wozza2k's pursuit of vanity
- Thread starter wozza2k
- Start date
Body wasn't coping with squats today, legs felt especially tight and didn't like the movement in general which is probably a result of sitting down more than usual due to studies.
Bench felt ok surprisingly...
Deads stupidly didn't film but felt good and slowly get a hang of the '2 part' process of drawing out the slack then initialing the pull whilst keeping the hips from raising (I bet it doesn't look like how I've described when filmed...)
Finished off with a lot of sled push work which reallllllllly set my quads on fire and gave me a horrid pump
Squat
Bar
60 3 x 5
80 5 5
100 5 x 3
Bench
Bar
40 10
50 5
60 5
65 5 x 5
Deadlift
65 5 5
80 5
100 5
130 3 3
140 3 x 1
Sled push
Bench felt ok surprisingly...
Deads stupidly didn't film but felt good and slowly get a hang of the '2 part' process of drawing out the slack then initialing the pull whilst keeping the hips from raising (I bet it doesn't look like how I've described when filmed...)
Finished off with a lot of sled push work which reallllllllly set my quads on fire and gave me a horrid pump
Squat
Bar
60 3 x 5
80 5 5
100 5 x 3
Bench
Bar
40 10
50 5
60 5
65 5 x 5
Deadlift
65 5 5
80 5
100 5
130 3 3
140 3 x 1
Sled push
Still struggling with balance on the BSS especially on the right leg, not sure whether thats the ankle mobility messing about with things.
Bench felt comfortable which was surprising, rows I need to work on more...
Row
40 10 10
50 5 5
60 5 x 5
Bench
Bar 10
40 10
50 10
60 5
67.5 5 x 5
BSS with 12kg KBs
5 x 5
Pull ups
5 5 3 4 2
Bench felt comfortable which was surprising, rows I need to work on more...
Row
40 10 10
50 5 5
60 5 x 5
Bench
Bar 10
40 10
50 10
60 5
67.5 5 x 5
BSS with 12kg KBs
5 x 5
Pull ups
5 5 3 4 2
So after whining like a little kitten about whether I should carry on with OHPs I did them tonight with strangely no/minimal pain so I guess I'll keep them in but keep the weight conservative and work on mobility etc.
Squats felt good but a slight grind so will work on negatives, same with deads will have to slow down the negatives.
Was too tired after all that to do BSS...
Squat
Bar 10
60 10 8
80 5
100 5 5
110 3 x 5
Dl
60 3 x 5
80 5 5
100 5
120 4
140 1
130 3 1 1
120 3
OHP
Bar 10
30 5 5
35 5 x 5
Squats felt good but a slight grind so will work on negatives, same with deads will have to slow down the negatives.
Was too tired after all that to do BSS...
Squat
Bar 10
60 10 8
80 5
100 5 5
110 3 x 5
Dl
60 3 x 5
80 5 5
100 5
120 4
140 1
130 3 1 1
120 3
OHP
Bar 10
30 5 5
35 5 x 5
Really struggled to pull 130 on deads tonight 
but everything else felt ok. Still a little work needed on the balance with BSS but generally it was ok.
Deadlift
60 8 5
80 5 5
100 5
120 5
130 1 1 1 1 1
120 3 3
OHP
Bar 10 10
30 8 8
35 5 x 5
BSS - Single KB
12kg 5
16kg 4 x 5
20kg 2 x 8
Pull ups
8 8 7 3
but everything else felt ok. Still a little work needed on the balance with BSS but generally it was ok.Deadlift
60 8 5
80 5 5
100 5
120 5
130 1 1 1 1 1
120 3 3
OHP
Bar 10 10
30 8 8
35 5 x 5
BSS - Single KB
12kg 5
16kg 4 x 5
20kg 2 x 8
Pull ups
8 8 7 3
Need to do more volume work with squats I think, I seem to struggle once I get to the 4th rep even on warmup sets, the 10 @ 60kg was sheer determination.
Been messing about with banded shoulder work a lot recently and just generally a lot more maintenance work and it seems to have paid dividends, with bench tonight at 70kg being very comfortable.
Added dips into the program which admittedly I struggled with but I guess thats to be expected when I've never played with the movement before.
Squat
Bar
60 5 10 5
80 5 5
100 5
105 3 x 5
110 3
Bench
Bar 10
40 10
50 8
60 5
70 5 5 3 3 3
Row
40 8 8
50 5 5
60 5 x 5
Dips
5 x 5
Been messing about with banded shoulder work a lot recently and just generally a lot more maintenance work and it seems to have paid dividends, with bench tonight at 70kg being very comfortable.
Added dips into the program which admittedly I struggled with but I guess thats to be expected when I've never played with the movement before.
Squat
Bar
60 5 10 5
80 5 5
100 5
105 3 x 5
110 3
Bench
Bar 10
40 10
50 8
60 5
70 5 5 3 3 3
Row
40 8 8
50 5 5
60 5 x 5
Dips
5 x 5
Trying to get to your level!
Switched up the sessions as going to deadlift tomorrow.
Squats I'm happy to be progressing but need to get a video up to see whether I'm still wonky on the setup.
On bench shoulder and pec felt quite tight, not really sure whether thats because the last session was a bench session, will smash that out next few days and over the weekend.
Row I'm kept the weight the same to really slow the movement down and get the movement better which seems to hit the lats more.
Dips were a struggle, I think I'm lacking shoulder stability along with various other bits, will read through K.Stars book re dips and see what I can do to improve that.
Squat
Bar
60 8 8
80 8 5
100 3 x 5
110 5 5 3
Bench
Bar 10
40 8 5
50 5
60 5
70 5 5 5 4 5
Row
40 10 10
50 10 8
60 5 x 5
Dips
4 5 6
Face pulls
Squats I'm happy to be progressing but need to get a video up to see whether I'm still wonky on the setup.
On bench shoulder and pec felt quite tight, not really sure whether thats because the last session was a bench session, will smash that out next few days and over the weekend.
Row I'm kept the weight the same to really slow the movement down and get the movement better which seems to hit the lats more.
Dips were a struggle, I think I'm lacking shoulder stability along with various other bits, will read through K.Stars book re dips and see what I can do to improve that.
Squat
Bar
60 8 8
80 8 5
100 3 x 5
110 5 5 3
Bench
Bar 10
40 8 5
50 5
60 5
70 5 5 5 4 5
Row
40 10 10
50 10 8
60 5 x 5
Dips
4 5 6
Face pulls
Bit of focus on deads tonight, messed about with the trap bar as well which was a much better movement to me than traditional deads so looking into working that into the routine somehow.
Not sure what the hell happened with the pull ups as I get an extra rep out with each set, I ideally need to mix up the grips and go wider to build that stable base.
Deadlift
60 5 5
80 5 5
100 5 5
120 5
130 3
140 3 1 2 1 1
Trap bar DL
100 1 5 4
OHP
Bar
30 8 8 5
35 5 x 5
Pull ups
6 7 8
Sled push
25kg 2 x 20m
50kg 2 x 20m
60kg 2 x 20m
70kg 2 x 20m
Not sure what the hell happened with the pull ups as I get an extra rep out with each set, I ideally need to mix up the grips and go wider to build that stable base.
Deadlift
60 5 5
80 5 5
100 5 5
120 5
130 3
140 3 1 2 1 1
Trap bar DL
100 1 5 4
OHP
Bar
30 8 8 5
35 5 x 5
Pull ups
6 7 8
Sled push
25kg 2 x 20m
50kg 2 x 20m
60kg 2 x 20m
70kg 2 x 20m
Happy with tonight's session, managed to get 115kg on squats after the 3 x 5, then on bench managed to get 5 x 5 (although I did get befriended by a full bro who thought I should put on more weight and let him spot me/upright row it).
Squat
Bar
60 10 8
80 5
100 5
110 3 x 5
115 3
Row
40 10 10
50 8 8
60 5 x 5
Bench
40 10
50 10
60 5
70 5 x 5
Dips
5 5 6
Sled push
25 x 20m
45 x 20m
60 x 3 x 20m
Squat
Bar
60 10 8
80 5
100 5
110 3 x 5
115 3
Row
40 10 10
50 8 8
60 5 x 5
Bench
40 10
50 10
60 5
70 5 x 5
Dips
5 5 6
Sled push
25 x 20m
45 x 20m
60 x 3 x 20m
After last nights successful session, I had a really turd session tonight Just couldn't grip the bar properly on deads at all (will look into getting some chalk in the future).
After OHP I just couldn't face doing BSS or Pull ups, generally just meh
Deadlift
60 8 5
80 5
100 5
120 5
140 1 1 1 1
130 2 1
120 3 2 1
Trap bar
100 5 5
110 5 5 5
OHP
Bar 10 10
30 8 5
35 5 x 5
Just couldn't grip the bar properly on deads at all (will look into getting some chalk in the future). After OHP I just couldn't face doing BSS or Pull ups, generally just meh
Deadlift
60 8 5
80 5
100 5
120 5
140 1 1 1 1
130 2 1
120 3 2 1
Trap bar
100 5 5
110 5 5 5
OHP
Bar 10 10
30 8 5
35 5 x 5
Explains why I find it easier and enjoy it more 
Tonight:
Interesting session tonight, hit a PB on squats for this year which I think wiped me out energy wise for everything else so didn't do much else...
It doesn't look like I'm setting up on the wonk as much as previously but there is still a wonk to the moment which I need to work on.
Squats
Bar
60 5 10
80 5 3
100 3 3
110 5 x 3
115 3
120 1 (2015 PB)
Bench
40 10
50 8 8
60 5
70 5 3 3
Tonight:
Interesting session tonight, hit a PB on squats for this year which I think wiped me out energy wise for everything else so didn't do much else...
It doesn't look like I'm setting up on the wonk as much as previously but there is still a wonk to the moment which I need to work on.
Squats
Bar
60 5 10
80 5 3
100 3 3
110 5 x 3
115 3
120 1 (2015 PB)
Bench
40 10
50 8 8
60 5
70 5 3 3
Interesting session, deadlifts was a struggle did give 140kg a good few tries but it just didn't want to budge in any way, rows however felt really good and dare I say even 65kg felt easy.
Squats was just thrown finisher of sorts so didn't expect much from it.
Currently on a calorie deficit but last few days have been a bit YOLO so this probably impacted today significantly.
Deadlift
60 8 5
80 5
100 5
120 3 x 2
130 3 x 2
Rows
40 10 10
50 8 8
60 5 x 5
65 3 x 5
Squats
60 5
80 5
100 3 x 3
Pull ups
7 6 5
Nordic curls
Squats was just thrown finisher of sorts so didn't expect much from it.
Currently on a calorie deficit but last few days have been a bit YOLO so this probably impacted today significantly.
Deadlift
60 8 5
80 5
100 5
120 3 x 2
130 3 x 2
Rows
40 10 10
50 8 8
60 5 x 5
65 3 x 5
Squats
60 5
80 5
100 3 x 3
Pull ups
7 6 5
Nordic curls
Lack sleep last night but made up but overdosing on caffeine whilst at work so much I got the shakes
Semi utilised that in the gym by cracking out some decent squats, but suffered on rows and bench (so much so I got pinned under the bar on the 4th set).
I think I'll give my body a break tomorrow
Squat
Bar 10
60 8 5
80 5 5
100 3
110 5 x 5
115 3
Row
40 10 10
50 8 8
60 5 5
65 5 5 4 4 4
Face pulls
Bench
Bar 10
40 10
50 8
60 5
70 5 5 5 4 3
Semi utilised that in the gym by cracking out some decent squats, but suffered on rows and bench (so much so I got pinned under the bar on the 4th set
).I think I'll give my body a break tomorrow
Squat
Bar 10
60 8 5
80 5 5
100 3
110 5 x 5
115 3
Row
40 10 10
50 8 8
60 5 5
65 5 5 4 4 4
Face pulls
Bench
Bar 10
40 10
50 8
60 5
70 5 5 5 4 3
Miscalculated weights and pulled 140 quite comfortably so thought I give 150 a go which I managed to get up after a good while of psyching myself up , even managed two more dodgy reps but didn't count them.
Too exhausted to lift anymore after all the deads so do a bit of conditioning work to get the heart rate up.
Deadlift
60 5 5
80 5 5
100 5 5
120 5
140 3 3
150 1
Trap bar deadlift
100 3 3
120 3 3
140 3
150 1
Sled Push
40kg x 4 x 20m
65kg x 1 x 20m
Sled Rope Pull
40kg x 1 x 20m
60kg x 2 x 20m
Tyre flips 80kg
20m x 2 x 20m
, even managed two more dodgy reps but didn't count them.Too exhausted to lift anymore after all the deads so do a bit of conditioning work to get the heart rate up.
Deadlift
60 5 5
80 5 5
100 5 5
120 5
140 3 3
150 1
Trap bar deadlift
100 3 3
120 3 3
140 3
150 1
Sled Push
40kg x 4 x 20m
65kg x 1 x 20m
Sled Rope Pull
40kg x 1 x 20m
60kg x 2 x 20m
Tyre flips 80kg
20m x 2 x 20m
Too exhausted for lifting but does sled pushes?
Machine.
I feel it works me in a different way so can handle it
