wozza2k's pursuit of vanity

Friday:

Not really much of a session as was more focused on training the girl so did some deadlifts followed by circuit training work which involved the sled and ropes.

Deadlift
70 10 10
110 5 5 5
130 5 5 3

Cable Tris

DBSS

Sled work
Battle ropes

Today:

But tight for time on this session and never really got into the swing of things. Happy to be benching 70 for sets of 5 although I think there will be a drop off if I attempted the 4th and 5th set.

Row
60 3 X 10
65 3 X 5

Bench
40 10 10
60 8 8
70 3 X 5

Pull ups
BW 5 5 5
BW + 8kg 4 4 3

Cable bis
 
Happy session! Deadlifted 150 and it felt gooooodddddddd, plan is to progress from here, although I somewhat injured my ankle at the weekend again.

Deadlift
60 10 10
100 5 5
120 5 5
140 3 3
145 3
150 3

Seated DB OHP
18 10 10 10

OHP
30 10
35 5 5

Pull ups
BW+8kg 5 5

Bosu Ball work
 
Friday:

Trying the girl again so fitted what I could in-between, finishing off with a circuit of sled, ropes and tyre work.

Bench
40 10 10
60 8 8
70 3 X 5

Cable rows

Trapbar DL
60 10 10
100 10 10

Sled push/pull
Tyre flips 80kg
Battle ropes

Today:
Fasted session, body felt a bit tender and battered so kept it short and sweet.

Deadlift
70 10 10
110 5 5
130 4 3 2
140 2 2 1 1 1

Seated DB OHP
18 10 10
20 8 8
22 5 X 5
 
Yesterday:
Session fuel by frustration from work but did not go as planned, struggled with the weights but did try to keep rest times shorter.

Row
60 10 10
70 5 X 5

Bench
40 10 10
60 8 6 6
65 3 X 5

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

Cable tris

Pull ups
 
Dreamforger said:
That's still solid work even if you did find it a bit of a struggle today :o
Click to expand...

If you look at it from that angle yes but its more I was repping 120 for 5x3 only a week or two ago so to drop down to 3x3 at 110 just mentally bums me out.

Probably doesn't help my plan this year is to get back to my PB of 140 and break it :(
 
Mixed up session as training with the girl again, messed about with Lu raises after seeing Lu Xiaojun in action the other night and they felt surprisingly good.

Deadlift
60 10
100 5 5
120 5
140 5
150 2 2 2

Lu Raises
5kg 10 10 10

Pull ups

Sled Push > Sprint > Rope Pull Sled - 10m
40kg x 3
50kg x 3
Sled Push - 20m x 3 x 80kg
Tyre Flips 20m - 80kg x 3
 
Last edited:
Fasted session today, felt really solid on the squats at 120 even bench at 70 felt amazing which is strange considering had a day of binging on food and having not the best nights sleep last few days.

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

Lu raises
5kg 5 X 5

Pull ups

Bosu ball work
 
After a really swole day at the weekend I had a struggle of a day today, admittedly I hit the numbers but everything was a struggle. Attempted some pull-ups but really not worth logging them :/

Deadlift
60 10
100 5 5
120 5
140 5
150 2 2 2

Lu raises
5kg 5 X 5

Seated DB OHP
20 10 10
22 8 8 6 6

Cable bi/tris

Bosu ball work
 
Yesterday:

Training alongside the girl so bit of a mixup, happy to squat 120. Maybe should have tried more sets but really felt slaughtered after 3 sets.

Squats
60 10 10
100 5 5
110 5 5
120 3 X 3

Row
40 4 X 10

Pull ups
8kg 8 5 5
BW 5 5 5

DBSS

Bosu Ball work

Today:
DOMs was felt for the first time in a while, not sure why but pretty much aching all over but pushed up and pulled 150 on the Trapbar and now my hands feel like they're on fire, felt like I could have managed more but didn't have chalk and the bar was slipping. Bench felt solid but really struggled with wide pull ups so need to work on those.

Trapbar DL
70 10
110 5 5 5
130 5
140 5
150 5 2

Bench
40 10
50 10
60 8
70 5 X 5

Wide Pull ups
BW 5 3 3

Cable tris / bis

Bosu Ball work
 
Felt crazy weak today, 120 was my best pull on deads and even that was a struggle, going away at the weekend so will take a few days off to recover and see where I'm at coming back.

Deadlift
60 10 5
100 5 5
120 2 1 1 1

Pull up
8kg 5 5 5

Chin ups
BW 5 5 5

Bosu ball work

Cable row

Cable tris

Face pulls
 
mrthingyx said:
More food required?
Click to expand...

Food is usually the least of my worries but will tweak everything soon to put myself in a bigger surplus and hope the gains comes.

Tonight:
So took basically a week off which consisted of a long weekend getaway to Belgium eating all sorts and attendance at a burger bash where many burgers were consumed so energy levels should be there oh bar the lack of sleep.

Went into tonight's session feeling very tight and struggled with squats until I hit my stride and managed to hit the 100 for 5s then pushed on for 110 for 3s, so happy with that.

Messed about with clean and presses which are a major energy Sapper and a half but will try and incorporate them in the future for the sexiness.

Nothing of note with bench, rows and pull ups but for first session back after a break I'm happy.

Squat
60 2 5 5 5
100 1 2 2 3 4 5 5 5
110 3 X 3

Rows
40 10 10

Clean & Press
40

Lu raises
5kg 5 8 5 5 5

Row
60 5 X 5

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

Face pulls

Cable tris

Pull ups
BW 4 4 3

Bosu Ball work
 
Fasted session, mix up of sorts. Absolutely crazy how have that little plate under the foot makes the BSS stupidly harder.

BSS
BW
12kg

DBSS
BW
12kg

Trapbar DL
60 10
100 10
120 5
140 5

Neutral grip Pull ups
BW 8
BW & 8kg 5 5 5 4

Wide pull ups
BW 3 X 5

Seated DB OHP
18 10 10
20 8 8 8
 
Trapbar DL so was manageable admittedly need more reps/sets on DBSS now you mention it.

Yesterday:
Fasted session yet again, bench felt solid, clean and press still need work as each rep slaughters me

Bench
Bar
40 10
60 8 8
65 3 X 5

Squat
60 3 X 5
100 3 X 5
110 1 3 3 3

Lu raises
5kg 10 10 10

Row
40 3 X 10

Clean & press
40
 
Bit of a shorter session at a different gym due to prior arrangements but generally happy with this, pulled the 130 and 140 with ease but need to build up the stamina to lift for more than bursts of 2/3 reps. Also very happy with the wide pull ups

Sidenote, Lu raises with 10s are killllller, he makes it look so easy!

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

Lu raises
5kg 10 10 10
10kg 2

Squat
70 5

Wide Pull up
BW 5 5
BW & 8kg 4 X 5

Bosu ball work
 
Friday:
Quick circuit session with the girl before a big dinner, struggled with the ropes so will look to work on that.

Sled push/ sprint / roped pull (10m)
40 X 4
50 X 3
60 X 2

Sled push
80 X 3

Battle ropes
3 X 20 seconds

KB Carry
24KB x 2

Pull ups

Saturday:
Fasted morning session, felt a bit lethargic going into this so happy with the some of the results.

Row
50 10 10
60 8 8 5
70 5 5 5

Lu raises
5kg 10 10 10

Bench
40 10
50 10
60 8
70 3 X 5

Pull ups
BW 5
BW & 8kg 5 5

Wide
BW & 8kg 4 3 3
 
Squats were a struggle but that was semi expected as I've not properly squatted in recent weeks, happy with the cleans which I seem to be adapting to.

Squat
Bar
60 5 8 10
100 3 5 5 5
110 2 2 2

Row
40 10 10

Clean & press
40 5 5 5 5 5

Lu raises
5kg 10 10 10

Row
60 5 5 5

Wide Pull ups
BW 5 5 5

Cable tris
 
mrthingyx said:
I am happy with the cleans, too. :cool:
Click to expand...

Yea I have to admit I'm happy with them and am enjoying them as a change to the usual.

Got so caught up at the weekend so didn't managed to log them at the time.

Friday:

Training with the girl so not a proper session.

Squat
40 10
50 10

DL
40 10

Trapbar DL
60 10
100 5 5
120 5
150 5

Lu raises
5 10 10 10

Sled push / sprint / pull
40 X 3
50 X 3
60 X 3

Bosu ball work

Saturday:

Fasted session, went in feeling tired as hell not thinking I would get much done but pushed though and managed to push out some good weights at lower reps so content with that.

Squat
60 5 10
100 3 3 3 3 3
110 3 X 3
120 1 1 2 2 2

Row
60 8 8 8

Wide pull ups
BW 5 4 3 3

Cable tris
 
Quick session tonight, squats felt good once i got into the grove of it, bench a bit meh, clean and press I increased the weight and lord that was killing me

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

Bench
50 10 10
60 3 X 5
70 4 4 4

Clean and press
40 5 5 5
45 3 2 1
 
Fasted session this morning.

Felt weak and sore as hell after a session of bouldering last night which was followed by too many attempts at a muscle up, so maybe back work today wasn't a good idea.

Deadlift
60 10 5
100 5 5

Row
60 10 5 5 5

Pull ups
BW 5 5
BW + 8kg 3

Cable tris
 
As per usual, need to push harder and add more weight and work through more reps. Happy with the C&Ps

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

C&P
40 3 x 5
45 3 x 5

Row
45 10 10 5
60 3 x 5

Lu raises

Bench
40 10 10
60 3 x 5
 
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