wozza2k's pursuit of vanity

[wozza2k]

Your squats are progressing really well. Why isn't your deadlift higher than your squat yet?

Form work and the fact that after squats I'm pretty shattered so can't shift much on DL. I keep meaning to separate Squat and DL to different days but find the squat is good as a warm up for loosening up things for the DL.

Tonight:

Think body is still exhausted from last night, felt weak before starting tonight, ended up floor pressing a lot as bench was taken up by a group of 'bros'.

Row
40kg 10 8 8
50kg 5 5
55kg 4 x 5
57.5kg 3 x 5

Floor Press
Bar 10 10
40kg 10
60kg 5 5
70kg 5 4 5 5 3 3

Pull / Chin Ups
Measly amounts

 

[wozza2k]

Not sure what happened tonight, went in expecting to do some damage instead I was humbled by the iron, just couldn't catch my breath as soon as I got to working sets on squats.

Squats
40 3 x 10
60kg 10
80kg 5 5
100kg 5
120kg 5 5 3

Bench
Bar 15
40kg 10
60kg 5 5
65kg 3 x 5

Face Pulls x lots

 

[wozza2k]

AC broken in the weights section, felt like working out in a sauna, sapped just standing in there!

Squats
Bar 10 10
60kg 5 8 8
80kg 5 5
100kg 5 x 5

DL
60kg 5 5
80kg 5 5
90kg 5

 

[wozza2k]

Comfortable session, rows broken up due to the bench coming free which isn't often! Need to be more confident on the rows and put more weight on it.

Row
40kg 5 10 5
50kg 5 5
55kg 5

Bench
Bar 15
40kg 10
50kg 8
60kg 5
65kg 5
70kg 5 5 4 4 4

Row
55kg 5 x 5
57.5kg 3 x 5

Pull/Chins

Face pulls

 

[mrthingyx]

*Sigh*

Oh, to live in a world where my bench exceeds my row.

 

[wozza2k]

*Sigh*

Oh, to live in a world where my bench exceeds my row.

Tonight:
May have been a little ambitious with the 130kg after the 6 x 2 but felt comfortable during them so thought I try a set of 2 but that didn't work.

DL just wasn't working as felt shattered after squats, so anything after 60kg was in singles.

OHP felt comfortable at 30kg so need to be more confident and add weight next session even though I've been neglecting this lift in favour of the bigger lifts.

Squat
Bar 10 10
60kg 10
80kg 5 5
100kg 5
125kg 6 x 2
130kg f

DL
60kg 5 5
80kg 5
90kg 3
80kg 3

OHP
25kg 10
30kg 5 x 5

 

[Delvis]

Just up the weight on ohp and see where it goes, if you then need to drop it back for the other sets then so be it

 

[TheCenturion]

I think you should really consider putting DLs on a different day. Your squat and rows are so impressive and suggest that your DL should be at least 130 or so.

 

[wozza2k]

I think you should really consider putting DLs on a different day. Your squat and rows are so impressive and suggest that your DL should be at least 130 or so.

I have considered moving my DL and have experimented with it on a different day but I felt opening with Squats loosens things up for me to be able to DL properly.

I've currently split the Bench/Row from Squat/DL, so I might experiment with a higher/lower squat day.

Today:
So i went out for a few alcoholic drinks last night (first time in about 6+ months) and woke up fine this morning and thought i'll get a lot done and would be able to squat 6 x 2 at 130kg but body was saying otherwise, not sure whether training fasted also impacted things a bit but what I didn't hit in weight I managed in volume. Threw in some DLs for form work, this did get me very lightheaded

Squats
Bar lots
60kg 10
80kg 5 5
100kg 5
110kg 3
130kg 1
125kg 2
120kg 2
100kg 3 5 5 5 5

Bench
Bar lots
50kg 8
60kg 5 5
70kg 3 3 3
65kg 5

Row
40kg 10 10
50kg 8
60kg 5 5 3
50kg 5 5


DL
60kg lots

 

[mrthingyx]

Something strange but curiously interesting is going on with your right leg... Watch the white stripe on your right shoe dance around as you squat.

Right side tighter than left?

 

[wozza2k]

I recently thought it's the other way round but after reviewing the video it looks like I've majorly got something up with my right side.

Will floss it out next few days and review again

 

[TheCenturion]

Doing heavy squats should not be necessary for warming you up for deadlifts. There must be some other way that you can warm up for deadlifts. Do you have any mobility deficits that would hamper your deads? Main thing for deads I guess is hip abducion, extension and hamstrings.

 

[wozza2k]

Well I have a desk job so squatting naturally loosens things up, admittedly I don't need to go heavy but I find it soothing as a warmup...

I'll play around with heavy and low days on squats and see what progress I make on the DL, about to start studying again next week so I need to be smart with my time :s

Tonight:
Bar 10 10
60kg 3 x 5
80kg 2 x 5
110kg 5 x 5

DL
60kg 5 5
80kg 3 3 3
90kg 3 3
95kg 1 2 1

Chin/Pull ups

 

[wozza2k]

Bench
Bar 15 10
40kg 10 10
50kg 8
70kg 3 3 5 5 5

Row
40kg 12 10
50kg 5 5
55kg 5 5 5
57.5kg 5 x 5

Face pulls

OHP
25kg 10
30kg 3 x 5
35kg 2 x 5

 

[GSVBagpuss]

Nice squats - I must get back to 100+ #inspiration

 

[wozza2k]

Massively short session tonight, in addition to playing around in new shoes (Merrell Vapor gloves) so thought I play it safer whilst I get used to a 'barefoot' shoe with minimal cushion/drop.

Both squats rack taken (although one Kermit was upright rowing and the other was lat raising ) so started with DLs, worked out ok I guess but I'm still not hugely confident on this lift so cautious about throwing weights on, will video soon for a form check.

Squats felt ok, not sure the fact I have minimal distance between the floor impact things, if so I've not noticed yet.

DL
60kg 5 5
80kg 5
95kg 3 x 3
60kg 5

Squats
Bar 10
60kg 5
100kg 3 3 3
120kg 3 x 2

 

[wozza2k]

Another shorter session, worked on mobility at the end of the session rolling everything out, jee wee is it painful in places, think I've neglected it a bit too much recently.

Bench
Bar 10
40kg 10
50kg 10
70kg 5 5 4 5 5

Row
40kg 10 10
50kg 6 6
60kg 3 5 5
55kg 5 3
50kg 5 5

 

[wozza2k]

Need to give serious consideration to splitting up Squats & DLs, but yea I'll do that soon

Squats
Bar 10 10
60kg 5 5
80kg 5
100kg 5
120kg 5 x 3

DL
60kg 5 5
80kg 2 2 2
90kg 1 2 2

 

[wozza2k]

Right session worked out ok, due to up everything due to hitting 5 x 5 on everything, I'm tempted to keep the rows at 55kg as I feel the reps aren't slow and controlled.

Bench
Bar 10 10
40kg 10
50kg 5 5
70kg 5 x 5

Row
40kg 10 10
50kg 8 8
55kg 5 x 5

OHP
Bar 10 10
30kg 8 8
35kg 5 x 5

 

[wozza2k]

Weekly fasted training session, not sure whether slightly fatigued as I went bouldering last night, squats felt ok, bench felt ok, rows and deads felt good, although I think some of the weights moved look conservative upon review.

Squats
Bar 10 10
60kg 10
100kg 5
120kg 5 5 5 3 3

Bench
Bar 10 10
40kg 10
60kg 5
70kg 5 5 5 5 3

Row
40kg 10 10
50kg 8 8
55kg 5 x 5

DL
60kg 5
80kg 5
90kg 4 3