On the quest for gains. Any gains.

[Gooner Leroy]

Due to travelling and working away over the last 6 weeks, diet has been poor and workouts have been sporadic.

Work for the next few months has now been arranged as far as possible to accommodate 3 workouts a week. Alcohol is now cut out until end of November.

Past 3 sessions last week:

Monday

Squats: 115kg x5x5
OHP: 50kg x5,5,5,3,3
DL: 120kg x5

Wednesday

Squats: feeling stiffness after Mondays session. Probably due to being silly and not deloading after a break so did a range of lower weight

BP: 72.5kg x5x5
BOR: 75kg x5,5,4,3,4

Friday

Squats: 117.5kg x5x5
OHP: 50kg x5,5,3,4,2
DL: 122.5kg x5


I've also upped my daily calories from 2.1 - 2.3k.

 

[Gooner Leroy]

Yesterday's session:

Squats: 120kg x5x5
BP: 75kg x5,4,5,4,2
BOR: 75kg x5x5 (just)

I've just signed up for a trial version of the stronglifts app and looked at the warm up routines. Suffice to say, the squats warm up is much more substantial than mine was! The main 5 sets felt much better after following the SL warm up.

BP felt ok until set 5 when I lifted off and immediately failed managed to squeeze 2 reps on set 6

 

[Gooner Leroy]

Squats: 122.5kg 5,5,4,4,3
OHP: 45kg x5x5
DL: 127.5kg x5

Deload on the OHP. Squats felt poor even the completed sets. Think my form is starting to deteriorate a bit. Will film next session and might deload to correct it

 

[Gooner Leroy]

Yesterday's session

Squats: 122.5kg x5x5
BP: 75kg x5x5
BOR: 77.5kg x5,5,5,3,3

As suspected, filming squats shows that my form needs improving. I seem to be struggling to achieve full range of movement. I'll deload and try to sort this.

New pb for bench press which I'm chuffed with

 

[Gooner Leroy]

Sunday

Squats: 110kg x5x5
OHP: 47.5kg x5x5
DL: 130kg x4

Deloaded on squats and saw improvement in form, achieving close to full range of movement. First time I've failed to complete deadlifts.

Yesterday

Squats: 112.5kg x5x5
BP: 77.5kg x5,5,3,3,3
BOR: 77.5kg x5,5,5,3,3