wozza2k's pursuit of vanity

wozza2k · 14 Sep 2014 at 17:29

Bit of form work on the squats, basically trying to work on depth and getting knees out more and keeping them out.

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

OHP
Bar 10
30kg 5
42.5kg 4 5 4

DL
60kg 5
80kg 5
100kg 3
120kg 1 1 1

Timed Farmer walks
25kg 45sec x 3

wozza2k · 17 Sep 2014 at 19:06

Went to the physio to get checked up yesterday and was told I'm suffering from peroneal tendinopathy and to cease bouldering and deload by 40% whilst I undergo physio work which is a bit of bummer.

Today session is lighter than usual but rest periods were also shorter to keep some sort of intensity, I didn't deload the upper bodywork as I don't feel they impact my ankle as much but will seek further advice from my physio session next week.

Squat
Bar 10 10
60kg 10 5
80kg 6 x 5

Bench
Bar 10 10
40kg 10
60kg 5
70kg 5 5 5 5 4

Row
40kg 10
50kg 8
65kgb5 x 5

Face pulls

Pull ups
7 3 2 4

wozza2k · 21 Sep 2014 at 15:34

Fasted session, admittedly felt a bit unmotivated.

Kept the rest time on squats down to 60 secs since I'm required to deload, polished off with battle ropes which slaughtered me so more conditioning is needed.

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

OHP
Bar 10
30kg 5 5
40kg 5 5 4 5 5

DL
60kg 5
80kg 5
100kg 3 x 3

Battle ropes
30 seconds
25 secs x 2

wozza2k · 23 Sep 2014 at 21:19

Felt weak and exhausted today, kept working set of squats to 60 seconds again. Bench wasn't happening for me today, rows went well. Plus side physio thinks my ankle is healing well and I should be able to start loading up soon

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

Bench
Bar 10 10
40kg 10
60kg 5
70kg 3 3 4 5 4

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

Face pulls

Pull ups

wozza2k · 25 Sep 2014 at 21:52

Same as previous session, kept resting time for squats to 60 secs, kept focus on tidying up form ie glute activation and all that Jazz.

Squats
Bar 10 10
60kg10
80kg 5 x 5
100kg 3 x 3

OHP
20kg 10
30kg 10
40kg 5 x 5

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

Farmer walks
24kg x 60 secs
24kg x 50 secs x 2

Pull ups
8 6 4

wozza2k · 28 Sep 2014 at 18:16

Not sure what happened with today's session as wasn't fasted and couldn't cope with as much.

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

Bench
Bar 10 10
40kg 10
60kg 5
72.5kg 5 3 5 4 3

Row
50kg 10
60kg 5 x 5

Chin ups
5 5 5

Battle ropes
30 secs
20 secs x 2

wozza2k · 30 Sep 2014 at 21:31

Stupidly went out on a school night last night, so felt a bit meh for this session, still it's done.

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

OHP
Bar 10
30kg 6
40kg 5 x 5

DL
60kg 5
80kg 5 5
100kg 5 3

Facepulls

mrthingyx · 30 Sep 2014 at 21:45

Hair of the dog gym session? Nice. :cool:

wozza2k · 5 Oct 2014 at 17:21

Fasted session without caffeine, took a long time to get into the session by which time I was already finishing. Not sure whether the lack of caffeine impacted things so will try again next week to see.

Bench
Bar 10
40kg 10
60kg 5 5
72.5kg 5 5 3
70kg 2 x 5

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

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

Facepulls

Timer farmer walks
24kg x 45 seconds x 3

wozza2k · 6 Oct 2014 at 21:45

Not sure why but struggling with the load currently, I understand why on the OHP (kept the movement slow and more controlled) but everything else just wiped me out.

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

OHP
Bar 10
30kg 8 5
40kg 5 5 4 4 3

DL
60kg 5 5
80kg 5
100kg 3 3

Pull ups
5 5 4

wozza2k · 9 Oct 2014 at 22:20

Another day, another session, just waiting for the physio to okay me to progress now

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

Row
40kg 2 x 10
50kg 10
62.5kg 5 x 5

Bench
Bar 10
40kg 10
60kg 3
72.5kg 3 3 4 3 3

Cable Row

Face Pulls

wozza2k · 12 Oct 2014 at 13:56

Yesterday:
Fasted session in a hurry.

DL
60kg 5 5
80kg 5
100kg 1 3 3
110kg 1

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

Today:
Fasted session.
Not sure why but glutes are absolutely fried today. Body is generally not coping recently which is strange as if anything I've upped my food intake.

Bench
Bar 10
40kg 10
60kg 5 5
70kg 5 5 4 4 4

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

Face pulls

mrthingyx · 12 Oct 2014 at 14:15

Were you rushing your rests?

wozza2k · 12 Oct 2014 at 15:15

Yesterday I kept them to under 90 seconds, but today not so much.

Both sessions were fasted but without caffeine so not sure whether that impacted things.

mrthingyx · 12 Oct 2014 at 16:20

Body loves a habit... Step outside those habits and all hell can break loose...

wozza2k · 15 Oct 2014 at 08:43

Last night:

Squats
Bar 10
60kg 3 x 5
80kg 3 x 5
100kg 5 5 3
110kg 3

OHP
25kg 10
30kg 10
40kg 5 5 5 5 4

DL
60kg 5 5
80kg 5
100kg 5
110kg 3 1

Pull ups

wozza2k · 16 Oct 2014 at 21:37

Felt smashed midway through tonights session, so struggled on the bench and didn't stay to do any accessory work.

Squat
Bar 10
60kg 10 5
80kg 3 x 5 (60 second rest)
100kg 3 x 5 (120 second rest)
110kg 2 x 3

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

Row
40kg 10
50kg 10
62.5kg 5 x 5

wozza2k · 18 Oct 2014 at 14:02

Faster session with caffiene such definitely makes a difference, tired towards middle of squats but that's expected since I started with deads.

Strangely my bulk have lead to weight loss :confused:

but I'm not sure whether that is because I've used different scales. Will get my usualll scales back and monitor over the coming weeks.

DL
60kg 10 5
80kg 5
100kg 5
110kg 5 3 3
115kg 3

Squats
Bar 5 5
60kg 5 5
80kg 3 x 5 (60 seconds)
100kg 3 x 5 (120 120 210 seconds rest)

OHP
20kg 10 10
25kg 10
35kg 5 x 5

wozza2k · 20 Oct 2014 at 20:16

Slowly testing myself on squats to see what I can and can't do. Bench felt comfortable so will up that next session, rows however I'll stick as I don't feel like I'm doing the full ROM at this weight.

Row
50kg 2 x 10
62.5kg 5 x 5

DL
60kg 5
80kg 5
100kg 5

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

Bench
Bar 10
50kg 10
60kg 10
70kg 5 x 5

Wide pull ups
5 5 5

mrthingyx · 20 Oct 2014 at 20:20

Good going, buddy - keep thst recovery as slow as it needs to keep your injury at bay!

And also so that you don't lift more than me... again.