wozza2k's pursuit of vanity

Last night:
Quick session although with about only 4 hours sleep last night I figured I'm lucky to manage anything today.

Deadlift
60 10
100 5 5 5
120 5 5
130 3 3 3 3

Lu raises

Seated DB OHP
18 10 10
20 8 8

This morning:
Fasted morning session, happy with squats being comfortable at 120, just need to grind through for the 5 x 5 now.

Squat
60 5 10
100 3 x 5
120 5 x 3

Row
60 10 10
70 5 x 5

Bench
50 10 10
60 8 6 5 5
70 5 5 5

Wide pull ups
BW & 8kg 5 5 5

Cable tris
 
So so session tonight, was hoping to get a couple of sets of 5s of squats in but quads were so pumped by the time I got to 120 that it was too painful to push for 5s, admittedly maybe should have pushed for 4s.

C&Ps is still wiping me out in a different way to normal lifting so I'll keep on with that.

Squat
60 10
80 10
100 8 8 8
120 5 x 3

Floor press
40 10
60 10 10 5

C&P
40 5 x 5
45 5 3 5 3

Lu raises
5kg

Wide Pull ups
 
Short session but happy with deads which felt comfortable for the most part. Need to add BSS back in they were a massive struggle

Deadlift
60 10 10
100 3 x 5
120 5 5
140 4 1 1 1 1

BSS

Pull-ups
 
Good times, 120 squats for 5s then 125 for doubles! Although should probably stop neglecting upper body :D

Squat
60 10 10
100 5 5 5
120 5 5 5
125 2 2

C&P
40 10 5 5
45 3 x 5

Lu raises
5kg

Cable row

BSS

Bosu ball work

Wide pull ups
 
Friday:

Bit of a fatigued session so really struggled with the bench and deads, will be taking the whole weekend easy to recover and hopefully come back better

Bench
40 10 10
50 10
60 8 8
70 5 x 5

DL
60 10
100 3 x 5
120 3 3

Seated Leg curl

Cable rows

Sled circuit

Sprints
 
Bit of a rushed session whilst being slightly tired so happy with some of the progress achieved here. So much for exceeding precious PBs for the year though :/

Squat
60 10 10
100 3 x 5
120 3 x 5
125 2 2

C&P
40 1 3 4 5
45 5 5 5 8
 
But under the weather lately and forgot to log last weeks session.

Last Saturday:

Fasted session, happy to pulled the weights I did it did mean being too exhausted to do anything else of note.

Trap bar DL
60 10
100 8 8 5
120 5 5
140 5
150 5
155 3

Wide pull ups
BW & 8kg 5 5 3

Today:
Fasted session, thought since I took the week off I should really try and push myself so alternated between between squats and deads, needless to say I'm really feeling it now.

Squat
60 5 5 5
100 5 5 5
120 3 3 3 3

Trap DL
60 10
100 5 5 5
130 3 3 3

Bench
Bar
40 10 10
60 8 5 5 5 5

Lu raises
 
Blessed session, felt solid and strong today despite a weekend of late nights and very little sleep!

Squat
60 10 10
100 8 8
120 5 5 3 3

Row
40 10 10
60 10
70 5 5 5

DL
70 10
110 5 5
140 5 5
 
Session was a grind, after bench just didn't feel like doing much :/

Row
40 10 10
60 3 x 5
70 5 x 5

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

Cable rows

Wide pull-ups

Boss ball work
 
Fasted session, another poor session which is probably a result of body still recovering or I've got full maggot in a week :/

DL
70 5 5 5
110 5 5 5
140 1 2 1 1 1

Trapbar DL
110 5 5
140 3 3 3

Bench
40 10 10
60 8 5 5
70 5 5 5

Cable row

Cable tris

BSS
 
Last night:
Bit of a bad idea this session as wasn't feeling 100% and ended up feeling like I was dying at the end of the session despite not really pushing anything amazing, few more days off me thinks.

Bench
40 10 10
50 10 10
60 5 5 5
65 5 5 5

Strip the rack press
Bar
30 10 5 5

BSS

Sled x 20m
65 3
 
Still recovering from this stupid cold/cough thing I've got but today was a much needed session. Felt pretty good considering not 100% hips felt great squatting and the C&P wasn't too taxing as expected, nordic curls however not sure why I tried to do those...

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

C&P
40 3 x 5
45 3 x 5

Cable tris

Cable rows

Nordic Curls
 
Session with the girly so bit of everything but only lifts worth logging are below, happy with the deads but not 100% certain weights are right as skinny bar.

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

Bench
40 10
60 3 x 5
70 3 x 5

Sled push / pull
 
Not quite 'proper' deadlifts but trapbar at the moment until she gets used to the movement.

Fasted session today, squats felt good and relatively comfortable, upper body is where I struggled, started doing strip the rack press to really teach myself to keep the shoulders pinned back whilst in a pressing motion.

Really unsure why I'm trying to kill myself with Nordic curls again but I'm getting better at them, pull ups I seem to have reverse progressed :(

Squat
60 10
100 3 x 5
120 5 x 3

Strip the rack press
Bar
30 3 x 10

Nordic curls

Wide pull ups
BW 5
BW & 8kg 3 3 3

Cable bis
 
Last of this niggling cold/cough still with me but happy with tonights session, adding a rep each set of the WS squats. Pull ups are still down from before so will focus on them and maybe do them every session till I'm strong at them again.

Squat
60 10
100 5 5 5
120 5 x 4

C&P
40 10
45 3 x 8

Row
60 3 x 8
70 5 x 5

Cable row

Pull ups
BW & 8kg 5 4 4 4
BW
 
Last night:
Bit of a upper body focussed session, happy with the pull ups progress although I feel it's probably because I was 'fresh' when doing them compared to usually.

Bench
40 10 10
60 5 5
70 5 x 5

Wide pull ups
10 5 5 5 4

Cable tris

Lat pull down

Sled push / sprints / roped pull

This morning:
Fasted session, after last night upper body focus this mornings session was more lower body focussed. Was really happy with the deads until I found out I was using the 'performance' bar and turns out I was pulling 5kg left every lift :/

Squat
60 10 10
100 3 x 5

Deadlift
55 10 10
95 5 5
115 5 5
135 1 3 3 3
 
Back to a more usual schedule, happy hitting the 5x5 on squats tonight felt pretty solid throughout just really taxing so wanted to take longer breaks which wasn't afforded to me due to sharing a rack.

Currently in two minds about keeping C&P in my program as I do enjoy it to OHP but not sure whether it is the appropriate substitute for it.

Squat
60 10 10
100 5 5
120 5 x 5

C&P
40 10 10
45 5 x 5

Row
40 10
60 3 x 8
65 3 x 5

Cable Rows

Pull ups
BW & 8kg 2 5 3 2

Bosu ball work
 
Bit of quick fasted session, nothing amazing. Stuck with 4 sets of bench as couldn't bear the thought of an extra set, decided to deadlift and squat which my legs are already feeing :/

Bench
40 10 10
60 3 x 8
70 4 x 5

Row
60 10 10
70 3 x 5

Deadlift
100 5 5
120 5 5

Squat
60 10
100 5 5
 
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