg 6
60kg 5 x 5

Cable row
 
Work is eating into my personal time so shorter and less motivated session.
Happy with deadlifts 'progession', squats I'm trying to play around with a more narrow stance which should recruit the glutes and hamstring more (physio said I'm very quad dominant). Still no love for OHP but onwards.

Deadlift
60 5 5
80 5 5
90 5
100 3 3
110 3 3
115 1 2

Bottom-up Squats
40 3 x 5

OHP
30 10 10
35 5 5
40 5 5 3
 
Video from behind as requested, admittedly not the best angle and maybe a little too close up :eek:

Upon on reviewing the videos I'm not sure whether I have been squatting wonky these few weeks or whether I just wasn't into it tonight but they look shockingly bad but they do show up I am weaker on one side as my physio have pointed out, the nuisance thing is my physio have only recommended me to do glute bridges and single-leg, single arm reach exercises.

Tonight's session:

Squat
Bar 10
60 5
80 2 x 5 - 2nd set filmed
100 3 x 5 - 1st set filmed

Bench
Bar 10 5
40 10
60 3 x 5

Row
40 10 10
50 8 5
60 5 x 5

Pull up
5 5 4

Face pulls



 
:( I'm so broken :(

I'm guessing that's how I done my ankle in previously, will look into investing in some high heels, finding anywhere to try them on is a pain, should have tried them at the last meet since I've been um and ahing for ages about them.

I played around with the split squats today and Lawd they made mince meat out of me, I remember the Physio putting me through something similar but he didn't say what it was hence I forgot about it. I am definitely stronger on my left side as I really struggled with the right side, this was all without weights :eek: I'll play around with this on a regular basis and probably do it banded so it's more stable rather than leak/rely on my more dominant side.

Deadlift
60 5 5
80 5
100 4 3
110 2 2
115 2 1

OHP
20 10
30 5 5
40 5 5 5 4 4

Deficit Bulgarian split squats

Farmers walk
24kg 60s 60s 45s

Pull ups 5 5 4

Face pulls
 
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Kept things a bit conservative as I need to squeeze myself into some formal wear tomorrow and my legs is not agreeing with the suit, although admittedly I struggled with squats not sure whether that is due to a more conscious effort to keep things balanced.

BSS are still slaughtering me, but I'm slowly geating a hang of the movement and slowly becoming more stable at it.

Squats
Bar 2 x 10
60 3 x 5
80 2 x 5
100 1 1 3 3

Row
40 2 x 10
50 2 x 8
60 3 x 5

Bench
Bar 10
40 10
50 8
60 3 x 5

Deficit Bulgarian split squats
 
Session went as well as it could considering 4 hours sleep and too much alcohol the night before. Still struggling with the split squats but that is expected.

Deadlift
60 5 5
80 5 5
100 4 3
110 2 2

Ohp
25 10 10
30 8 8
35 5 5 5
40 5 3

Split squats
 
Woke up all over the place, meaning I was disorganised which messed up timings and without time to fully stretch out etc. Considering I was rushed for time I'm semi happy with this session.

Squat
60 5 5 5
80 5 3
100 3 x 5

Row
40 10 10
50 5 8
60 3 x 5

Pull ups
5 5 4
 
GSVBagpuss said:
I'm behind you on regular squats weight wise and they kick my ass too!
Click to expand...

Yea they are supposed to make your life miserable but they're good for sorting out imbalances unfortunately my imbalances are quite significant.

Tonight:

Felt really motivated to shift some weight on dead so low through it all fine until the very last rep where some PT and their client decided to set up behind me which distracted me which make have caused me to pull/throw the weight awkwardly, will see tomorrow if I am in pain :(

DL
60 5 5
80 5
100 5
110 3 3
120 2 + f

Ohp
20 10 10
30 5 5
35 5 5
40 5 5 4

Split squats

Cable rows
 
Back feels slightly stiff (dodgy deadlifting other night), knees are sore (stacked it down the stairs other day), just seem to be racking up injuries recently :( so trying to be careful with everything tonight. Will have to book a physio session soon to maybe assess everything and tidy up any niggles

Squat
Bar
60 5 5 5
80 5 3
100 3 3 5 3

Bench
Bar
40 10
50 8
60 5 x 5

Row
40 10 8
50 6 8
55 5 x 5

Cable row

Split Squats
 
Started swimming lessons over the weekend in the bid to get good at it not sure whether that impacted today's session as felt tired and weak. Split squats starting to feel good and balance is getting better, I did notice I've either got wonky hips (do I have scoliosis) or one leg longer than the other as I notice the travel on one leg compared to the other feels different not sure whether this is in my head and I'm just setting up badly... Will experiment over next few session and see

DL
60 5 5
80 5
100 3 3 3
105 2 2

OHP
Bar 10 10
30 10
40 5 5 5 3 5

Split squats
 
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