wozza2k's pursuit of vanity

GSVBagpuss said:
Can't you do both? You already squat regularly at good numbers so how about alternating heavy and volume days?
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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
 
I have found the "easiest" way to hit more reps with pressing is to start patronisingly low; something like 50-60℅,,, then just bash them out and ramp the weight quickly over the session (or next few sessions).
 
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
 
Fasted session. Bit all over the place this session, lungs wasn't coping liking the higher rates and started locking up on squats at 120 whilst feeling light headed doing C&Ps. Bench I gave up as was sharing with someone who was too engrossed in a documentary they were watching on their phone

BSS
BW 10 12 12
BW & 8kg 8 8

Squat
60 10 10
100 8 5 5 5
120 2 1 1 1

Cable tris

C&P
40 5 5 5
50 5 2 2 1 1 1

Bench
60 10 8
70 5 5
 
Fasted session. Happy with this one, pulled some good weight on deads which killed my grip for BORs, bench cause why not? Maybe I should structure this more... YOLO

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

BOR
60 10 10 5

Bench
60 5 x 5

Cable bis / tris
 
Fasted session. Bit of a meh session which never really got going, either that or BSS killed me to start.

BSS
BW 10 5 5
BW & 8Kg 5 5 5

Squat
60 12 10
100 5 5 5 5
120 1 1 1

C&P
35 8 8
45 5 5 5
55 4 3 3

Bench
60 3 x 5

Seated DB shoulder press
20 3 x 5

Face pulls

Cable tris
 
Yesterday.

Fasted session, never really got going on this one. Felt strong on the deads to start but that quickly faded away, grip strength is my current issue I think as I'm pretty sure I can pull the 155 but it may just be in a compromised position which I don't fancy :/

DL
60 10
100 5 5 5
120 5 5
140 4 3
150 1 1 1

Cable bis

BOR
60 5 x 5

Lat pull down
 
After a near on two week break due to work and being ill, I tried to train. Nothing to shout about but need to get moving again :/

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

Cable lat pulldown

Cable rows

Face pulls

Bench
40 10 10
60 3 x 5

Sled
40kg x 20m x 3
40kg x 20m x 3
 
Last night:
Still a bit under weather with something and after a week of late nights and too many takeaways I thought I'd take it easier to ease back into it. The random bit of light jogging on the treadmill was just to pass the time whilst talking to someone.

Squat
60 5 x 5
100 5 x 3
110 1 2

Bench
40 10 10
60 5 x 5

Row
60 5 5 5
70 5 5 5

5 mins light jogging

This morning:
Fasted session, started with DB shoulder press as I was waiting for the platform to deadlift on, relatively happy with how shoulders have kept strength. Happy with deadlift numbers and will push on for more reps and weight.

Seated DB shoulder Press
18 10 10
20 10

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

Lat pulldown

Cable bis/tris
 
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