wozza2k's pursuit of vanity

So physio told me I should curl whilst standing single legged on a bosu ball to improve my balance hence the addition of curls, nothing to do with vanity or fact the girl said I should work on my arms...

BOR and bench went well but not sure whether that's a result of not squatting today. Oh and BSS are still killer

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

DB row
22 5 5 5

Cable row

Floor press
40 10 10

Bench press
60 5 5 5
67.5 5 X 5

BSS

Curls
 
Bit of an energy Sapper of a session, AC not functioning in the gym probably didn't help but onwards!

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

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

Bench
40 10 10
60 8 8 5
 
Friday:

Bit of a mess about session as helping the girl train and not fully recovered from Thursday antics. Deadlift was comfortable which is all positive, OHP standing is hell of a lot harder than seated :/

Deadlift
60 10 10
100 5 5 5
120 5 5 5

DB OHP
18 8 4 5

BSS

Bosu / Curls

Today:
Super quick session today just to get the day going, someone stole the 1.25 plates so stuck at 65 on bench which I really should have done 5 sets looking back. Pull ups I need to add back in again but time is an issue with sessions.

Bench
Bar
40 10
50 10
60 8
65 3 X 6

Squat
60 10 10
100 3 X 5

Pull ups
BW + 8kg 6 5 4
BW 5 5

Cable Bi/Tris
 
Progressing on squats need to row harder!

Squat
Bar
60 10
100 3 5 5 5
110 3 X 5
115 2 2 2

Row
50 10 10
60 5 5 5
70 5 X 5

Pull ups
8kg 6 6 6

Chin ups
8kg 4 5 3

Cable tris

Face pulls

Cable rows
 
Felt a bit meh going into this session, glute was a bit sore and tight for some
Odd reason managed to DL 140 quite well today so happy with that. BSS still slaughtering me :(

Squat
60 10 10
100 5 5

DL
60 10
100 5 5
120 5 5
130 5
140 3 2

BSS
 
Shocking session, just never got into the swing of things so abandoned pretty quickly :/

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

Pull ups
8kg 5 5 5 4 3

Dips
5 5 5 5

Neutral pull ups
BW 5 5

Cable tri/bis
 
Delvis said:
Pretty sure you could do 150 now, prepping 140 for a few
Click to expand...

Probably might give it a good this weekend...

Tonight:

Really didn't get into this session at all, not sure what's happening lately but upon reviewing the session it didn't go that bad.

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

Floor press
Bar
40 10 10

Bench
60 3 X 5
70 5 5 5 5 4

BOR
40 10 10
60 3 X 5
70 4 5 3 3 2 2

Cable tris/bis

Seated Cable rows
 
DBSS slayed me, really bad, seriously need to work on it more as massive struggle doing one leg vs the other

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

Seated DB Press
18 3 X 10

OHP
30 10 6 5 5
35 3 X 5

DBSS
 
Fasted session. A bit tired going into this session so just powered through and got out, pleased to have hit the 5 X 5 on bench as last rep was a grind.

Row
40 10 10
60 10 10 8
70 5 5 5 5

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

Pull ups
8kg 5 5 4

Dips

DBSS
 
Happy to feel 'comfortable' squatting 120 again, will aim for 5 x 5 next session (or maybe 3x5...). Waited forever to for a bench for seated OHP but it was just not meant to be so smashed out a lot of DBSS which I still need to work on a lot more.

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

DBSS

Cable tris/bis
 
Yea the physio did say I should look to add weight to my BSS but only once my balance issue is better, I just can't seem to maintain my balance on BSS!
 
Thankfully I didn't stack it tonight :)

Pretty successful session tonight, pulled 150 twice on the deadlift :D
Only let down is having to stick with the 18s on the seated OHP as someone was busy curling them :/

Deadlift
60 10 5
100 5 5 5
120 5 5
145 3 3 3
150 1 1

Seated OHP
18 10 10

DBSS
8kg

Pull ups
8kg 3 X 5
 
Happy with this fasted session, although went in with the intention of benching but left not doing an ounce of chest work due to everyone wanting to bench today.

Squat
60 10 10
100 3 X 5
110 5 5
115 3 X 3

Row
60 10 10 5 5 5
70 5 X 5

DBSS
 
Little bit disappointed with this session, strength just seemed really sapped despite a weekend of indulgent eating and lots of sleep!

Beach
40 10 10
60 5 5 5
70 4 4 3 3 3

Row
40 10 10
60 10 8 8 8
70 3 4 4 4 4

Squat
60 10 10
100 3 X 5
110 5 5
115 4 4 3

DBSS
BW
8kg
 
So so session, really hot gym and lack of chalk meant I stayed conservative on the deads although saying that I'm feeling a slight niggle with my left flute :confused:

OHP felt good seated but standing is a struggle so need to work on that again... DBSS as a finisher once again which I need to put a lot more work into

Deadlift
60 10
100 3 X 5
120 5 5
140 3 3 3
145 3 3

Seated DB OHP
20 10 10
22 8 8 8

OHP
30 10 5 5 5

Cable tris / bis

Pull ups
BW 3 X 5

DBSS
BW
8kg
 
Fasted session where energy levels just dropped off very quickly, hence lack of BSS.

Beach
40 10 10
60 3 X 5
70 5 X 5

BOR
60 3 X 10
65 5 X 5

Squat
60 10
100 3 X 5
110 5 5

Cable tris

Pull ups
BW + 8kg 5
BW 3
 
Interesting night, went in with good intentions to deadlift but bumped in an old colleague so ended up playing around doing a lot of sled work for the best part of an hour if not longer, needless to say legs and most of my body was totally destroyed so decided not to deadlift and attempt what accessory work I could manage

Sled work - 10m
From 100kg to 250kg

Seated DB OHP
18 10 10 10
20 8 5 5

DBSS
 
Yea it was at best a small number of DBSS, but if I didn't log it then it's wasted effort Amirite?

Tonight:

Happy to rep the 120 on squats again but the strength drop off after that was pretty epic.

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

Bench
Bar
40 10 10
60 8 8
70 5 X 4

Row
40 10 10
60 5 X 5

Cable tris/bis

Pulls ups
Not many
 
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