wozza2k's pursuit of vanity

Fasted session in the morning again, happy with the numbers as squared and deadlifted yesterday so was a little sore and tight coming into this session. Had the intention of doing BSS but energy levels was so very sapped after attempting to do pull ups.

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

Deadlift
105 5 5
120 5 5
130 3 3 3

Pull ups
BW & 8kg 5 4 4

Cable Tris
 
Another fasted session, felt solid with the 120 deads but 140 was a struggle with grip strength being the main issue.

Squats felt pretty damn good at 120 but really do not want to do more then 3 reps on that!

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

Squat
60 10
100 5 5 5
120 3 x 3

Cable rows

Lat pull down
 
Randomly managed to take the best part of the week away from training so was semi hoping I'd come back fresh but doesn't seem that case :confused:

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

C&P
40 5 5 5
50 4 x 3

BOR
40 10 10
60 5 x 5

Lat Pull down

Seated Cable rows
 
Yesterday morning:

Fasted session, not an amazing session as such but feel good on the squats with the 125, C&P is getting better but bench took a hit which is probably due to hitting that after everything

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

C&P
40 5 5
50 5 x 3

Pull ups
BW & 8Kg 3 x 5

Bench
50 10 10
60 8 6 5

This afternoon:

Fasted session. Good session! Need more of these, felt good on the deads not really struggling until I got to 145s which is probably the most I've pulled this year, DB Shoulder felt best in a while which could be a result of the C&P training?

DL
60 10 10
100 5 5
120 5
140 3
145 2 1

Seated DB shoulder press
18 10 10
20 8 8 8
22 3 x 6

Lat pulldown
 
Fasted session:

Another 10 days out and some festive eating seem to have helped my lift somewhat, felt solid with the numbers I was working with but will see how the DOMS kick in over the next few days.

Squat
60 10 10
100 5 5 5
120 3 3
130 1 2 2 2

Dl
70 10
100 5 5
120 5
140 2 2 2

Seated DB shoulder press
18 10
20 8 8
22 6 5

Pull ups
Bw + 8kg 3x5
 
mrthingyx said:
Nice squats. :cool:
Click to expand...

Thanks :) Trying to get them back up again

Today:

Fasted session, feeling pretty solid although still slightly sore from the previous session. Aim was to better the previous session the squats and deads which was a success, will hopefully build on these numbers next year.

Squat
60 10 10
100 3 x 5
120 3 x 3
130 2 2 2 1

DL
60 10 10
100 5 5
120 5
140 2 2
145 1 1 1 1

Lat pulldown

Seated DB shoulder press
20 10 10
22 5 5
 
Fasted session, bit upper body focussed whilst the weights were relatively conservative.

Deadlift
60 10 10
100 5 5
120 5
140 3 x 2
145 1 1

Lu raises

Row
60 5 x 5
65 3 x 5
70 3 x 5

Rack strip press
Bar 10
30 10 10
40 5 x 5

Bench
50 10 10
60 3 x 5

Pull up
BW + 12kg 2 3 3

Cable tris
 
Interesting session, never really got going on this one so everything felt like a grind which didn't make sense as I was more than loaded up with energy from a decent lunch and plenty of sleep the night before, oh well always next time :(

Squat
60 5 5 10
100 3 x 5
120 4 x 3

C&P
40 10 10
50 4 4 4

Bench
40 10
50 10
60 8
70 3 x 5

Cable row

Lat pulldown
 
Fasted session very happy with this as everything felt solid.

I do feel I need to improve my conditioning as I feel I'm unable to do longer sets as a result of poor conditioning so looking to start up swimming again.

Squat
60 10
100 5 5 5
120 3 x 3
130 3 x 2

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

Lat pulldown

Seated DB shoulder press
20 10 10
22 3 x 6
 
GSVBagpuss said:
Can't you do both? You already squat regularly at good numbers so how about alternating heavy and volume days?
Click to expand...

I think I will make a move to volume training but I really don't enjoy the feeling of 'the pump' everyone seems to love so much and higher rep ranges really kill me! Also there is a massive satisfaction of shifting a larger weight over many reps :D

Today:

Fasted session, original plan was to go in and do just upper body as still sore from yesterday butttttttt it apparently beach muscle workout day for everyone in my gym so 'warmed' up with some squats which felt pretty good despite how sore I felt going in.

Squat
60 10
100 5 5 5
120 3 x 3

Row
50 10
60 5 x 6
70 3 x 5

Floor press
50 10 10
60 8

Bench
60 8 8 5 5
70 3 x 4

Cable bi/tris
 
Major fail on trying to move into higher volume training, started with deads as gym was rammed due to January starters which felt really good but this obvious drained me somewhat so going into BORs was a struggle. Bench I thought to myself I'll aim for 2 x 15 which my body was just saying nope nope nope so will try again next time.

Also went swimming Tuesday and did a light yoga session then bouldering last night which taught me I need to work on my wrist mobility as really struggled to get my hands into a position which allows me to do the bridge move.

Deadlift
60 10
100 5 5 5
120 5 5
140 3 3
150 2 2

BOR
60 5 x 5

Bench
40 10 10
60 10 8 6

Lat Pulldown
 
Fasted session.

Dying dying dead, that's the result of this session, body really did not like the increased rep range on squats so will have to work up to sets of 15. Sled work really took it out of me, so much so that 4 hours after the session I still feel beat.

Squat
60 12 12
100 10 8 8
120 3 x 3

BOR
50 10 10
60 3 x 10

C&P
50 3 x 5

Cable bis

Sled work
30kg x 3
50kg x 2
 
Bit of a meh week, sleep not been amazing and works been battering me so eating have been all over the place.

Tonight was a struggle from the off, squats felt tight and the attempt to increase reps just slaughtered me so much.

Swimming on Tues for conditioning.

Squat
60 12 12
100 12 10 9
120 3 x 3

C&P
40 8 8
50 3 2 2 2 2 2

Bench
40 12
60 10 6 6 5

Cable bis
 
Fasted session. Was going to say left this session happy but after reviewing he previous deadlift session I not only pulled 150 for doubles twice but also accumulated more reps warming up :/

For rows tried to keep rest times to under 90s so that was taxing, need to working up to 15 reps still

Deadlift
60 10
100 5 5
120 5 5
140 3
150 2 2

BOR
60 10 10 10

Pull ups
BW & 8kg 6 6 5

Cable Bi/Tris

Lat pulldown
 
Fasted session.

Went ok considering had a pretty intense session yesterday. Still trying to increase the reps but on pressing movements thats proving very difficult. Also noticed tightness on forearms especially the right arm on bench press so need to floss that out.

Squat
60 10 10
100 3 x 10
120 4 3 3

Strip the rack press
Bar 10
30 10 10
40 4 5 4 4 4

Bench
50 10 10
60 6 5 5 5 5

Face pulls

Pull ups
BW & 8 kg 5 4 4
BW 5 5 5
 
Will try dropping the load and increasing the reps that way then.

Today:

Fasted session, started with BSS as I've been necglecting this movement and if left till the end I don't really give it the time it deserves. Strangely BSS was ok even when loaded but I never really got going with the rest of the session so pretty soon called it quits.

BSS
BW 15 15
BW & 8kg 10

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

BOR
60 10 10

Lat pull down
 
Fasted session which never really got going lifting wise, not sure whether the BSS from yesterday just killed me that much or just offal based meatball today.

Incorporated a bunch of conditioning work in today which felt comfortable for the most part.

Bench
40 15 15
60 10 8 7 6
70 3 x 3

Squat
60 10 10
100 6 6 6
120 2 2 2

Cable bi

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

Tyre flip
80kg x 20m x 5

Loaded carry
80kg x 20m x 5

Sprints
20m x 5
 
Tried to out myself through a more taxing session today, things generally went well bar the lack of structure going in.

Started on Huel (although not for every meal) recently due to work so will see how that works out.

BOR
60 10 10 10
70 5 5

Deadlift
60 10
100 10
120 5 5
140 4 3 3
150 2 1

Lat pulldown

Seated DB shoulder press
20 10 10
22 8 8 6 5

Face pulls

Cable bis

Sled
45kg x 20m x 2
65kg x 20m x 3
85kg x 20m x 4
 
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