wozza2k's pursuit of vanity

Squat
Bar 10 10
40kg 10 10
60kg 10 10
80kg 5
112.5kg 5 5 5 3 3

Row
25kg 10 10
35kg 8 5 5

Bench
Bar 10 10
40kg 10 10
50kg 10
65kg 5 x 5

Lying Leg raises

Semi decent session, didn't think I was going to hack 112.5kg squats when I felt extremely tight and tired at 60 and 80kg but somehow I managed it.

Rows are still not liking me, not sure whether it's because I did it after the killer squat session or whether I just need to keep working at it and it'll eventually click.
 
Another stupid short session tonight, work is eating into gym time :( Was hoping to pick up from last night and finish the full routine, no such luck there.

Bench
Bar lots
40kg 10 10
50kg 8 8
67.5kg 5 x 5 - last set felt ok, but I might stick at this weight for a couple of session to get used to this weight before progressing.

Pull up / leg raises / tricep push down
 
Bam! Finally a semi full routine :D

Started with DL due to racks being unavailable, I think I need to video and upload at the weekend for form check...

Squats went ok, but totally killed me, really thought I could squeeze out the last rep on the 3rd set then thought I could handle another set and bam legs just wasn't having it.

OHP was cut short but by this time was knackered.

DL
60kg lots
80kg 3 3 3
60kg 5 5

Squats
Bar 10 10
40kg 10 8
60kg 8 8
80kg 5 5
112.5kg 5 5 4 1

OHP
Bar10 10
30kg 5 5 5 5
35kg 4 4 4
 
Overall pretty happy with this session, hit PB on the squat weight at lower reps and I thought my form was ok...

Session cut short so BORs were left out and didn't get to film a DL for form check :(

Squat
Bar 10 10 10
40kg 10 10
60kg 8 8
80kg 5 5
115kg 3 3 (PB)
112.5kg 3 3 3

Bench
Bar 10 10
40kg 10 10
50kg 8 8
67.5kg 5 x 5

Form check videos:
Massive ankle collapse and duck feet going on :(



 
Squats at 115kg felt comfortable but not enough to hit the full 5 reps or sets, taking lounge rest time to recover which is clearly cutting to my whole session but not a lot I can do about that till I move.

Decided to DL tonight which felt ok, I can't seem to keep the tightness for more than 3 reps or I am being really anal about how tight need to be for the movement. Will do my best to get a video up at the weekend for feedback.

Squats
Bar 12 10
40kg 10 10
60kg 10 10
80kg 5 5
115kg 4 3 3 2

DL
60 lots
80kg 3 3 3 3
 
Started with incline bench (my body does not like this movement!) as squat racks were in use and our flat bench is broken apparently, didn't felt comfortable to go beyond 50kg so left it at that.

Felt stupidly tight and weak whilst warming up on squats, at 60kg I felt like I wasn't going to be able to hit 100 today, then at 80kg it clicked, felt really amped for 115kg, first rep caught the catchers which I've set too low! So that threw me off a bit... hopefully will hit 5 x 5 at the weekend.

Incline Bench
Bar 10 10
40kg 8 8 8
50kg 8 5 5 5 5

Squats
Bar lots
40kg 10 8
60kg 8 8
80kg 5 5
115kg 1 3 4 3

Row
Bar 10 10 10
30kg 10 8 8
40kg 5 x 5
 
Ok session didn't go as planned, was expecting to get a decent amount of time in and even film a DL form video but that didn't happen as triple booked and session got cut short....

Squats
Bar 12 12 12
40kg 10 10
60kg 10 10
80kg 8 8
115kg 4 4 3

Think I might drop down to 110kg for a few sessions, aiming for higher reps to see if that will help me progress

Video of 1st set at 115kg, been trying to floss the ankle out and felt the left is progressing better than the right...

 
Weird night, hit PB on squats! Think my previous session was at 117.5kg as well and I didn't realise... 5kg to go and it'll be 1.5x BW, aim to do that before mid year!

Tapering down calories as summer is approach and I'm a vain Kermit, will see how that impact things

Squat
Bar lots
40kg 10 10
60kg 5 8 8
80kg 5 5
117.5kg 5 3 3 3 2

Row
Bar 12 12
30kg 8 8
40kg 5 5
42.5kg 3 x 5

Bench
Bar 10 10
40kg 10 10
50kg 10 10
67.5kg 5 x 5
 
Nothing to note for tonight. Still can't keep the tightness on DL for more than a few reps.

Squats
Bar 12 12 12
40kg 10 10
60kg 8 8
80kg 8 8
117.5kg 5 4 3 3 3

DL
60kg lots
70kg 5
80kg 3 2 1

Pull up/hanging leg raises
 
I find doing it with just the bar really strange, but yea I'll fiddle about and see how it goes.

I need to film a video to see if I'm doing it right, that lift have never been good to me.
 
Quite good session on terms of getting the full routine out and more but took best part of 2 hours maybe more...

Working sets for squats are killing my time these days due resting longer, may not go full weight on every session so I don't neglect upper body....

Squat
Bar 12 12 12
40kg 10 10
60kg 10 10
80kg 5 5 5
117.5kg 4 1 4 5 5

Bench
Bar 20 20
40kg 10 10
50kg 8 8
67.5kg 5
65kg 4
60kg 5 5 5 5 5

Floor press
Bar 15
40kg 10 8 8
50kg 5 5 4

Row
Bar 10 10
30kg 10 10
40kg 8 5 5 5 5
 
Nothing worth noting, last rep on last set of squats was a dodgy one as ended up fudging it to clear it hence the 4.5...

Still no love for OHP nor DL. With OHP I guess I should do a lot of mobility work so my shoulders move correctly for the movement.

Squats
Bar 10 10
40kg 10 10
60kg 10 10
80kg 8 5
117.5kg 5 5 5 4.5

OHP
Bar 10 10
30kg 8 8
35kg 5 4 4 3

DL
60kg lots
70kg lots
80kg 2 2 1
 
Nothing of note tonight, floor press as bench was in use all night....

Squat
Bar 10 10 10
40kg 10 10
60kg 10 8
80kg 5 5 5
100kg 5 5 5

Floor press
Bar 10 10
40kg 10 10
50kg 5 5 5
52.5kg 5 5
55kg 5

Row
Bar 10 10
30kg 10 10
40kg 8 5 5
45kg 5 5

Cable rows
 
Last night:

Squats
Bar lots
40 10 10
60 10 10
80 5 5 5

Bench
Bar lots
40 10 10
50 5 5
67.5 4
65 5 5 5 5 5

Floor press
Bar lots
40 10 10
50 5 5
52.5 5 5

Cable rope tricep extensions

Leg raises
 
Random bits following mobilising session, slightly hungover to boot.

Seated DB shoulder press
8kg 15 15
12kg 10 10
16kg 8 8 8
18kg 6 5 5

BOR
20kg 20 10 10
30kg 10 10
40kg 5 5 5
 
Nothing amazing tonight, generally run down... Thinking of switching the BORs for T-Bar Rows instead as I don't feel like I'm doing BORs properly nor am I feeling it much

BOR
Bar 10 10 10
30kg 10 10
40kg 5 5 5
50kg 5 5 5 5

Squats
Bar 10 10
40kg 10 10
60kg 5 5
80kg 5 5
100kg 3 3 3

Bench
Bar 15 10
40kg 10 10
50kg 5 5
67.5kg 5 5 5 4

Seated cable rows
 
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