wozza2k's pursuit of vanity

Going to reset and work at 120 on squats since thats seems comfortable.

Need to work on upper body with volume work

Squat
Bar
60 10 10
80 6 6
100 3 X 5
110 3 X 3
125 2 1 1

Floor Press
Bar
40 10 10
50 5 5
60 5 5 5
70 5 3 5

Row
40 10 10
60 3 X 5
 
Last night:

Super quick session! Deads felt comfortable for the most part, pull-ups at body weight felt super easy :D

Deadlift
60 10 10
80 5 5
100 5 5
120 4 4
130 3 1

Pull ups
10 10 8
 
Upper body still not cooperating, slowly upping hr calories as well but sleep is taking a hit.

Squat
Bar
60 10
80 10
100 3 X 5
120 3 X 3
125 1 1

Row
40 10 10
50 10
60 3 X 5
70 5 5 3

Floor Press
Bar
40 10
50 10
60 5 5 5
70 3 X 5

Face pull

Cable row
 
Mess about with pulling out the slack and bracing after watching some YT videos last night and ended up feeling really solid on the deads today.

OHP I feel a tightness on my right tricep on lockout so I'l need to floss that out and monitor that more closely.

Need to get back into doing weighted pull-ups as really struggled tonight

Deadlift
60 10
100 5
120 5
130 3 2
140 3 2
150 2 1 1 1
155 1

OHP
Bar 10 10
30 10 10
35 5 5 5
37.5 5 5 4

Pull-up
8kg 8 5 4 4 3
 
Everything is killing me today :(

Squat
Bar
60 10
80 10
100 8
120 5 5 5 5 4

Row
Bar
40 10 10
50 10 10
60 3 X 5
70 3 X 3

Floor press
40 10 10
50 10
60 3 X 5
70 3 X 5
 
Interesting night, I've been slipped on the fuel front and sleep too but excuses be excuses.

The drop off on pull ups from the 1st is hilarious.

OHP
Bar
30 10
35 5 5 5
40 5 4 4

DL
60 10
80 5
100 5
120 5
140 2 2 2
150 1 1 1

Pull up
8kg 10 6 4
 
mrthingyx said:
Still more than me! :D
Click to expand...

Yea but then you seem to be able to churn out ridic weights on squats and deads on random days!

Tonight:
Massively struggled with everything, energy levels were shot due to sleep been poor recently (too much borrowed time on caffeine recebtly), also I managed to massively under eat over the weekend causing me to be a very waif like 78kg today.

Squat
Bar
60 10 10
100 3 X 5
110 3 X 5

Bench
Bar
40 10
50 10
60 5 5
65 3 X 5

Row
40 10 10
50 5 5
60 3 X 5

Cable rows
 
Last two sessions of the year, slow off the bar today and have been getting slower and slower of the bar but still able to shift the weight so maybe that's just age???

Goals for 2016 will be to really pack in the food and to work on sleep therefore recovery occurs.

Yesterday:

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

Pull ups
12 8 4 4

Today:

Deadlift
60 10
80 10
100 5 5
120 3 3 3
140 2 2 2
145 2 2 2

OHP
Bar
30 10 10 5
35 3 X 5
40 5 5 3 3 3
 
Squatting felt goooood, slowly getting back into swing of things. Need to really plan better so I'm not rushing my sessions towards the end.

Squat
Bar
60 10
80 10
100 3 x5
110 3 X 5
120 3 3 2

Bench
Bar
40 10
50 10
60 3 X 5
70 3 3 3

Row
50 10 10
60 3 X 5
 
Busy as hell in the gym so yea kept it simple.

Deadlift
60 10
80 10
100 5 5
120 5 5
140 3 3 2 2
145 2 2

Trap bar DL
60 10
100 5
120 5
140 5

Pull
8kg 9 7 5 5
 
Really not sure where this session went but this took a lot longer than anticipated. Need to really work on back more (story of my life).

Squat
Bar
60 10
80 10
100 5 5
120 5 5 5
125 1 1 2

Row
40 10 10
50 3 X 5
60 5 5 5 3

Cable pull down
 
Woooooo gym busy as hell I love it! NOT!
Barbell broke on my deadlifting must be the excessive amount of gains I'm making :rolleyes:

Deadlift
60 10
80 10
100 5 5
120 5 5
130 5
140 2 3 3 3

Trapbar deadlift
60 5
100 5
120 5
130 5
140 5

Pull ups
5 5 5
 
Another day. Short on time, lack of available equipment yet again although I was gassed after squats anyway, not sure what's happening as really struggled with 120 for reps when I manger more last week, meh always next time.

Squat
60 10
80 10
100 5 5
120 3 3 3

Row
40 10 10
50 10 5 5 5
60 3 X 5
 
Deadlift felt amazingly comfortable all the way up to 130, beyond that grip was a bit of an issue and keeping the bracing for extended period of time. I just don't seem to be able to do that lift for reps despite how long I've been training.

Pulls up were interesting as well, first set of 8 was comfortable as hell then massive drop off from there, will go back weighted in a few weeks when the gym quietens down a bit.

Deadlift
60 10
100 10 8
120 5 5
130 5
140 3 3
145 2 1 2 1

Trapbar deadlift
60 5
100 5
120 5
140 5
145 5
150 5

Face pulls

Pull ups
8 4 5 5
 
Very weird session, felt strong on on first 2 sets of 120 squats, ended up having to bail on the 3rd set due to unracking so badly which clearly threw me off when I tried again.

Rows were really slaughtering me and pull ups were just not worth counting which admittedly I was playing with hand placement but maybe thats just another excuse.

Oh but bench went ok...

Squat
60 10 10
100 3 X 5
120 5 5 1 3

Row
40 10 7 5
50 5 5 5
60 5 5 5

Pull ups

Bench
Bar
40 10 10
60 5 x 5
 
Training on Monday was not a good idea... Stupidly busy yet again.

Deadlift
60 10 10
100 5 5
120 5 5
130 3 3
140 3 1 1 1 3 3
145 3 3

Pull ups
BW 10
8kg 5 6 5 4 4
 
Really not sure what's happened with my lifts, really struggling in the last few sessions and its frustrating. Shoulder is stupidly tight on bench/row so try and get that looked at soon.

Squat
Bar
60 10 10
80 10
100 3 X 5
120 4 X 3
125 1 1 1

Bench
Bar
40 10 10
50 10
60 3 X 5
65 3 X 5

Row
40 10 10
50 10 5
60 5 X 5
 
Been out of it most of week due to being busy with life and a slight injury to my leg from bouldering :( still some stiffness to general movement but hopefully it'll heal up ok

Deadlift
60 10 5
80 5 5
100 5 5
120 5
130 5
140 2 1 1 1 1

Pull ups
8 8 8
 
Yesterday:

First non rushed session in a few weeks, didn't think much of what I did but apparently the body didn't appreciate it as I woke up in the middle of the night from the DOMs :eek:

Squat
Bar
60 10 10
100 3 X 5
110 2 X 5
120 3 X 3

Row
40 10 10
50 10 10
60 5 X 5

Bench
Bar
50 10 10
60 5 X 5

Farmers Walk
48kg
60kg
110kg
 
Today:

Maybe another full session with less than 24 hours between wasn't such a good idea. Deads felt good until I got to my working weight which I lost my bracing on my 4th rep which just made the rest of my session painful.

Deadlift
60 10 10
100 3 X 5
120 2 X 5
140 4 1 1 1

Trap
100 5 5
120 3 3
100 5

Seated DB Press
12kg 10 10
14kg 10 10
16kg 3 X 8

Pull ups - not worth counting
 
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