wozza2k's pursuit of vanity

Everything just feels all over the place currently, admitted there's a lot of variables outside of training but meh onwards I suppose.

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

DL
60 10
80 5
100 5
120 5
140 3
150 1 1
140 f
120 3 3

Trap Bar DL
60 5
100 5
120 5
140 5
150 3 3 3

Pull up
BW + 8kg 8 6 6
BW + 12kg 3 2

Sled
50kg x 20m x 1
65kg x 20m x 5
 
Energy levels are not there, higher rep ranges are a struggle and need a longer rest time. Right shoulder is still sticking so really need to really floss the hell out of that, plus it clicks when overhead pressing with a DB :confused:

Throwing 1 mile run/sprints into the mix here and there to get conditioning up. First run in 2 years resulted in 9:49 for a mile so aim is to get that down to 9:00 then maybe 8:00.

Squat
50 10 10
80 8 8
100 3 x 8
110 3 x 3

Row
40 10 10
50 8 8
60 5 x 5

Bench
Bar 10
40 10
50 10
60 3 x 8
70 3 3

Pull up
8kg 5 3 5 5
12kg 1 1 1

Palloff press
 
Feeling solid on the deads, 150 feel comfortable on a singles basis seem to not be able to keep the 'momentum' to stay set-up for multiples when it comes to higher weights.

Tenderness near the first rib on my right side, being slightly cautious to how much mobility/foam roll work I do to it currently :mad:

OHP
Bar 10 10
30 8 8
40 5 x 5

Dl
60 5
80 5
100 5
120 5
140 3
150 1 1 1

Trap DL
60 5
100 5
120 5
140 5
150 3
160 3

Pull-ups
BW & 8kg 8 5 5
BW &12kg 3 3
 
Totally forgot to log Monday's workout which is due to tiredness, generally a lot going on and trying to fit everything in before the holiday so generally I'm happy-ish about the lifts which seem to be maintaining. Body really cannot get used to the extra reps so I'll be grad to move back to 5x5 after the holiday

Monday:

Squat
Bar
60 10
80 5 5
100 8 6
110 3 x 5

Row
40 10 10
50 8 5
60 5 x 5

Pull up
BW + 8kg 8 5
BW + 12kg 4 4 3
BW + 8kg 5

Bench
Bar
40 10
50 10
60 8 8 3
70 3 3

Cable pull down

Tonight:

OHP
Bar
30 10
40 5 x 5

DL
70 5
90 5
110 5
130 3
140 3
150 2 1
130 2

Trap DL
60 5
100 5
120 5
140 5
150 3
160 3 3

Pull ups
BW + 8kg 8 8
BW + 12kg 4 4 4

Sled
45 x 20m x 2
65 x 20m x 2
85 x 20m x 2
 
I really have nothing to say about this session, generally everything was there just need to really push on and add weight although with holiday fast approaching I'm apprehensive in case of injuries

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

Row
40 10 10
50 10
60 5 x 5

Bench
40 10 10
50 10
60 5
65 3 x 5
70 5 3 3

Pull up
Bw + 8kg 8 8
Bw + 12kg 3 2 3

Farmers walks
24kg x 20m x 3
 
Last session before holiday, didn't really feel up for it which may explain the failure to pull 150 tonight, decided to mess around with farmers walk with the trap bar loaded as a conditioner/finisher tonight, massively struggled more due to grip than anything else.


OHP
Bar 10
30 10 5
35 3
40 5 x 5

DL
60 5
100 5
120 5
130 3
140 2 2
150 1 f f
140 2

Trap DL
60 5
100 5
120 5
140 5
130 5

Pull-ups
Bw+8kg 8 6 6

Farmers Walk w Trap bar
50kg x 20m
70kg x 20m
80kg x 20m
90kg x 20m x 2
 
Back from holiday and back at it, funnily enough I dropped weight whilst on holiday in America.

Everything felt comfortable tonight nothing amazing although the adductors did feel tight during squats which I'll need to work on.

Squats
Bar
60 10
80 5 5
100 5 x 5

Row
40 10 10
50 8 8
60 5 x 5

Floor Press
40 10
50 10
60 5 5
65 5 x 5

Pull up
BW 5
BW + 8kg 8 5 3
 
Easing back into it...

OHP
Bar
30 10
35 5
40 5 4 5

deadlift
60 10
80 5
100 5
120 5
140 3
145 1 1

Trapbar deadlift
100 5
120 5
140 5

Seated leg curls

Pull ups
BW + 8kg 5 5
BW + 12kg 5 4 4

Sled x 20m
40kg x 1
50kg x 1
65kg x 1
75kg x 1
90kg x 1
100kg x 1
 
Spent the weekend doing very little bar mobilising here and there, really need to sort out the duck feet which is really noticeable on the right foot which maybe pointing to imbalances. Inb4 100 reps of BSS, although I do need to get back on them...

Squats
Bar
60 10
80 8
100 3 x 5
110 3 x 4

Rows
40 2 x 10
50 8
60 3 x 5
65 3 x 5

Pull ups
8kg 8 6
12kg 4 4 3
8kg 5
 
Temporary poverty gym due to membership expiration and red tape with renewing it via corporate

Really should get on with the BSS :D

OHP
Bar 10
30 10
40 5 x 5

Deadlift
60 10
100 5 5
120 4 3
140 2 2
145 2 2

pull ups
BW 8
BW + 12kg 5 5 4 4 3

Triceps cables
 
My physio have actually told me to do calf raises but I always forget :D

Tonight:

Messed about with things tonight cause you know muscle confusion and all that :p

But on a serious note I've majorly fluffed my membership up and they want me to pay £80 for a month pass so I might just do more other stuff ala bouldering in the meantime.

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

Row
40 10 10
50 10
60 3 x 5
62.5 3 x 5

Deadlift
60 5
100 5
120 3 3
140 1 1 1

Pull ups
BW & 8kg 5 5
BW & 12kg 5 4 4
BW & 8kg 4
 
Joys of working in the City where every other person is a senior accountant, investment banker or actuary on £80k PA.

It's ok my corporate membership kicks in in Sept, just be no gains to be had in the meantime
 
Did a few hours of bouldering today, also did the following for what its worth:

Pull ups
BW 10
BW & 8kg 5 5 3 4

Hanging leg raises - I've either got a really weak core or doing these really badly as struggle to keep stable throughout the movement
 
Been out of the loop but have been doing press-ups and banded rows at home along with various mobility work in addition to Bouldering and the following for what it's worth:

Last Friday
Pull ups
BW + 8kg 5 5 5


Tonight
Pull ups
BW + 8kg 5 5 5
BW + 16kg 3 3 2

Back on the gain train next week :D
 
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