wozza2k's pursuit of vanity

Think it'll be a while before that happens, my physio have said my glutes don't really fire and a bunch of stuff about how I need to work on my balance as clearly quad dominant etc.

Tonight:


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

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

OHP
Bar 10
30kg 10
40kg 5 x 5

Wide pull ups
5 5 3
 
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
 
Last edited:
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
 
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