Soldato
- Joined
- 11 Jun 2013
- Posts
- 2,632
I know what you mean but I find chalk makes my grip easier rather than stops any slipping.
wozza2k's pursuit of vanity
- Thread starter wozza2k
- Start date
Lunch session:
Feels like it's been a while since I squatted properly, 110 felt really good so had a go at the 120s which also felt good, admittedly getting more reps in would be ideal.
C&P
40 2 x 10
50 3 x 5
55 5 5 4
V squat
40 10
Squat
60 5 5
100 3 x 3
110 2 x 2
120 3 x 2
Sparc
5 min / 2.2km
Feels like it's been a while since I squatted properly, 110 felt really good so had a go at the 120s which also felt good, admittedly getting more reps in would be ideal.
C&P
40 2 x 10
50 3 x 5
55 5 5 4
V squat
40 10
Squat
60 5 5
100 3 x 3
110 2 x 2
120 3 x 2
Sparc
5 min / 2.2km
Thursday Lunch session:
Had the best part of a week out visiting Porto eating my body weight in Natas and various pastries. Managed to squeeze in a sports massage before and upon my return so felting somewhat better, although I was advised to try not to go heavy so often on squats and foam roll my quads out a lot more.
Deadlift
60 10
100 3 x 5
120 3 x 5
BOR
60 3 x 5
Face pulls
Pull ups
BW 8
BW & 8kg 6 6 5 4 4
DB OHP
16 10 10 8
Sparc
2.5 mins / 1km
Friday lunch session:
Bench
40 10
60 3 x 5
70 3 x 4
BOR
40 10 10
60 3 x 10
70 3 x 5
Cable bis
Lat pulldown
Sparc
3 mins / 1.3km
Saturday fasted session:
Deadlift
70 3 x 5
110 3 x 5
130 3 x 3
Seated DB OHP
18 3 x 10
22 3 x 6
Pull ups
BW 3 x 5
Treadmill
5 mins / 0.5km
Sunday fasted session:
Wanted to fit a session in before going to a meat festival where once again I'd be attempting to consume my bodyweight in meat, not really sure why I attempted to deadlift at all considering I did it yesterday and it was a struggle even warming up. Squats actually felt really good but felt some sticking points so need to look into that.
Squat
70 10
100 3 x 5
110 3 x 3
T bar row
55 3 x 10
60 3 x 8
70 5 5 3
Deadlift
70 10
110 5 5
130 3
Bench
60 3 x 5
70 5 5 4
Had the best part of a week out visiting Porto eating my body weight in Natas and various pastries. Managed to squeeze in a sports massage before and upon my return so felting somewhat better, although I was advised to try not to go heavy so often on squats and foam roll my quads out a lot more.
Deadlift
60 10
100 3 x 5
120 3 x 5
BOR
60 3 x 5
Face pulls
Pull ups
BW 8
BW & 8kg 6 6 5 4 4
DB OHP
16 10 10 8
Sparc
2.5 mins / 1km
Friday lunch session:
Bench
40 10
60 3 x 5
70 3 x 4
BOR
40 10 10
60 3 x 10
70 3 x 5
Cable bis
Lat pulldown
Sparc
3 mins / 1.3km
Saturday fasted session:
Deadlift
70 3 x 5
110 3 x 5
130 3 x 3
Seated DB OHP
18 3 x 10
22 3 x 6
Pull ups
BW 3 x 5
Treadmill
5 mins / 0.5km
Sunday fasted session:
Wanted to fit a session in before going to a meat festival where once again I'd be attempting to consume my bodyweight in meat, not really sure why I attempted to deadlift at all considering I did it yesterday and it was a struggle even warming up. Squats actually felt really good but felt some sticking points so need to look into that.
Squat
70 10
100 3 x 5
110 3 x 3
T bar row
55 3 x 10
60 3 x 8
70 5 5 3
Deadlift
70 10
110 5 5
130 3
Bench
60 3 x 5
70 5 5 4
Monday lunch session:
Legs were crazy sore from squats the day before so avoided any leg work.
C&P
35 2 x 10
45 3 x 8
55 5 3 2
Pull ups
BW & 8kg 8 8 4
Lat pulldown
Wednesday lunch session:
After yesterday’s much needed rest this session felt good but elbow was clicky during bench.
Deadlift
60 10
110 3x 5
130 5 5 3
Bench
60 3 x 5
70 3 x 5
Pull ups
BW 6 5 5
Legs were crazy sore from squats the day before so avoided any leg work.
C&P
35 2 x 10
45 3 x 8
55 5 3 2
Pull ups
BW & 8kg 8 8 4
Lat pulldown
Wednesday lunch session:
After yesterday’s much needed rest this session felt good but elbow was clicky during bench.
Deadlift
60 10
110 3x 5
130 5 5 3
Bench
60 3 x 5
70 3 x 5
Pull ups
BW 6 5 5
Thursday lunch session
Squat
60 2 x 10
100 3 x 5
120 3 x 3
V squat
80 2 x 10
100 3 x 5
BOR
55 10 10 10
Pull ups
BW 8 5 5
Friday lunch session:
Lawd the DOMs from yesterday session is causing me to walk like a penguin and I’ve split another pair of trousers yet again.
Today session gave me a stiff shoulder so I’ll be trying to floss that out over the weekend
DB OHP
18 2 x 10
20 8 6 6
OHP
30 10 10
35 3 x 3
Bench
60 8 8 8 5
Face pulls
Cable rows
Lat pulldowns
Sparc
5 mins / 2.2km
Squat
60 2 x 10
100 3 x 5
120 3 x 3
V squat
80 2 x 10
100 3 x 5
BOR
55 10 10 10
Pull ups
BW 8 5 5
Friday lunch session:
Lawd the DOMs from yesterday session is causing me to walk like a penguin and I’ve split another pair of trousers yet again.
Today session gave me a stiff shoulder so I’ll be trying to floss that out over the weekend
DB OHP
18 2 x 10
20 8 6 6
OHP
30 10 10
35 3 x 3
Bench
60 8 8 8 5
Face pulls
Cable rows
Lat pulldowns
Sparc
5 mins / 2.2km
Last edited:
Saturday fasted session:
Legs still sore but did a few reps on squats because squats. Happy with the ring pull ups but as per everything else need to up the reps
Squat
60 3 x 5
100 2 x 5
120 3
Ring Pull ups
BW 10
BW & 12kg 5 5 5
Bosu ball work
Cable bis/tris
Face pulls
Sparc
5 mins / 2.1km
Sunday fasted session:
Deadlift
70 2 x 10
110 3 x 5
130 5
T bar row
45 2 x 10
65 3 x 6
Bench
60 3 x 8
70 3 x 5
Treadmill
5 mins / 0.5
Legs still sore but did a few reps on squats because squats. Happy with the ring pull ups but as per everything else need to up the reps
Squat
60 3 x 5
100 2 x 5
120 3
Ring Pull ups
BW 10
BW & 12kg 5 5 5
Bosu ball work
Cable bis/tris
Face pulls
Sparc
5 mins / 2.1km
Sunday fasted session:
Deadlift
70 2 x 10
110 3 x 5
130 5
T bar row
45 2 x 10
65 3 x 6
Bench
60 3 x 8
70 3 x 5
Treadmill
5 mins / 0.5
Monday lunch session:
BOR
60 3 x 10
70 3 x 5
Dips
BW 5 x 5
Ring pull ups
BW 10
BW & 12 kg 7 6
Treadmill
5 mins / 1.00 distance
Thursday lunch session:
Deadlift
60 10 10
100 3 x 5
120 5
140 5
150 2 x 2
Cable rows
Pull ups
BW & 8kg 10 8 6
Bosu ball lunges
Treadmill
5:30 mins / 1.01 distance
BOR
60 3 x 10
70 3 x 5
Dips
BW 5 x 5
Ring pull ups
BW 10
BW & 12 kg 7 6
Treadmill
5 mins / 1.00 distance
Thursday lunch session:
Deadlift
60 10 10
100 3 x 5
120 5
140 5
150 2 x 2
Cable rows
Pull ups
BW & 8kg 10 8 6
Bosu ball lunges
Treadmill
5:30 mins / 1.01 distance
Soldato
- Joined
- 11 Jun 2013
- Posts
- 2,632
150x2x2 looks like gainz?
Might be the best pull I've had this quarter but I'm at my heaviest as well which means my wilks isn't as great :/
Friday:
Row
40 10 10
60 3 x 10
Sled push
20
40
50
70
90
Squat
60 2 x 10
100 2x 5
120 5
Saturday fasted session:
Deadlift
75 10 10
105 3 x 5
125 5 5
145 3 3
Bench
50 10 10
60 3 x 6
70 3 x 5
Pull ups
BW & 8kg 6 6 5 6 6
Treadmill
5:40 min / 0.92
Sunday fasted session:
Squat
60 2 x 10
100 3 x 5
120 5 5 3
BOR
60 5 x 5
Dips
BW 5 x 5
Sparc
5 mins / 2.2km
Lunch session:
Legs felt generally tight, got interrupted by a PT who seems to think I have tight quads and a gaffed right shoulder (he was right about both surprisingly) and my squat is suffering as a result, so will need to do a lot more maintenance work :/
I feel somewhat stronger in my upper body (despite not looking it) so I guess that’s a bonus of sorts.
Squat
60 10 10
100 5 5 3
Bench
55 10 10
65 3 x 5
Ring Pull ups
BW & 12 kg 5 5 4
Sparc
5 mins / 2km
Legs felt generally tight, got interrupted by a PT who seems to think I have tight quads and a gaffed right shoulder (he was right about both surprisingly) and my squat is suffering as a result, so will need to do a lot more maintenance work :/
I feel somewhat stronger in my upper body (despite not looking it) so I guess that’s a bonus of sorts.
Squat
60 10 10
100 5 5 3
Bench
55 10 10
65 3 x 5
Ring Pull ups
BW & 12 kg 5 5 4
Sparc
5 mins / 2km
Monday Lunch session:
Not sure what possessed me to do BOR after both T bar rows and pull-ups, major back burn.
T bar row
40 12
50 2 x 12
60 2 x 10
70 3 x 5
Ring pull ups
BW & 8kg 7 5 3
BW 3 x 5
BOR
55 3 x 6
Tuesday lunch session:
C&P
35 2 x 10
45 3 x 6
55 4 3 2
DB OHP
18 10 10
V Squat
50 2 x 10
80 2 x 10
110 3 x 8
Dips
BW 8 5 5
Not sure what possessed me to do BOR after both T bar rows and pull-ups, major back burn.
T bar row
40 12
50 2 x 12
60 2 x 10
70 3 x 5
Ring pull ups
BW & 8kg 7 5 3
BW 3 x 5
BOR
55 3 x 6
Tuesday lunch session:
C&P
35 2 x 10
45 3 x 6
55 4 3 2
DB OHP
18 10 10
V Squat
50 2 x 10
80 2 x 10
110 3 x 8
Dips
BW 8 5 5
Finally had time to update...
28/09
Deadlift
60 10 10
100 3 x 5
120 5 5
140 3
Bench
65 3 x 8
Cable rows
Lat pulldown
Sparc
2.1km / 5 mins
29/09
Row
40 12
50 12
60 10 10 6
70 3 x 5
Pull ups
BW& 8kg 5 5 5 5 4
30/09 - Fasted session
Deadlift
65 10 10
105 3 x 5
125 5
145 3 3 2
Single arm Machine row
25 10 10
30 10 5 5
35 3 x 5
40 5 x 5
Bench
60 10 10
70 3 x 5
Lat pulldown
Dips
BW 3 x 5
03/10 - Lunch session
Trap deadlift
70 12 12
110 10 5 5
Deadlift
105 5 5
125 5 5
Pull ups
BW & 8kg 10 8 5
Ring pull ups
BW & 8kg 5 5 5
05/10 - Lunch session
T bar row
45 10 10
55 10 10 10
65 3 x 10
75 5 4 3
V squat
50 10 10
90 2 x 10
110 3 x 10
130 3 x 5
Bench
60 8 8 5 5 5
Lat pulldown
06/10 - Lunch session
C&P
35 2 x 10
45 6 6 6
Squat
60 2 x 10
100 5 3 2
Seated cable row
DB OHP
18 10 5 5
28/09
Deadlift
60 10 10
100 3 x 5
120 5 5
140 3
Bench
65 3 x 8
Cable rows
Lat pulldown
Sparc
2.1km / 5 mins
29/09
Row
40 12
50 12
60 10 10 6
70 3 x 5
Pull ups
BW& 8kg 5 5 5 5 4
30/09 - Fasted session
Deadlift
65 10 10
105 3 x 5
125 5
145 3 3 2
Single arm Machine row
25 10 10
30 10 5 5
35 3 x 5
40 5 x 5
Bench
60 10 10
70 3 x 5
Lat pulldown
Dips
BW 3 x 5
03/10 - Lunch session
Trap deadlift
70 12 12
110 10 5 5
Deadlift
105 5 5
125 5 5
Pull ups
BW & 8kg 10 8 5
Ring pull ups
BW & 8kg 5 5 5
05/10 - Lunch session
T bar row
45 10 10
55 10 10 10
65 3 x 10
75 5 4 3
V squat
50 10 10
90 2 x 10
110 3 x 10
130 3 x 5
Bench
60 8 8 5 5 5
Lat pulldown
06/10 - Lunch session
C&P
35 2 x 10
45 6 6 6
Squat
60 2 x 10
100 5 3 2
Seated cable row
DB OHP
18 10 5 5
08/10 Fasted session
Legs were still sore from the squat session so couldn't get into deadlift, just felt too tight overall to pull anything. Was pleasantly surprised on the machine row.
Single arm machine row
20 2 x 10
30 2 x 10
40 2 x 10
45 3 x 5
Deadlift
70 3 x 5
110 3
Cable tris
Bench
55 10 10
65 3 x 6
75 5
OHP
18 10 4 5 5 4
Lat pulldown
10/10 - Lunch Session
Session was going really well until cable rows and I just felt a sharp ping in the neck which left me with a stiff neck for the rest of the week. Given I've been having a dull ache in the right shoulder I've been meaning to get seen this just gives me that kick to get it seen.
Deadlift
55 2x 10
95 3 x 5
115 2 x 5
135 3 x 3
145 3 2
Bench
60 3 x 5
70 5 5 5
Cable rows
Sparc
2.1km / 5 mins
13/10 - Lunch session
Stiff neck is still there so quite wary of pushing the training :/
Deadlift
100 2 x 10
120 3 x 5
Ring Pull ups
BW 8kg 10 8 6 5 5
Legs were still sore from the squat session so couldn't get into deadlift, just felt too tight overall to pull anything. Was pleasantly surprised on the machine row.
Single arm machine row
20 2 x 10
30 2 x 10
40 2 x 10
45 3 x 5
Deadlift
70 3 x 5
110 3
Cable tris
Bench
55 10 10
65 3 x 6
75 5
OHP
18 10 4 5 5 4
Lat pulldown
10/10 - Lunch Session
Session was going really well until cable rows and I just felt a sharp ping in the neck which left me with a stiff neck for the rest of the week. Given I've been having a dull ache in the right shoulder I've been meaning to get seen this just gives me that kick to get it seen.
Deadlift
55 2x 10
95 3 x 5
115 2 x 5
135 3 x 3
145 3 2
Bench
60 3 x 5
70 5 5 5
Cable rows
Sparc
2.1km / 5 mins
13/10 - Lunch session
Stiff neck is still there so quite wary of pushing the training :/
Deadlift
100 2 x 10
120 3 x 5
Ring Pull ups
BW 8kg 10 8 6 5 5
15/10 - Fasted Session
Deadlift
65 2 x 10
105 3 x 5
125 5 3
T bar row
40 10 10
50 10 10
Cable flies
Cable bis
16/10
Bench
60 x 10
70 3 x 5
BOR
60 10 5 5 5 5
Seated DB OHP
18 3 x 10
Squats
60 8 5 5
100 5 x 2
110 5 x 2
Ring pull ups
BW & 8kg 5 x 5
19/10 - Lunch session
Body really isn't liking the squats :/
Squat
60 3 x 5
100 5 x 5
110 5 x 2
C&P
40 5 x 5
50 3 x 5
Pull ups
BW 3 x 10
BW & 8kg 3 x 5
Deadlift
65 2 x 10
105 3 x 5
125 5 3
T bar row
40 10 10
50 10 10
Cable flies
Cable bis
16/10
Bench
60 x 10
70 3 x 5
BOR
60 10 5 5 5 5
Seated DB OHP
18 3 x 10
Squats
60 8 5 5
100 5 x 2
110 5 x 2
Ring pull ups
BW & 8kg 5 x 5
19/10 - Lunch session
Body really isn't liking the squats :/
Squat
60 3 x 5
100 5 x 5
110 5 x 2
C&P
40 5 x 5
50 3 x 5
Pull ups
BW 3 x 10
BW & 8kg 3 x 5
20/10 - Fasted session
Legs adequately sore from yesterday meaning deads was a struggle
Bench
60 3 x 8
70 3 x 5
Seated DB shoulder
18 2 x 10
20 3 x 8
Deadlift
70 3 x 5
110 5 5 3
Single arm Machine row
20 2 x 10
30 2 x 10
40 10 5 5
Legs adequately sore from yesterday meaning deads was a struggle
Bench
60 3 x 8
70 3 x 5
Seated DB shoulder
18 2 x 10
20 3 x 8
Deadlift
70 3 x 5
110 5 5 3
Single arm Machine row
20 2 x 10
30 2 x 10
40 10 5 5