Steve Wright1 workout journal

[RT1957]

Wanted to comment on the DOH...that's the way to go on the deads. For some reason they are easier for me, twisting my one hand around just doesn't feel natural to me. I had Versa-Gripps... And suddenly they are gone from my bag, will have to look around in the car for them. If gone, I guess somebody liked them more than I did, but I only use them for shrugs or DB rows occasionally.

We all need form work

I won't ever go to a mixed grip.....too old to want to rip a bicep....Plus deadz I don't really care about weight as much as I want to do it for the posterior work....I push my weights up very slowly

Solid work Steve....lots of volume and you still got your squats in....Nice rep PR with 275

[SteveWright1]

Wanted to comment on the DOH...that's the way to go on the deads. For some reason they are easier for me, twisting my one hand around just doesn't feel natural to me. I had Versa-Gripps... And suddenly they are gone from my bag, will have to look around in the car for them. If gone, I guess somebody liked them more than I did, but I only use them for shrugs or DB rows occasionally.

We all need form work

Thanks Again Laura
sad to read you may have lost your Versa's they are the best investment I have made along with knee sleeves for gym time
I can now do weight DOH that I used to need mixed grip for and I feel that the work being done on the arms is more uniform now as a result

I won't ever go to a mixed grip.....too old to want to rip a bicep....Plus deadz I don't really care about weight as much as I want to do it for the posterior work....I push my weights up very slowly

Solid work Steve....lots of volume and you still got your squats in....Nice rep PR with 275

Thanks Ron
I used Mixed grip and was OK with it, my left grip is notably weaker than my right and the underhand grip with that hand helped to balance it out for me, but Versas are so much better, because when I put the bar down these days it feels like it has not moved in my grip whereas before I got the Versa's I always had the bar slipping and almost prizing my fingers apart before I finished

[SteveWright1]

Friday August 7th - 5/3/1 OHP 5+ session and Squatbauchery
squat rack gym chosen, no need very early start today - 1.25kg plates in kit bag

OHP
61lb x 5 [2.5+1.25kg]
67lb x 5 [5kg]
72lb x 3 [5+1.25kg]
83lb x 5 [5+2.5+1.25kg] Vid made
89lb x 5 [10kg] Vid made
94.5 x 5+ [10+1.25kg] I got the 5- Just -Vid made

BBB - supersetted 67lb with 111lb wide grip lat pulls
OHP 67lb x 10
WGLP 111lb x 10
OHP 67lb x 10
WGLP 111lb x10
OHP 67lb x 10
WGLP 111lb x 10
OHP 67lb x 10
WGLP 111lb x 10
OHP 67lb x 7 + 3 - last 3 push press to get set finished
WGLP 111lb x 10

felt OK - had 60 seconds or so rest between supersets and got through them all despite concerns that one would affect the other - it did not seem to

Face pulls rehab
66lb x 15,15,15

Squats
body weight x 10
111lb x 5 [15kg]
133lb x 5 [20kg]
155lb x 15 [20+5kg] Vid made - yes I wanted a 20 repper with 2 days rest to come before 3+ week I figured some extra effort would be cool - sadly I bit off more than I can chew and after the 8th rep, I feel pretty gratefull to have got as many as 15

Ron - your crazy dude, but I am enjoying myself with this squat challenge

https://www.youtube.com/watch?v=RQCR...ature=youtu.be

https://www.youtube.com/watch?v=llnn...ature=youtu.be

https://www.youtube.com/watch?v=0xOA...ature=youtu.be

[RT1957]

Good OHP day Steve....Super setting opposing muscle groups is the only way I'll do any upper body work...I love the pump and the balancing out of strength back to front....

20 rep squats.......I guess the only real challenge isn't the weight. Just that you find a workable weight and do them in your weekly routine somewhere....I'm stalling myself at 150 for the entire cycle and will bump 5lb per cycle only. They're way too hard for me to continue to just add weight....so I'm gonna burn weights in and be patient...I think that's the correct spelling....freekin English......

Good go at it....if you got 15 you can get 20....just pause for a while between reps at the end and get some deep breaths in...then go down and get back up....rest and breath....do it again....It becomes a set of singles until you hit 20.....

[SteveWright1]

Good OHP day Steve....Super setting opposing muscle groups is the only way I'll do any upper body work...I love the pump and the balancing out of strength back to front....

20 rep squats.......I guess the only real challenge isn't the weight. Just that you find a workable weight and do them in your weekly routine somewhere....I'm stalling myself at 150 for the entire cycle and will bump 5lb per cycle only. They're way too hard for me to continue to just add weight....so I'm gonna burn weights in and be patient...I think that's the correct spelling....freekin English......

Good go at it....if you got 15 you can get 20....just pause for a while between reps at the end and get some deep breaths in...then go down and get back up....rest and breath....do it again....It becomes a set of singles until you hit 20.....

Thanks Ron
20 repper today at the end of a reasonable session was just not in me at that weight - should have used those 1.25s I had with me and settled for 149.5 rather than increase by 11lb from last time
I did enjoy the superset today, it does actually increase the time between each OHP set and the next one, so did help a lot with pressing recovery and is more productive than just increasing the rest period for me
got a lot done in approx 1 hour today so felt it was time very well spent

[RT1957]

Thanks Ron
20 repper today at the end of a reasonable session was just not in me at that weight - should have used those 1.25s I had with me and settled for 149.5 rather than increase by 11lb from last time
I did enjoy the superset today, it does actually increase the time between each OHP set and the next one, so did help a lot with pressing recovery and is more productive than just increasing the rest period for me
got a lot done in approx 1 hour today so felt it was time very well spent

I also wimp out and do them all by themselves....so doing them at the end of a big WO is another whole batch of cupcakes....good work just getting under the bar and going for it....I bet 15 even hurt.....

[RT1957]

I just watched the vid....I think you had 5 more in ya...but great job with the 15......

[SteveWright1]

I also wimp out and do them all by themselves....so doing them at the end of a big WO is another whole batch of cupcakes....good work just getting under the bar and going for it....I bet 15 even hurt.....

I just watched the vid....I think you had 5 more in ya...but great job with the 15......

Thanks Ron
15 was hard today they may look Ok but I was pretty exhausted after putting that bar back

[RT1957]

Thanks Ron
15 was hard today they may look Ok but I was pretty exhausted after putting that bar back

High rep squats are very taxing....no doubt....I didn't do them for years.....so I'm on a kick....gotta keep myself motivated to go through the pain of it all....3's and 5's are easy on the cardio system...15 - 20 isn't

[Richie71]

High rep squats are a great way to remind yourself you are alive......and want to die, just for a rest

[wishiwasdivin]

Nice job on OHP Steve

[MooseTequila]

You 20 reps guys are insane... just sayin...

[Caractacus]

I feel tired just reading that

[piperdown]

Fly by high 5 on the DL pr Steve! Nicely done!

[lschepis]

I won't ever go to a mixed grip.....too old to want to rip a bicep....Plus deadz I don't really care about weight as much as I want to do it for the posterior work....I push my weights up very slowly

Solid work Steve....lots of volume and you still got your squats in....Nice rep PR with 275

Such a wise man. Honestly tho, a few limitations here and there when ur part of the AARP crowd

[fittofattofit]

I just watched the vid....I think you had 5 more in ya...but great job with the 15......

^^^^^ I agree Steve! You had the 20 ... the reps started off tight, then got a bit looser in the middle, but by the end you had the form nailed again .. probably starting to 'think' about the form as the bar started to feel heavier. 20 next time
Also, you're looking really lean in that vid Steve ... plenty of cuts and definition going on around your calves

[SteveWright1]

High rep squats are very taxing....no doubt....I didn't do them for years.....so I'm on a kick....gotta keep myself motivated to go through the pain of it all....3's and 5's are easy on the cardio system...15 - 20 isn't

Thanks Ron
certainly ran out of steam towards the half way point on that attempt - will try again next time probably deload week when these is less heavy work done before hand

High rep squats are a great way to remind yourself you are alive......and want to die, just for a rest

LOL - that sounds about right to me Richie, I was breathing heavy as I walked back to the changing rooms after that set, and fell asleep in the car travelling to a factory later on that morning - and last night, I was in bed for 9.30pm

Nice job on OHP Steve

Thanks Carl - I was pleased with that, 95lbs x 5, the 5th was a grinder but I was not ready to fail yet

You 20 reps guys are insane... just sayin...

I agree Moose , but us 15 repppers have at least 25% of our sanity LOL?

I feel tired just reading that

Thanks Caractacus
yes that squat set after the OHP and OHP Row superset was definitely the straw that broke the camels back I do not recall ever feeling as tired on the day of training as I did yesterday

Fly by high 5 on the DL pr Steve! Nicely done!

Thanks piperdown
I always settled for just the reps needed , but yesterday due to me having slightly deloaded the weights I wanted at least 1 more than 5

Such a wise man. Honestly tho, a few limitations here and there when ur part of the AARP crowd

Thanks Laura
agreed , I occasionally believe that if I woke up with no aches and pains anywhere, that would mean there was something wrong with me LOL?

^^^^^ I agree Steve! You had the 20 ... the reps started off tight, then got a bit looser in the middle, but by the end you had the form nailed again .. probably starting to 'think' about the form as the bar started to feel heavier. 20 next time
Also, you're looking really lean in that vid Steve ... plenty of cuts and definition going on around your calves

Thanks Andrew
yes I do enjoy seeing what I believe people refer to as feathers on the side of my legs calves area
squats, you got it about right I reckon, I had self doubts on about rep 8, and only the vid camera running caused me to keep going

[Caractacus]

Hope you're not too sore today

[SteveWright1]

Hope you're not too sore today

Thanks Caractacus
no issues at all today, great sleep yesterday night and a bit of exercise today, walking only and I feel recovered enough to be back in the gym tomorrow - for bench day probably as its a bit early for 3+ squat day

[SteveWright1]

Sunday August 9th - 3 change of hearts 5/3/1 session
change of heart 1, was as a result of oversleeping and thus making Vitality gyms early start irrelevent
thus I chose to train at more local squat cage gym and do squat 3+ session

Squats
Body weight x 10 - residual stiffness from previous session chased out
133lb x 5 [20kg]
155lb x 5 [20+5kg]
177lb x 3 [20,10kg]
199lb x 3 [20, 15kg]
210lb x 3 [20,15,2.5kg]
232lb x 3+ [20,20,2.5kg] I got //1// grinder it felt
232lb x repeat - I got another //1// - change of heart 2 coming up, was going to leave it at 2 today
232lb x 2nd repeat - I got another //1// - happy again to have got 3 reps total although not in 1 set

change of heart 3
BBB - well after 2nd rep of 232lb I told myself BBB would be 3 sets only
133lb x 10
133lb x 10
133lb x 10
133lb x 10
133lb x 10 - well when you have 30 done and thus over 75% of the required squats for the day the remaining 2 sets seems less mentally worrying LOL

Rehab - because squat rack is next to DB rack
In/Outs x 15,15,15
Up/downs x 15,15,15

Leg extensions - no supersetting today, just get accessories done
111lb x 10
111lb x 10
111lb x 10
111lb x 10
111lb x 10

Leg curls - treated myself to a block drop from normal
88lb x 10
88lb x 10
88lb x 10
88lb x 10
88lb x 10

I hour 5 minutes in total, happy session, free weight area all to myself on Sunday morning
shower, iced coffee and slow walk home to finish.

[mirroroferised]

Persistence! Great job as always man!

[RT1957]

Good work getting the 3 spread out....I think it really helps to sink a weight in to get the reps....Solid session all around

[SteveWright1]

Persistence! Great job as always man!

Thank you Dave

Good work getting the 3 spread out....I think it really helps to sink a weight in to get the reps....Solid session all around

Thanks Ron
yep 3 x singles is better than nothing as it gives me more chance to experience that weight on my back and total volume is good also as a result

6 vids for form critique

https://www.youtube.com/watch?v=LKs3x2gqkps

https://www.youtube.com/watch?v=3h8ldonsXxU

https://www.youtube.com/watch?v=O0jfa8KnAos

https://www.youtube.com/watch?v=-JNhimaRzwo

https://www.youtube.com/watch?v=KLEms-Dx7rI

https://www.youtube.com/watch?v=w00VpWnP14U

[mirroroferised]

Just another thought on the 20 reppers. Stand with the bar on your back and take a few breaths. Do another rep or two, repeat mini break. Do another rep or two. You'll get that next time.


eta - Congrats on that dl pr! That was a solid 6 reps Steve.

[SteveWright1]

Just another thought on the 20 reppers. Stand with the bar on your back and take a few breaths. Do another rep or two, repeat mini break. Do another rep or two. You'll get that next time.


eta - Congrats on that dl pr! That was a solid 6 reps Steve.

Thanks Dave
you may well be right , I do try and blast through as many a possible and then ran out of steam on that set

[SteveWright1]

Monday August 10th - 5/3/1 Bench 3+ session - squat cage gym chosen , no need early start

Bench
67lb x 5 [5kg]
89llb x 5 [10kg]
100lb x 3 [10,2.5kg]
111lb x 3 [15kg]
133lb x 3 [20kg]
144lb x 3+ [20,2.5kg] Got //3//
144lb x 3 = got another 3
144lb x 3 = got yet another triple and left it at that

BBB
100lb x 10 [10,2.5kg]
100lb x 10
100lb x 10
100lb x 10
100lb x 10

Yates rows
144lb x 10 [20,2.5kg]
144lb x 10
144lb x 10
144lb x 10
144lb x 10

Face pulls rehab x 15,15,15

Squats - greasing the groove, form work
111lb x 5 [15kg]
133lb x 5 [20kg]
155lb x 5 [20,5kg]
166lb x 5 [20,5,2.5kg]
177lb x 5 [20,10kg]

good session, borrowed some of the Sheiko principle for 2 extra sets at work set weight on bench today
BBB again 5 sets of 10 with 100lb = no shoulder issues at all - but rehab will be done in some form every session forever because I appreciate the value of it nowdays

session lasted approx 1 hour shoulders pumped but no pains.

[RT1957]

Just another thought on the 20 reppers. Stand with the bar on your back and take a few breaths. Do another rep or two, repeat mini break. Do another rep or two. You'll get that next time.

eta - Congrats on that dl pr! That was a solid 6 reps Steve.

Thanks Dave
Also done at the end of a WO....so gotta give a little for already being taxed.......

you may well be right , I do try and blast through as many a possible and then ran out of steam on that set

Both you guys doing them at the end of a WO...I'd probably keel over if I did that.....

[EjnarKolinkar]

GJ on the triple and some solid rows in there steve!

[jonnyboy44]

Hi Steve Good to see your working as hard as ever and still making gains, Makes me feel so guilty taking the summer off.
Ive got a lot of catching up to do.

[SteveWright1]

Both you guys doing them at the end of a WO...I'd probably keel over if I did that.....

yep, probably best for me to do them during deload weeks only for future less volume before hand will help for sure

GJ on the triple and some solid rows in there steve!

Thanks Robert
more reps at weights I can manage seems to be a good plan for me going forward and all being well the weights I can manage will increase as a result

Hi Steve Good to see your working as hard as ever and still making gains, Makes me feel so guilty taking the summer off.
Ive got a lot of catching up to do.

Thanks Jon
taking the Summer off? a full Summer? well in the UK that could be as long as 3 weeks LOL?