Swiss Danny Workout Log

[SwissDanny]

Mon - Squat 5x3 120, Sumo DL 5x3 120

Felt about right all sets hard work, might have managed 4 across but would have been a real grind then.

[SwissDanny]

Tue - Press 6x3 52.5.

Mixed up the accessory work versus the recent regulars, and took out the incline bench today too.

[SwissDanny]

Wed - DL 5x3 155, FS 6x3 ladder 65-85 + 90x1

Not easy, not too hard either. Afterwards played around with some broom handle OHS, first time for ages, rear delts and lats felt much more involved that last time. Interesting

[SwissDanny]

Thu - Push/Pull

Decided to skip heavy benching other than some closed grip, to give my anterior shoulders a bit of respite, so did a mash up of my old routine and current accessories. Worked pretty well and between those, the flies and chest press worked pecs and tris nicely.

[SwissDanny]

Fri - 30' Easy Cardio, decent shoulder stretch session.

Sat - BS 6x2 127.5. Lots of time to think about technique.

The program tweak towards heavy triples, doubles and singles definitely feels right. After played around with some overweight holds upto 180kg and some very partial squats off the pins at 140kg

Also 2x3 OHS with just the bar, first for ages and ages, so was pleasantly surprised required grip width has come in about an inch, maybe two, from right up against the sleeves.

[SwissDanny]

Sun - Travel

Mon - Press 5x2 55kg, 1+ set 5x.  That's a new theoretic 1RM, felt solid too.

Tue - DL 6x2 165kg. Hard work, especially mid back, but 165 is 97% of my actual 1RM.  

Had to fight a few sets off the floor, my normal sticking point, so that's good. Next DL session will be into new territory, since it's 9x1 at 172.5 on paper, but that's a  +2.5 1RM single on its own...

[SwissDanny]

Wed - Bench. 2x80, 2x85, 2x90, 2x95kg.

Approached this session with trepidation as I'd rather fallen out of love with bench and skipped my 85% session, and didnt really know where to pitch my 6x2@90%. Went in cautiously but as felt really solid added a set and progressed the weight slightly. 2x95  is a new 2RM.

[SwissDanny]

Thu - Rest. Feeling a bit meh... but just needed a good night sleep.

Fri - BS 9x1@135kg, Sumo DL 5x3@130kg

Happy with that session. 135 is a historical 1RM (but also 3RM).  Went up fast the first c6 sets, then a bit slower but never felt like I might miss it.

[SwissDanny]

Sat - Rest. Schedule too busy.

Sun - Press, DL. Press 3x1 57.5kg, 3x1 60kg. Heavy singles DL 160,165,170,175x,172.5 for an new 1RM

Very happy with the pressing as 60kg is a recent 1RM and went up fast on all three singles, more in there. DL so so session with form not on point, despite the new 1RM my 180kg target feels a long way off, at least without taking too much risk fighting through my mid-shin sticking point. 

[SwissDanny]

Mon - Gym closed, enforced rest and eating!

Tue - Gym open, still eating! Unplanned rest.

People around me dropping like flies with flu/colds, so far so good, but decided ready for maxes retest.

Wed - Rest 1RM Total.  Great day, hit all four primary objectives, and three out of four secondary objectives.

- Strict Press 65+5 (real 1RM)

- Squat 145+10 (more here)

- Bench 105+5 (more here, but not my priority and shitty rack height/safety bar setup)

- DL 180+7.5(vs Sun). (185 narrow miss)

Total 495kg. Compared to all time maxes +27.5kg, and vs 7 October Press 57.5kg. Conclusion: this Wendler 531 variant is definitely worth a look!

[SwissDanny]

Thu - WoD

For a change did a little WoD 4 RFT 10x each box jump, pushup, situp, 25kg sandbag over shoulder, 30kg push press, 16kg KB swing. 17:25.  Seriously out of practice this sort of effort!

[SwissDanny]

Fri - Indoor Bike 45'.  Perhaps I gulped too much fresh air.

Sat - Wed - Rest, and sick.

Sun woke up feeling unwell. Seems just a chest cold, rather than the dreaded Aussie Flu doing the rounds, but still out of action.  Thinking about what to do the next cycle, after then gains of the last three months seems a pity to get off that train already. On the other hand conditioning and long neglected flexibility are suffering from the focus.

[Nathan]

18 hours ago, SwissDanny said:

Sun woke up feeling unwell.

[SwissDanny]

Thu - Tue - Best part of another week off, 11 days in total. Finally minimal coughing overnight to Wed.

Wed - Easy Bench/Press day.  At least it should have been easy volume day. Not much energy or strength still. Oh well...

[SwissDanny]

Thu - Squat and Sumo DL.  Felt more solid.  I have reset training maxes 10%, perhaps that is going to be enough.

[SwissDanny]

Fri - OHP and Incline BP.  Pretty severe DOMS from legs yesterday.

Back in the saddle.  Interesting to note my resting HR is back down to 53, having gone up to 56 for a few days before got ill, 60 at peak, and back down to 56 for a few days.  I might dig out the HRV app.

[SwissDanny]

Sat - Rest and extreme DOMS. Ouch, like using arms to assist sitting down and up 

Sun - Upper. Still very stiff so swapped around for DL day.

[Kit_L]

@RealDOMS

Glad to hear you're better, SD, and as for DOMS... every workout I do pretty much has this effect. The one exception is Sumo DLs; I have no idea why. What are you lifting in these?

[SwissDanny]

7 hours ago, Kit_L said:

@RealDOMS

Glad to hear you're better, SD, and as for DOMS... every workout I do pretty much has this effect. The one exception is Sumo DLs; I have no idea why. What are you lifting in these?

Ouch, Im glad to be me then, Im not sure I could live permanently with DOMS like that... I hardly ever have much, but then maybe Im not working hard enough.

I do the Sumo DL as the main assistance exercise after BS; 6 sets in a 357 468 wave at 65% of my 1RM DL, so currently 120kg.  I have never maxed it out yet.

[SwissDanny]

Mon - DL, FS. Solid, am enjoying the reset weight, still getting plenty of intensity though. DOMS gone.

Tue - Rest. Jane's birthday.

Wed - BP, OHP. Volume day.

Thu - BS, SDL. Very hot in gym. Decent session, lets see what the DOMS feels like.

[SwissDanny]

Fri - Rest

Sat - OHP. 57.5x3 new RM.

Sun - DL. 160x6 new RM, felt solid.

Mon - Bench. Have decided to make grip wider and lower weight as my strongest position is too narrow, but with wider grip (ie ring fingers at the mark) loose my scap retraction/depression. Did some Arnold Press for the first time in ages. 8x26kg, which is 4 reps over last RM... something in that.

Tue - Rest

Wed - BS, Sumo. Bar was heavy.  Played around with a heavy single Sumo DL rather than reps. 150kg. Not enough awareness of the movement yet at heavier weights to want to try more.

[SwissDanny]

Thu - Strict Press.  I so much more enjoy this movement to benching, going to modify the program to favour.

[SwissDanny]

Fri - DL.  165x6. New RM.  These heavier weights are definitely coming off the ground much more easily these days.

[SwissDanny]

Sat - Rest.

Sun - 60' Spinning. First real cardio in a month to the day. Not as bad as I thought.

Mon - OHP. Need to organise food (of which a bit less just now) and training.

Tue - Squat and Sumo DL. 135x3 as the 1+ set, so so conditions.

[SwissDanny]

Wed - Rest

Thu - OHP. Probably went a bit hard on the last reps (a 1+), back felt a bit tight on Fri.

Fri - Travel

Sat - DL, FS. 170x1 heavy single, left it at that rather than take any back risk although no specific concern.