Woolfie's workouts
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Didn't think you were supposed to? 
I do military press saturday, deadlift monday, bench wednesday and squats friday.
The theory is - bench is a bigger priority for me than military press so I get 3 days rest between military and bench. Squats on a friday as I've had problems with bicep tendonitis in the past through squatting *touches wood* and this offers a long recovery period between squats and bench.
I do military press saturday, deadlift monday, bench wednesday and squats friday.
The theory is - bench is a bigger priority for me than military press so I get 3 days rest between military and bench. Squats on a friday as I've had problems with bicep tendonitis in the past through squatting *touches wood* and this offers a long recovery period between squats and bench.
Post Edited: 02.07.2012 @ 12:40 PM by Woolfie
Monday Week 2 Day 2Deadlift
77.5 x 5
95 x 5
115 x 3
132.5 x 3
152.5 x 3
172.5 x 8
57.5 x 10
57.5 x 10
57.5 x 10
57.5 x 10
57.5 x 10
Chins
BW x 10
BW x 10
BW x 10
Still a bit sore and tight from squats and my lower back had that familiar tender feeling that it was just one wrong twist away from injury (know that feeling folks?) so was thinking about stopping at the prescribed 3 reps on deads today.
Got underway though and the first 3 reps felt ok so kept going. Could've maybe squeezed out a 9th one but that little sensible part of my brain told me I'd better not push my luck and for once I listened to it!
My lower back was pretty fried by this time so I finished on chins and left it at that.
Thankyou kindly Neill.
I forgot also I did crunches with 30kg of plates on my chest, 3 sets of 8 reps.
I forgot also I did crunches with 30kg of plates on my chest, 3 sets of 8 reps.
GREAT session!
Ps, do the plate crunches with the weight behind your head. Whole different experience.
Ps, do the plate crunches with the weight behind your head. Whole different experience.
Might try that indeed and cut it down to a 15 or 20.
I'll probably just knock myself out with it though...
I'll probably just knock myself out with it though...
Wednesday Week 2 Day 3
Bench press
47.5 x 5
57.5 x 5
70 x 3
82.5 x 3
92.5 x 3
105 x 10
35 x 10
35 x 10
35 x 10
35 x 10
35 x 10
Dips
BW x 8
BW x 8
BW x 8
Very pleased with my 105 x 10 today as that's a slight progression on last week's 100 x 11 and that's what it's all about
Finished with dips but didn't go daft with them as I haven't done them in ages.
Oh, and tried a few crunches with a plate behind my head for fun last night - down to a 10kg plate now! lol
Bench press
47.5 x 5
57.5 x 5
70 x 3
82.5 x 3
92.5 x 3
105 x 10
35 x 10
35 x 10
35 x 10
35 x 10
35 x 10
Dips
BW x 8
BW x 8
BW x 8
Very pleased with my 105 x 10 today as that's a slight progression on last week's 100 x 11 and that's what it's all about
Finished with dips but didn't go daft with them as I haven't done them in ages.
Oh, and tried a few crunches with a plate behind my head for fun last night - down to a 10kg plate now! lol
Saturday
Week 2 Day 4 and Week 3 Day 1
Squats
67.5 x 5
85 x 5
100 x 3
117.5 x 3
135 x 3
150 x 3
50 x 10
50 x 10
50 x 10
50 x 10
50 x 10
Should've done squats last night but I've managed to get a dose of the cold (thanks kids
) and thought I'd be recovered a bit more for tonight. Just kept things to the required 3 reps though and left it at that although 150 felt surprisingly light tonight. I've been trying to hit depth without rounding my lower back too but it seems impossible, any suggestions for flexibilty would be appreciated folks!
Military press
27.5 x 5
35 x 5
42.5 x 3
52.5 x 5
57.5 x 3
65 x 5
22.5 x 10
22.5 x 10
22.5 x 10
22.5 x 10
22.5 x 10
D/bell side raises
15 x 10
15 x 10
15 x 10
Crunches
10 x 8
10 x 8
Was hoping for more than 65 x 5 but under the circumstances that's probably ok I suppose...
Week 2 Day 4 and Week 3 Day 1
Squats
67.5 x 5
85 x 5
100 x 3
117.5 x 3
135 x 3
150 x 3
50 x 10
50 x 10
50 x 10
50 x 10
50 x 10
Should've done squats last night but I've managed to get a dose of the cold (thanks kids
) and thought I'd be recovered a bit more for tonight. Just kept things to the required 3 reps though and left it at that although 150 felt surprisingly light tonight. I've been trying to hit depth without rounding my lower back too but it seems impossible, any suggestions for flexibilty would be appreciated folks!Military press
27.5 x 5
35 x 5
42.5 x 3
52.5 x 5
57.5 x 3
65 x 5
22.5 x 10
22.5 x 10
22.5 x 10
22.5 x 10
22.5 x 10
D/bell side raises
15 x 10
15 x 10
15 x 10
Crunches
10 x 8
10 x 8
Was hoping for more than 65 x 5 but under the circumstances that's probably ok I suppose...
Week 3 Day 2
Deadlifts
77.5 x 5
95 x 5
115 x 3
142.5 x 5
162.5 x 3
180 x 5
57.5 x 5
57.5 x 5
57.5 x 5
57.5 x 5
57.5 x 5
Still toiling a bit with the cold so just kinda going through the motions but my ego wouldn't let me off with less than 5 on the 180 set and it was just and no more. Hoping I'll be a bit better for the next session.
I swapped between conventional and sumo on the last sets to get a feel for sumo again and it was going ok. Might consider swapping to sumo all the time...
Deadlifts
77.5 x 5
95 x 5
115 x 3
142.5 x 5
162.5 x 3
180 x 5
57.5 x 5
57.5 x 5
57.5 x 5
57.5 x 5
57.5 x 5
Still toiling a bit with the cold so just kinda going through the motions but my ego wouldn't let me off with less than 5 on the 180 set and it was just and no more. Hoping I'll be a bit better for the next session.
I swapped between conventional and sumo on the last sets to get a feel for sumo again and it was going ok. Might consider swapping to sumo all the time...
Week 3 Day 3
Bench press
47.5 x 5
57.5 x 5
70 x 3
87.5 x 5
100 x 3
110 x 8
35 x 10
35 x 10
35 x 10
35 x 10
35 x 10
Surprised by the 8 reps today cos I'm feeling a bit beat up by a week on shift and having the cold with it. Had it stuck in my head that I had to do 8 though so I guess it was a mind over matter day today!
Bench press
47.5 x 5
57.5 x 5
70 x 3
87.5 x 5
100 x 3
110 x 8
35 x 10
35 x 10
35 x 10
35 x 10
35 x 10
Surprised by the 8 reps today cos I'm feeling a bit beat up by a week on shift and having the cold with it. Had it stuck in my head that I had to do 8 though so I guess it was a mind over matter day today!
Shifted my rack and weights about today to fit some rubber matting I'd bought and ended up having a cheeky little unplanned dangerous deadlift session after moving it all back.
60 x 1
100 x 1
140 x 1
140 x 1
180 x 1
These were all done sumo as I've been curious as to whether I'd be better off doing sumo from now on. Also lifted in jeans, trainers with cushioned heels, and no belt just to add to the risk of injury!
I know damn well not to do random lifting like this but just can't help myself sometimes. Christ knows what like squats will be tomorrow but we'll cross that bridge when we come to it...
60 x 1
100 x 1
140 x 1
140 x 1
180 x 1
These were all done sumo as I've been curious as to whether I'd be better off doing sumo from now on. Also lifted in jeans, trainers with cushioned heels, and no belt just to add to the risk of injury!
I know damn well not to do random lifting like this but just can't help myself sometimes. Christ knows what like squats will be tomorrow but we'll cross that bridge when we come to it...