wozza2k's pursuit of vanity

wozza2k · 11 Jul 2016 at 21:30

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

mrthingyx · 11 Jul 2016 at 22:24

wozza2k said:
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

Juicy. DBSS need weight, however... And then their effectiveness is multiplied by that amount of weight. (BRO)Science.

wozza2k · 12 Jul 2016 at 12:36

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!

mrthingyx · 12 Jul 2016 at 12:43

wozza2k said:
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!

Believe it or not, but using weights actually makes balancing easier (even if it is 2kg in each hand... Personally I would start at 8kg, for the same reason that deadlifts have to be done at a minimum of 70kg)...

GSVBagpuss · 12 Jul 2016 at 19:51

Quality squatting #mirin

Can confirm DBSS are easier with a little weight

shroomz · 12 Jul 2016 at 20:02

Can third, some weight gives you inertia in your fists to push against too. And is more metal. Do eeeet!

wozza2k · 14 Jul 2016 at 15:08

Ha I'll give it a try tonight then and hope I don't stack it in front a rammed gym with all the pre-holiday gym goers

shroomz · 14 Jul 2016 at 15:26

If you do, emergency barrel roll into press up / row supersets

. They won't even know what hit them

wozza2k · 14 Jul 2016 at 20:12

Thankfully I didn't stack it tonight

Pretty successful session tonight, pulled 150 twice on the deadlift

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

mrthingyx · 14 Jul 2016 at 23:37

wozza2k said:
Thankfully I didn't stack it tonight

Pretty successful session tonight, pulled 150 twice on the deadlift
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

Classy.

wozza2k · 16 Jul 2016 at 14:49

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

wozza2k · 18 Jul 2016 at 21:23

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

wozza2k · 21 Jul 2016 at 23:48

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

wozza2k · 23 Jul 2016 at 17:36

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

wozza2k · 25 Jul 2016 at 23:51

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

mrthingyx · 26 Jul 2016 at 06:51

That is pretty heroic: DBSS after that kind of sled stuff?
Brutal. :cool:

I would have done some curls...

wozza2k · 28 Jul 2016 at 20:31

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

wozza2k · 31 Jul 2016 at 23:40

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

wozza2k · 3 Aug 2016 at 22:18

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

mrthingyx · 3 Aug 2016 at 22:21

Juicy.