Friday 5th June 2026

Walk
Warmups

Squats: warmups, 170x7x2

TKE: Gx20x3

Notes

Missed last week on Friday so its a couple of weeks since I did this workout.  My rib was also still pretty dodgy.  So didnt increase weight and didnt do anything extra.   Was hard enough.  

Wednesday 3rd June 2026

Walk

Warmups

Bench: warmups, 155x5x3

Block pull (15): warmups, 250x1, 190x7x3

Notes

Bleh.  Still felt Monday for legs and chest.  But, moved ok,  bar the top single on block pulls as it felt heavy.  Rep work is hard.  But thats the highest volume I have had from deadlift movement in many many ages.  

Monday 1st June 2026

Kings Birthday training

Walk
Warmups

Feet up bench: warmups, 135x7x3

SSB squat: warmups, 210x1, 185x4x4

CG pin press: warmups, 130x5x2

Notes

Long session because it wasn't done at 7am.  Did one set of TKE but forgot the rest... gotta do more.  THe SSB single moved really well, but the weights shifted on the bar in hte first set which my knee came in with.  Remaining sets were ok, but hard.  

Saturday 30th May 2026

Walk 
Warmups

Bench: warmups, 155x4x4

Pullups: BWx5x5

Closegrip: warmups, 140x5x2

Notes

Nice and steady session.  Not quite as chill as last week, but getting there.  

Wednesday 27th May 2026

Walk
Warmups

Bench: warmups, 150x5x2

Block pulls (15): warmups, 250x1, 190x7x2

Notes

Bleh, felt cold today, and still quite sore/fatigued from Monday.  But things moved ok.  Need to get better on the single but its just resetting for this block.

Monday 25th May 2026

Walk

Warmups

Feet up bench: warmups, 130x7x3

SSB Squat: warmups, 205x1, 180x4x4

Close grip pin press: warmups, 120x5x2

Notes

Cold, but things moved ok.  SSB is heavy.  

Saturday 23rd May 2026

Walk

Warmups

Bench: warmups, 150x4x4

Closegrip pulldowns: 50x12x5

Closegrip bench: warmups, 140x5x2

Notes

Quick session before heading away for the afternoon.  Nice and cruisy.  

Friday 22nd May 2026

Walk
Warmups

Squats: warmups, 170x7x2

TKE: Gx20x3

Notes

"quick" session, but felt deadlifts from Wednesday, lower back at least.  Legs felt tired.  But moved ok and ticked more work.

Wednesday 20th May 2026

Walk
Warmups

Bench: warmups, 145x5x2

Block pull (15): warmups, 240x1, 180x7

Y flyes, pushup plus

Notes

Was ok for being tired.  Deadlift still feels eh, but better than last week - but also less ROM than last week.  Reps.  Bleh.  

Monday 18th May 2026

Walk

Warmups
Feetup Bench: warmups, 125x7x2

SSB Squat: warmups, 200x1, 175x4x3

CG Pin Press: warmups, 110x5x2

Y flyes

Chins: BWx5x3

Notes

Feeling better this week.  Nothing too hard, but the ssb was feeling pretty heavy.  

Saturday 16th May 2026

Walk

Warmups

Bench: warmups, 145x4x3

Pulldowns: 50x12, 70x8x3

Closegrip: 120x5x3

Y flyes, pushup+

Notes

Not a hard session, quite a nice session.  Things moved ok.

Friday 15th May 2026

Walk

Warmups

Squats: warmups, 160x7x2

TKE: Gx20x3

Notes

Bleh, didn't feel hard, didn't feel great.

Wednesday 13th May 2026

Walk

Warmups

Bench: warmups, 140x5x2

Deadlifts: warmups, 220x1

Notes

Bleh.  Should has a little pain, but not bad.  Don't know if the body wants to go wider grip yet.
Deadlifts were dead.  Just did not feel like moving.  

Monday 11th May 2026

Walk

Warmups

Feetup Bench: warmups, 120x7x2

SSB squat: warmups, 180x1, 160x4x2

CG pin press: warmups, 100x5x2

Banded flyes: Bx20x4

Rev grip pulldowns: 50x12x4

Notes

Ok for a starting point.  

Saturday 9th May 2026

Walk

Warmups

Bench: warmups, 140x4x2

Closegrip: 100x5x3

Pulldowns: 50x12x3

Y Flyes

Notes
Still feeling quite tired.

Wednesday 6th May 2026

Warmups
Feetup Bench: warmups, 100x7x3

Closegrip pin press: 60x5x5

Notes

Just getting some movement in.

I gripped the bar at middle finger, tried a warmup at index but it felt weird, so not quite ready for that.  

New Zealand Powerlifting Federation Masters National Powerlifting Championships, ASB Showgrounds, Tāmaki Makaurau

Not quite the ending I wanted, but I still did well.

Woke early, got my day started and then went for a walk, followed by leaving Palmy at 9am, and traveling up behing Maunga Ruhapehu, visiting Gollums Pool, and arriving just after 5 to the accomodation and walking to the venue to check the scales. 

Slept like rotten garbage, 4hrs 19minutes according to my watch, but woke constantly, some idiot starting his Harley up next to my room at 2am, and onwards.  Finally woke at 4.40, and decided to check the weight which was a bit too heavy (600g or so).  So did the normal things and it didn't budge.  So, cranked the shower up to max hot, and let the sweating begin, which took the weight down quickly, followed by a little additional sweating to the venue and while waiting to weigh in. 

119.65kg 

Two other M2 120s weighed in as well.

Lifting started at 8am, but I was in the second flight, so did my walk, and slowly warmed up tp my final warmup at 220kg.  This moved fine.

Squat

1st: 240kg.  Three white lights, even though commentry online was concerned.  Heaviest opener I have done since geared days.

2nd: 255kg.  Three white lights, not so easy, but deep.

3rd: 260kg.  Three white lights.  Hard, but deep.  Heaviest weight I have squatted ever in competition.  

Happy with squats.  My competition lifted the NZ record at 269.  So 9kg ahead.  Bench warmups were relaxed and moved well.

Bench

1st: 175kg.  Three whites.

2nd: 182.5kg.  Two white lights, dont know what hit the right hand side with a yellow.  

3rd: 187.5kg.  Drifted towards my belly, and lost position.  No lift.

Not so happy here, and it basically helped undermine the entire day.  Bench didn't really feel great at the top end of prep, and it did not fire here.  Competition hit 172.5kg, so I was up by 1kg on the subtotal.  Deadlift warmups were ok but feeling the lack of sleep.

Deadlift

1st: 267.5kg.  Had attempted to move up a little before this but got told no (i think they might have been wrong really), but either way, this put me at 710 to the competitions 711.5.

2nd: 285.5kg.  NZ M2 record.  Three white lights.  Hard.  I jumped more than the competition, so this put me to 728kg to 726.5kg, so up 1.5kg.  

3rd.  Went to 293kg.  While competition went to 300.  In hindsight, I should ahve gone 300 as well.  I walked up and tugged it, and while this pushed him to a deadlift higher than he needed to win, he completed 295 so won with 736.5.  If I had pushed to 300, he may hve had to do that weight and potentially got it or not.  He likely had that, but hard to tell.  

So ended with a new PB of 728kg.

I also ended with a new squat PB, new comp max deadlift.  New WCPA M2 squat, deadlift and total record, plus new WCPA M1 Deadlift and Total record.  I now have 4/5 M1 records, including bench, deadlift, total, and Bench only, plus all of the WCPA M2 records squat, bench, deadlift and bench only.  

12 Overall Master, 2nd M2.

No real plan until next year.  

Might be working towards a coach.  I certainly needed another head to do these last calculations, which I haven't needed before.  

Tuesday 28th April 2026

Warmups

Bench: warmups, 167.5x1x2

Notes

Done.  Felt ok.  Cold.  

Sunday 26th April 2026

Walk

Warmups

Squats: warmups, 202x5x2x2

Bench: warmups, 157.5x2x2

Deadlifts: warmups, 207.5x1x2

Notes

Final three lift session.  One bench to go.  

Friday 24th April 2026

Walk

Warmups

Bench: warmups, 177.5x1, 187.5x1, 180x1x2

Banded flyes: Bx20x3

Y flyes + Pushup+

Notes

Bleh.  Cold morning (3) and it was feeling good all the way through to about 160 on the warmups, then just started slowing down.  Last warmup was ok but not particularly fast.  The 187.5 was a touch heavy but did it.  Opener will drop by a little, to add a little confidence.  Did I peak early, or am I still to peak.  Lets see!

Tuesday 21st April 2026

Walk 
Warmups

Bench: warmups, 177.5x1x3

Warmup lower

Deadlifts: warmups, 270x1, 277.5x1 (misloaded by not including 7.5kg on the right hand side)

Notes

Ok session really.  Considering the lower SI is still uncomfortable, it wasn't/didn't give me issue during the lifts.  Then misloaded my top set.  Which I still did, but it wasnt feeling great for having 6% more weight on it than the right.  270 moved ok, but going to lower my opener to 267.5 to just balance out the stresses.  Likely 267 285 292.5 or so.  Plus or minus a chip.  

Sunday 19th April 2026

Walk 

Warmups

Squats: warmups, 240x1, 255x1, 240x1

1board: warmups, 180x2, 185x2, 190x2

Banded flyes: Bx20x3

Y flyes, pushup +

Notes

Good session.  Had managed to pop the SI joint for a couple of days, and this morning, so it felt ok.  Felt good through out all the lifts, which were all solid and felt good.  Feel a bit of residual pain after, but it will be fine.  1board was better than last week but didn't push the jumps too hard.  

Friday 17th April 2026

Walk
Warmups
Bench: warmups, 175x1, 182.5x1, 175x2x2

Banded flye: Bx20x3

Pulldown Row: 30x8, 50x8, 70x8x3

Y flyes/Pushup +

Pushdowns: 30x8, 50x8x3

Notes

Didn't feel the best but got good stuff done.  Lower back feeling toasted, SI feeling fatigue, sore legs, knees, but did 400lb and the backoff was solid too.  Thinking it will go well next week.  

Thursday 16th April 2026

Walk
Warmups

Squats: warmups, 220x2x2

Notes

OOoff.  Feeling all around sore.  SI is feeling it but not getting in the way.  But the whole spine compression just felt done.  Last secondary squat done.  Two more squat sessions to go.  

Tuesday 14th April 2026

Walk

Warmups

Bench: warmups, 175x1x3

Deadlifts: warmups, 280x1, 255x2

Notes

Ok session.  SI was feeling slightly eh, but the lift itself went well, the SI continued after the lift, so its just background fatigue I think.  At least for sitting.  Bench felt a little stiff, but moved well for first two reps.  Third was a little slower.  

Sunday 12th April 2026

Walk

Warmups

Squats: warmups, 250x1, 235x2

1board: warmups, 170x2, 180x2, 187.5x2

Pulldowns

Y flyes, pushup +

Pushdowns: 10x20, 30x20x3

Notes

Heavy

Friday 10th April 2026

Walk

Warmups

Bench: warmups, 177.5x2, 157.5x5, 160x5

Rev grip pulldown: 30x12, 50x12x3

Banded flyes: Bx20x4

Pushup+ and Y flyes

Pushdowns: 10x8, 30x8, 50x8, 55x8x2

Notes

Feeling pretty torched, mentally.  But this session was solid.  The top set could have been 180.  Or a triple, one of the two.  It was really strong.  The rep work would be stronger if I maintained position better across the entire set.  But done.  Peaking from now on really.  

Thursday 9th April 2026

Walk

Warmups

Squat: warmups, 210x3x2

Leg extension and leg curl supersets x3 @ 25kg

Notes

Feeling a bit tight and not quite sore lower back/SI, but it happened and I continued a touch lighter than I thought, but it wasnt hard, just slightly slower.

Tuesday 7th April 2026

Walk

Warmups

Bench: warmups, 170x1x4

Deadlifts: wamrups, 275x1, x1, 250x3

Cable wide row: 50x12x3

Notes

Bleh.  Garbage.  Bench felt ok, except the first single was slow and garbage, but the last three were better.  Then deadlifts.  I was far too nervious with this.  Its the time of the training block that I have hurt myself, twice.   So I was in my head a little much.  So when I got to my top set, I wasn't aggressive enough and a bit eh.  I did one rep and the hand slip was htere, so I reset at the bottome, but it got way ahead of my and I started pulling and thought better of it.   So I had 2-3 minutes break, and took it again, with no real aggression.  Moved better, better lockout.  Dropped to 250 for a simple triple and called it.  Right SI is a little sore, but no sharp soreness.  This gives me some additional guidance for how I will be dealing with deadlifts/squats in the future.  It made sense to do a single today, I should have done that first, but no sharp injury, so recover, rinse and repeat.  Likely only going 280-285 for singles this block.  

Sunday 5th April 2026

Walk

Warmups

Squat: warmups, 245x2, 215x4x2

Tempo 1board: warmups, 160x3 165x3, 170x3, 175x3

Pulldowns: 50x12x3

Y flyes/pushup+

BFR pushdowns: 10x30, 30x20x3

Notes

Heavy, but moved ok.  First rep was potentially a little high but the second dropped deeper.  5kg up on Oceanias.  15kg on Nationals last year.  Happy with the backoffs.  Need to keep the SI working.  Tempo wasn't much of a tempo but 175 is a nice number.  

Friday 3rd April 2026

Walk

Warmups
Bench: warmups, 172.5x2, 152.5x5x3

Banded flyes: Bx20x4

Pulldown rows: 50x12, 70x12x3

Y flyes, pushup+

Pushdowns: 10x12, 30x8, 50x8, 52.5x8, 55x8

Notes

Not the greatest bench day on the planet, but got the work done.  Weight is slowly dropping, even though it should be above 123.  Eating more. 

Thursday 2nd April 2026

Walk

Warmups

Paused SSB squats: warmups, 140x5x3

Nordic curls: -GMx10x4

Sissy squats: -Gx10, x8, x8

Notes

Back musculature is absolutely toasted, so did these to move.  Weight was fine as well.  Avoided light deadlifts to just keep the back safer.  A bit of sleep would be good for the lower back too.  

Tuesday 31st March 2026

Walk

Warmups

Bench: warmups, 170x1x4

Warmups

Deadlifts: warmups, 270x3, 230x5

Paused squats: warmups, 140x3x3

Leg curls: 25x20x3

Wide rows: 30x12, 50x12x2

Notes

Weeeee.  Bench was ok, not fast but certainly better than last week.  Then into deadlifts.  Have been nervious and was nervious during the warmups.  Then my workset.  First rep was ok, second was harder, and then for the third I, for some idiotic reason, pulled my left thumb leaving me with an open grip on the left hand.  Held onto the weight, but not quite fully locked out, so good but idiotic.  Back off also felt garbage, but got there.  Held the last rep for a few seconds.  Confidence needs more work really.  Rest and recover.  I am planning to not make massive jumps from here out, not pushing too heavy during peak.  

Sunday 29th March 2026

Walk

Warmups

Squat: warmups, 220x3x2

Tempo 1board: warmups, 157.5x3, 162.5x3, 167.5x3

BFR Leg extensions: 25x50, 50x25, x25, x17, x15, 25x20

Yflyes, pushup+

Rev pulldowns: 535x12, 60x12x4

BFR Pushdowns: 10x20, 30x20x4

Notes

Not a great session, squat didn't feel particularly locked in, but got heavy work done.  Maybe belt was too tight (new notch from last week).  Need some sleep and some food.  

Friday 27th March 2026

Walk

Warmups

Bench: warmups, 165x2, 145x5x2

Banded flyes: Bx20x3

Y flyes, pushup+

Rev pulldown: 30x12, 50x12, 70x12x3

Pushdowns: 30x12, x8, 50x8, 52.5x8x2

Notes

Shoulder has been a little sore since Tuesday singles, but seemed to be ok during the movemnet.  Moved ok.  Tired though.  

Thursday 26th March 2026

Walk

Warmups

SSB paused squat: warmups, 160x5, 165x5, 170x5

Banded DL (mini new): warmups,140x3x3

Nordic curls: -GMx8x4

Sissy squats: -Gx8x4

Notes

Eh, tired, sore lower back, but got heavier work done.  Had convinced myself this was a switchover week to 3's on paused, but its not.  Doh.  Work is work.  

Tuesday 24th March 2026

Walk

Warmups
Bench: warmups, 170x1x3

Warmups
Deadlift: warmups, 240x3x2

Paused squats: warmups, 140x3x3

Notes

Done.  Feeling slow and fatigued, from bench right through.  Was going to do 245 deadlift but called it at 240 because grip felt off with my sore hand but it was fine, it was more the total body fatigue that was the killer.  Squats toasted me, I need more sleep to recover.  

Sunday 22nd March 2026

Walk
Warmups
Squats: warmups, 240x3, 210x5

Tempo 1board: warmups, 152.5x3, 157.5x3, 162.5x3

Pulldowns: warmups, 50x12x4

Leg extensions: 25x50x4

BFR pushdowns: warmups, 30x20x4

Notes

What an absolute shit of a weekend.  This was harder than it should have been, but got it done.  Almost died on the rerack, but survived.  1board was fine.  Went shopping and then finished the accessories. 

Friday 20th March 2026

Walk

Warmups

Bench: warmups, 170x3, 145x7x2, 145x6 (doh)

Closegrip pulldown row: 30x12, 50x12, 70x12x4

Banded flyeS: Bx20x3

Y flyes, Pushup+

Pushdown: 30x8, 30x8, 50x8x4

Notes

Absolutely right on the money for a top set.  More confidence would be better, but it moved ok for two sets and then lockout ran out of steam.  More sleep would help this.  The lockout let triceps let me down on the sets, its one additional this week, so, regardless, its more volume.  

Thursday 19th March 2026

Walk

Warmups

SSB paused squtas: warmups, 160x5x3

Banded Deadlifts (mini new way): warmups,140x3x3

Notes

Kept it straightfoward today to manage fatigue, as everything was tired.  All went well.  

Tuesday 17th March 2026

Walk
Warmups
Bench: warmups, 170x1x3

Deadlifts: warmups, 260x3, 220x5

Paused squats: warmups, 140x3x3

BFR leg curls: 25x30, x30, x30, x28

Wide row: 30x12, 50x12, 60x12x3

Notes

Hard session, tired and all.  But everything moved ok.  Bench was a little slow.  

Sunday 15th March 2026

Walk

Warmups
Squat: warmups, 217.5x3x2

1board tempo: warmups, 145x5, 150x5, 152.5x5

BLR leg extensions: a bunch 

Rev pulldown: a bunch

BFRpushdown: a bunch

Notes

Need to check my notes, but this is the main weights.  OK, but heavy.  

Friday 13th March 2026

Walk

Warmups

Bench: warmups, 162.5x3, 137.5x7x2

Banded flyes: Bx20x3

Pulldown rows: 30x12, 50x12, 70x12x3

Pushdowns: 10x12, 30x8, 40x8, 45x8, 50x8

Notes

Felt rather tired after a long week.  Should felt a bit eh, but didn't hurt during hte movement, righty felt a bit off after the heavy set but the rep work was comfortable. Weight was good.  Maybe not to hit a heavy number quite yet, but its the first micro of the competition block, so it doesn't need to be max.  

Thursday 12th March 2026

Walk

Warmups
SSB Paused squat: warmups, 155x5, 160x5, 165x5

Banded Deadlifts: +P new setup 140x3x3

Nordic curls: -widegreenx8x4

Sissy squat: -gx8x4

Notes

Still a bit sore from deads but everything moved ok.  NEed sleep and food.  

Tuesday 10th March 2026

Walk

Warmups

Bench: warmups, 160x1x3

Warmups
Deadlifts: warmps, 235x3x2

Paused squats: warmups, 140x3x3

Leg curls: 25x20x2, 35x20, x15, x15

Wide grip rows paused: 30x12, 50x12x4

Notes

Still feeling it from the weekend.  The weekend went like this - friday was load trailer from lockup, unload trailer and setup comp.  Squats saturday morning.   Saturday afternoon, spotting loading for a two flight session.  We got that smashed pretty quick.  Started at 2pm, then home and eating chips by around 6pm. 

 Sunday was just going to the lockup to unload the trailer.  Just residual back fatiue today.  First top set was eh but second moved better and did a longer freedom hold.  Always forget the paused squats but got them done after dropping off the car for a WOF.  All done.  Bench was ok.  Heavy, but solid work.  

Sunday 8th March 2026

Walk

Warmups

Tempo 1Board: warmups, 135x5, 145x5

Rev grip pulldown: 30x12, 50x12, 60x12x4

Yflyes, pushup+

Pushdown: 10x20, 20x20, 30x20x2

Notes

Feeling beat but not too sore from the last few days, this was easy enough, so need to ramp it up.

Saturday 7th March 2026

Walk
Warmups

Squats: warmups, 230x3, 205x5

Notes

Bleh.  Lower back was feeling toasty from packing the trailer with competition equipment and plates, then unloading at other end, and helping setup.   But it moved ok, if a little grumbly.  Wifey is also sick, so was thinking its all covid, but no positive test result has arrived.  Will see how i go.  

Will do bench on Sunday like normal.   Spot/load this afternoon.  Two flights one session.  

Friday 6th March 2026

Walk

Warmups
Bench: warmups, 155x3, 130x7x2

Flyes: Bx20x3

Pulldowns: 50x12x4

Pushdowns: 10x20, 30x8, 35x8, 40x8, 45x8

Notes

Slightly unknown how this day would feel, but it was reasonable.  Shoulder felt a little weird, more so under the rep work, so might change the higher reps again to maintain positioning.  Or I need to figure out how to rest under each rep.  Oh well, nice start.  More confidence and growing power!

Thursday 5th March 2026

Walk

Warmups

SSB paused squats: warmups, 155x5x2

Banded DL (+black band tighter): warmups, 150x3x2

Notes

Short session to reduce stress going into weekend of prep/spot/loading and all the competition stuff for Regionals.  Easy work.  Changed how I set up the band and the tension is 22kg versus ~8 I had previously.  Heavier.  Dont think I should have also added weight.  

Tuesday 3rd March 2026

Walk

Warmups

Bench: Warmups, 150x1x2

Warmups

Deadlifts: warmups, 245x3, 210x5

Paused squat: warmups, 140x3x2

BFR leg curls: 25x30, 35x20x3

Bench grip rows: 30x12x2, 50x12x2

Notes

Ok day.  First single on bench was a bit underwhelming, but second set better, slightly slower eccentric was good.  80% will range up to 85-90 on this day.  So 160-170 range.  Deadlifts felt ok in the end.  I am always anxious for deadlifts for some reason, but it moved ok and a freedom hold at the end.  Right side felt a bit underwhelming, so did one set of backoffs, which felt easy.  

Sunday 1st March 2026

Walk

Warmups

Squats: warmups, 212.5x3x2

1board tempo: warmups, 130x5x2

Rev pulldown: 30x12, 50x12, 70x12x2

BFR legext: 25x50, 50x20x3, x15

BFR pushdown: 10x50, 20x20, 25x20, x15

Y flyes, incline pushup plus

Notes

Heavy but good.  1board felt ok, but I was overly protecting hte shoulder on the first set.  The push part was stupid easy.  Second set was fast and easy.  Everything else killed me.  Need to be tighter on food for the next eight weeks or so, so I can eat as much as posisble and stick around the 124 range.  

Thursday 26th February 2026

Walk
Warmups

Paused SSB squats: warmups, 155x5, 160x5

Banded floating deadlifts: warmups, 140x3x2

Nordic curls: -GBx8x4

Sissy squats: -Gx8x4

Notes

Warmed up garbage.  Felt tired.  Work sets were ok but warmups were below average.  

Tuesday 24th February 2026

Walk
Warmups
Deadlifts: warmups, 225x3x2
Paused squats: warmups, 130x3x2

BFR leg curls: 25x30, 35x20x3

Notes

First real deadlifts off the floor since Oceanias.   Went ok, didn't feel the greatest on the first set, but second set felt more comfortable.  

Monday 23rd February 2026

Walk

Warmups

Tempo Bench: warmups, 140x4x2

Notes

Shoulder hanging on with the changes in feeling.  Strength not there per se.  Right shoulder is worse :D 

Going to give the Friday bench session a miss to rest up for the first week of block.  Tempo 1board, followed by two full range days.  Depending on how they feel.  

Sunday 22nd February 2026

Walk

Warmups

Squats: warmups, 220x3, 200x5x2

BFR leg extensions: 25x50, 45x20x3

Notes

First session for competition block 

Saturday 21st February 2026

Walk

Warmups

2board: warmups, 170x1, 150x4, drop to 1board, 150x4, 2board again, 150x4x2

High row: 30x12, 50x12, 70x12x3

Y flyes

Pushup Plus

Notes

Feeling better (touch wood) with the bend the bar happening.  Don't know if my right shoulder likes that but we will adjust.  Left felt fine through this workout.   Start real competition cycle for squat tomorrow.  

Wenesday 18th February 2026

Walk

Block deadlift (15): warmups, 260x1, 255x3

Paused squats: warmups, 130x3x3

BFR leg curl: 25x20x5

Notes

Sq/Dl offseason done.  Not doing Friday squats/pulls, and then start on Sunday.  The Bench will continue offseason for a few days, primarily rehab and morphing into competition block.  

Tuesday 17th February 2026

Walk
Warmups

Tempo bench: warmups, 130x4x3

Closegrip pulldowns: 30x12, 50x12, 60x12, 70x12x2

Incline Y fles: 1x12x3

Incline pushup Plus: BWx12x3

Notes

Repair day.  Doing bench the bar cue, then slow lowering, to see how that treats the shoulder.  Felt better.  One step at a time.  

Monday 16th February 2026

Walk

Warmups

Squats: warmups, 220x1, 215x3x3

BFR leg extensions: 25x40, 45x20x5

Stretches and stuff

Notes

Not the best day but not the worst.  Solid work anyway.  SIngle was slower than last week but it was an early session, not the best sleep, and cold/blowing a gale so getting warm wasn't straightforward.  Compared to last Monday being 20 something and humid by the time I trained.   Supposedly 15 but certainly colder with the wind.  "feels like 9"

Doh

Second to last day of the off-season.  Comp block starts Sunday.  

Saturday 14th February 2026

Walk

Warmups

2board: warmups, 165x1, 145x3x3

Closegrip pulldown: 50x12x5

Prone incline Y flyes: 0x12, 1x12, 1.25x12

Incline pushup +: 0x12x3

Notes

Having to modify everything to remove pain from the shoulder.  Keeping ROM under control for the primary day, and doing other stuff I hate.  Only 2x weekly at the moment.  

Friday 13th February 2026

Walk

Warmup

SSB Squat: warmups, 175x5x5

Banded deadlift: warmups, 140x4x4

Nordic curls: -GBx8x4

Sissy squat: -Gx8x3

Notes

Dead.  Good work but dead.  

Wednesday 11th February 2026

Walk

Warmups

Bench: warmups, 152.5x1, 145x4x3

Block deadlifts (15): warmups, 260x1, 250x3x2

Paused squat: warmups, 130x3x3

Leg curls: 25x20x5

Standing pulldowns: warmups, 50x12x3

Notes

Bench was shit.  Shoulder is about the same but it sucks.  Think I need to find a ROM that works for this, and let it get better before pushing again.  Deadlifts were great.  Fastest the top set moved on 260, and certainly fastest at the lower block height.  Work sets were hard but a solid hard.   Squats easy, and the rest is just work.  Upping back volume again.  Trying for as many sets as I bench, or more.  

Tuesday 10th February 2026

Walk

Warmups

Incline (15deg): warmups, 80x8, 95x8, 100x8

REverse shrug: Gx12x3

Notes

Decided on a lower incline.  Feels better.  Will stick with that.  

Monday 9th February 2026

Walk

Warmups

Squat: warmups, 220x1, 212.5x3x5

Closegrip: warmups, 100x6, 110x6, 120x6

Pulldowns: warmups, 50x12x4

Leg extension: 25x20 (single)x3, 25x40

Notes

Squats were nice.  Weight was heavy but the top single moved the fastest of the entire offseason.  Was getting tired at the end of the work sets.  Good thing I trained late.  BEnch was ok, shoulder was dicky.  

Saturday 7th February 2026

Warmups

Bench: warmups, 162.5x1, 152.5x3x3

Closegrip pulldown: 30x12, 50x12, 70x8x3

Lying ER: 5x12

Notes

Shoulder shittiness is still there.  Did this after Martinborough fair so felt hot tired and bloated from the junk food.  

Friday 6th February 2026

Waitangi Day

Walk
Warmups
SSB Squat: warmups, 170x5x4

Banded DL: warmups, 140+Bx4x4

Nordic curls: -GBx8x4

Sissy squats: -Gx8x3

TKE: Bx12x2, Gx12

Notes

Hard day.  Felt tired and all that.  Warm but not hot.  Just working.   Would have been hard if I had to do this at 6am.  

Wednesday 4th February 2026 (PM)

Paused squats: warmups, 130x3x2

Notes

Absolutely forgot this.  Easy.  

Wednesday 4th February 2026

Walk

Warmups

Bench: warmups, 152.5x1, 140x4x2

Block pull(15): warmups, 260x1, 240x3x2

Leg curls: 25x20, 35x20x3

Notes

Bleh.  Bench was ok but not great.  Deadlift work was ok but heavy.   Lower back felt eh at the end.  Shoulder was a bit funky in bench but second work set was fine.  

Tuesday 3rd February 2026

Walk
Warmups
Incline press: warmups, 80x8, 90x8

Band flyes: Bx20x3

Band side raise: yogablackx12x3

Notes

Quick little session.  

Monday 2nd February 2026

Walk

Warmups

Squats: warmups, 220x1, 207.5x3x4

Warmups

Closegrip Bench: warmups, 100x6, 110x6

BFR leg extension: 25x50, 45x25, x15, x15, x15

Notes

Right SI was a bit weird yesterday, and I still felt it today, but things moved well.  Top single moved faster than normal, but not much.  Still felt really heavy.  But work sets were not that bad, and not far below the topset.    Closegrip was light, purposely.  But the shoulder was a bit weird on the first one.  Seems that it is worse closer.  Interesting.  But really squeezing it kept it fine.   These are mostly touch and go, with a pause on the last one.  

Saturday 31st January 2026

Walk

Warmups

Bench: warmups, 152.5x1, 145x3x2

Close pulldowns: 30x12, 50x12x3 

Pushdowns: 10x12, 20x12x3

Band flyes: Bx20x3

Notes

Light intro session to feel out the left shoulder.  Was ok for the single, not so much on the reps, but second set was again way better than first.  Certainly way better than the last bench session, but the weights are also way lighter.  

Friday 30th January 2026

Walk

Warmups

SSB  Squats: warmups, 155x5x3

Banded deadlifts: warmups, 140x4x3

Nordic curls: -GBx8x3

Sissy squats: -Gx8x3

Notes

Eh, not the best, but not the worst.  Now I have bench tomororw for the first time in a week, so will see how the shoulder feels.   

Wednesday 28th January 2026

Walk

Warmups

Block pull (15s): warmups,. 260x1, 230x3x2

Paused squats: warmups, 130x3

Standing leg curls: 10x20, 20x20, 30x10x3

Notes

Trained after lunch because of children starting school early and needing to get to work early too.  But it was also in the heat.  For the first time in two weeks we have had an actual summers day rather than winter.  Deadlifts were done off the 15s for the first time.  Top single was as fast as the previous weeks top single, at the same load but more ROM.  Nervious for the work but it moved ok considering.  Still feeling tired and fatigued, so the step back for the weights was nice.  Added squats in (after a work call), and did a couple of benches before hand to feel how it felt.  Squats were ok, no sleeves but wore my squat shoes.  Will work up to three sets of this.  

Monday 26th January 2026

Walk

Warmups

Squats: warmups, 220x1, 200x3x3

Leg extensions: 25x50, 45x30, x20, x15, x12

Notes

Week one of block, and a modest deload.  Last week took its toll, so need to rest up a little.  These felt heavy on my back, but not hard.  The top single felt stupidly heavy on the back, moved a little slowly, but otherwise ok.  

Friday 23rd January 2026

Walk

Warmups

SSB Squats: warmups, 170x7x4

Banded DL (black): warmups, 140x4x4

Nordic curls: -B+Gx8x3

Sissy squats: -gx8x3

Notes

Absolute squashed.  Realistically the SSB is actually 177 as the bar is 27kg while I count it as 20.  Knees hurt, lower back tired, good finish to the block but hard work.  

Wednesday 21st January 2026

Walk

Warmups

Bench: warmups, 157.5x5x3

Warmups

Block deadlifts (20): warmups, 260x1, 245x3x2

Leg curls: 25x20x5

Notes

Bleh.  Still toasted from squats.  Bench felt awful, left shoulder feeling loose again.  Questioned stopping each set, but kept it moving.  Need a break from this.  Deadlift moved better than last week but was just feeling it.  Rep work was ok, first set was better nad grip was better, held it for a quick count of eight.  

Onward. 

Monday 19th January 2026

Walk

Warmups

Squats: warmups, 220x1, 205x4x4

Warmups
Bench: warmups, 147.5x7x3

BFR leg extensions: 25x40, 35x20, 45x15, x15

Landmine: warmups, 40x12, x8

Bunch of rear work for shitty shoulder

Notes
Left shoulder was pretty rough, right from getting under the bar with squats, through to uncontrolled during warmups on bench.  Squat moved, and the top sets were not impossible, just feeling fatigue from Fridays session.  But, then moved to bench.   Shoulder feeling floppy/uncontrolled, rather than pain.  Managed my way through the first set, and it got better with the remainder.  Was contemplating stopping but eh.    Felt dead afterwards.  Good that it was a public holiday and I trained at 10-11am or a bit later.   And spent the weekend eating fat styles.  So was bloated.  Last week of this block, and the volume is kicking.  

To be fair, the bench has been progressing, in spite of being sore.  

Saturday 17th January 2026

Walk

Warmup

Bench: warmups, 170x1, 162.5x4x4

Rows: 30x12, 50x12, 70x12, 90x12x4

Pushdowns: 10x20, 30x8, 35x8, 40x8, 45x8

Db preacher: 7.5x20, 12x12x3

Y flyes, RC

Notes

Feeling sore in the left shoulder.  Top set was ok, work was ok, but hard.  A little flopsy with the sore shoulder.  But did it and it moved.  

Friday 16th January 2025

Walk

Warmups

SSB Squats: warmups, 160x7x4

Banded deadlifts (black): warmups, 140x4x4

Copenhagen curls: -gb x12x4

Sissy squats: -g x12x3

Notes

No work so slightly later session.  Added a set today so kept the weight equal to last week, could have done more but got through the sets.  Was feeling the heat/warmth/humidity tho.

Also brewed, so was mucking around getting it set up while i trained.  

Nice session.  

Wednesday 14th January 2026

Walk

Warmups

Bench: warmups, 147.5x5x2, 152.5x5

Warmups

Block deadlift (20): warmups, 260x1, 242.5x3x2

Standing leg curls: 10x20, 30x12, 35x8, 30x12

Pushdowns: 10x20, 30x12, 35x12, 40x12

Y Flyes, RC work

Notes

Bleh.  Got the load wrong on bench and only figured it out after two sets.  Was easy enough considering the left shoulder is a dickhole.  Deadlifts slower, but 10kg heavier, so good.  Didn't hold the first down set afterwards, because grip wasn't right, but second set was better.  

Monday 12th January 2026

Walk

Warmups

Squats: warmups, 220x1, 200x4x4

Warmups

Bench: warmups, 142.5x7x3

BFR leg extensions: 25x40, 35x25, x20, x20

Pulldowns: 50x12x4

Landmine press: 20x8, 40x8, 60x8, 70x8

Y flyes, RC stuff

Notes

Squats moved ok, but the top set felt heavy as shit on the back.   Bench, the left shoulder felt off, not sore just "missing" but everything moved and got through the sets.  Then got through everything else.  Raining, humid, sweaty.  

Saturday 10th January 2026

Walk

Warmups

Bench: warmups, 170x1, 157.5x4x4

Cable row: 30x12, 50x12, 70x12, 90x12, 110x8

Pushdowns: warmups, 40x8x3

Curls

Y bands, RC work

Notes

Not feeling great, but everything got done.  

Friday 9th January 2026

Walk

Warmups

SSB Squat: warmups, 160x7x3

Banded deadlifts (black): warmups, 140x4x4

Nordic curl: -gx8, -g+bx8x2

Sissy squats: -gx7fall, x8x2

Notes

Hard work.  Humid but not too hot.  A nice weekend to rest.  

Wednesday 7th January 2026

Walk

Warmups

Bench: warmups, 147.5x5x3

Warmups

Block deadlifts (15): warmups, 250x1, 237.5x3x2

Standing leg curls: warmups, 30x8x3

Pushdowns: warmups, 30x8x3

Y band, RC work

Notes

Ok session, still took some time so might have to get up a little earlier.   Likely deadlifts should go up to ~260 for the top set.  As the speed is increasing weekly.  Plus my work sets are appraching it.

Monday 5th January 2026

Walk

Warmups

Squats: warmups, 220x1, 195x4x4

Bench: warmups, 137.5x7x3

Leg extensions (slow): 25x20x4

Landmine press: warmups, 40x12x3

Y flyes. lying RC

Notes

First early morning session of the year.  Mucked around too long fixing the wobbly bench, stupid thing.  Meant I was later than I wanted, but everything moved well.  Shoulder hurt on first set of bench but fine after that.  Held the shoulder tighter, so maybe thats it.  First set it gets a little looser.  

Saturday 3rd January 2026

Walk

Warmups

Bench: warmups, 170x1, 152.5x4x4

Banded Y

Lying RC

Notes

Drank a little much yesterday so this felt harder than it should have.  Doh.  

Next week is back to work, so back to mornings and bringing back in accessories.  

Friday 2nd January 2026

Walk

Warmups

SSB Squats: warmups, 150x7x3

Banded deadlifts: warmups, 140x4x4

Notes

Done, was both hard and not hard.  

Wednesday 31st December 2025

Walk

Warmups

Bench: warmups, 142.5x5x3
Warmups

Block deadlifts (20s): warmups, 250x1, 230x3x2

Lu raises, ER flyes

Notes

Took some time but got it all done.  Humid, rain, moved well.  The top single on deadlift was the fastest its been.  

Monday 29th December 2025

Walk

Warmups

Squat: warmups, 220x1, 187.5x4x3

Warmups

Bench: warmups, 132.5x7x3

Notes

Squats were not nice but moved well.  Bench sucked, the shoulder (right) is being a dick but not after a couple of sets.   

Saturday 27th December 2025

Walk

Warmups

Bench: warmups, 170x1, 147.5x4x4

Notes

Bleh.  Theoretically this is my fourth week of block, but realistically, its my first day of new block, running off a slight off kilter week compared to squat/deadlifts.  

Friday 26th December 2025

Walk

Warmups

SSB squat: warmups, 160x7x3

Banded deadlift(black): warmups, 140x4x4

Notes

Done.  Hard work.  

Wednesday 24th December 2025

Walk

Warmups

Bench: warmups, 155x5x3

Warmups

Block deadlifts: warmups, 255x1, 225x4x2

Notes

No accessories for holidays.  Bench is slow.  

Monday 22nd December 2025

Walk

Warmups

Squat: warmups, 220x1, 175x7x3

Warmups
Bench: warmups, 145x7x2

BFR leg extensions: 25x40, 35x30x3

Landmine press: warmups, 40x12, 50x8, 60x8

Plate raise, Y raise

Notes

Bleh.  Not a good day thats for sure.  Everything was hard.  Squats were slow.  Bench was hard so called it at two sets, which isn't good but I didn't feel confident after one...  not helped by dropping a 20kg on your shin/foot from the squat bar unloading process. 

Onwards. 

Saturday 20th December 2025

Walk

Warmups

Bench: warmups, 170x1, 155x4x3

Wide Rows: warmups, 90x12x3

Closegrip: 60x8x2, 80x8x3

EZ Curls: warmups, 38x12, 42x12, 42x8

RC work +facepull

Notes

Felt a bit sore and that after bowling on Thursday.  I fell over and think my shoulder didn't appretiate that.  And the 140 made it hurt a bit, but the remainder of the work was good.  Not easy, but good.   Single moved faster than last week.  Didn't feel it though.

Friday 19th December 2025

Walk

Warmups

SSB Squats: warmups, 150x7x3

Banded Deadlifts: warmups, 140x4x4

Nordic curls: -greenx8x3

Sissy squats: -greenx8x3

Notes

Feeling a bit rough today after three rounds of bowling and falling on my ass.  

Oh well.  

Didn't put up weight this week, but could have and I dont think it would have been much harder.  Deads were done as a reset each rep.  Interesting but certainly not consistent starting position.

Wednesday 17th December 2025

Walk

Wamrups

Bench: warmups, 150x5x3

Warmups

Block deadlifts: warmups, 250x1, 220x4x2+ holds

Standing leg extenions: 10x20, 30x12x3

Pushdowns: 10x20, 30x12, 40x12, 50x12, 30x20

Y raises, RC work

Notes

Lower back felt a bit eh, nad bench felt hard.  But deadlifts moved well.  Slightly slower pull on the 250 than 240 last week, but why shouldnt it be?  Still fast.  

Monday 15th December 2025

Walk

Warmups

Squat: warmups, 220x1, 170x7x2

Warmups

Bench: warmups, 140x7x2

Overhead press: 2platesx12x3

Leg extensions: 50x15, x20, x15  

RC and Y 

Notes

Hard work.  Didnt feel as good on the top set, but seemed to move the same... so didnt push the rep work hard, although its always difficult by the last rep/set.   Bench was also slow.  

Saturday 13th December 2025

Walk

Warmups

Bench: warmups, 165x1, 150x4x3

Rows

Pushdowns

Curls

RC and Y flyes

Notes

Hard work,  but got there.  The y flyes are trouble.    

Friday 12th December 2025

Walk

Warnups

SSB Squats: warmups, 150x7x3

Banded deadlift (Black): warmups, 140x4x3

Nordic curls: -greenx8x3

Sissy squat: -greenx8x3

Notes

Stepping it up today, work was hard but good.  Moving along.  

Wednesdsay 10th December 2025

Walk

Warmups

Bench: warmups, 145x5x2

Warmups

Block deadlifts: warmups, 240x1, 210x4x2+ holds

Standing leg curls: 10x20, 30x8x3

Pushdowns: 10x20, 30x20x3

Lying ER+banded rear delts

Notes

A little sorer today on chest than yesterday, but moved ok.  Step by step.   Block pulls were ok, moved fast.  Need to actually get up at the right time and not constantly change things around.  

Monday 8th December 2025

Walk

Warmups

Squats: warmups, 210x1, 172.5x7x2

Bench: warmups, 135x7x2

Pulldowns close: 50x12x3

Leg extension BFR: 25x30x3

Viking press: 10x12, 30x20x3

T raise, banded ER 90

Notes

Felt better than I thought it would.  Shoulders felt better, at least from a flexibility point of view.  Paused, normal grip bench is way better.   Training is feeling like never ending accessory work, with all of hte additional shoulder/SI work.  Squat wasn't quite to depth.  

Saturday 6th December 2025

Walk
Warmups

Bench: warmups, 160x1, 145x4x2

Pulldowns: warmups, 50x12x3

Plate raises, Facepull+ER

Gripper: 10x50 reps total

Notes

Eh... not the best, not the worst.  Kept finger in to where I have been this time.  Was nicer.  Any change outwards is going to need a long time.  I also pausd the last set becuase touch and go feels off.  Paused set felt better than the first set.  

Friday 5th December 2025

Walk

Warmups

SSB Squat: warmups, 140x7x2

Banded deadlifts: warmups, 140+minix4x3 

LEg curl: 20x12x3

Leg extension: 20x12x3

Notes

Taking the entry point slightly lightly.  As its been some time since I have done a high bar or SSB.  Banded deadlifts felt ok.  Trying to get used to a lower belt position.  

Wednesday 3rd December 2025

Walk

Warmup

Bench: warmups, 140x5

Warmup

Block deadlifts: warmups, 220x1, 195x4

Banded GM

Facepull+ER

Prone Y

Notes

Weee.  I had tried to keep my grip out wider but I think I need to take baby steps to get there, so I brought it in one finger, and it still sucked.  Might just be first week lolz, but maybe on early warmups and then work in for the work.  

Monday 1st December 2025

Walk

Warmups

Squat (old knee sleeves): warmups, 202.5x1, 170x6x2

Warmups

Bench: warmups, 130x7

Overhead press: 20x20x2

Notes

First session of off season while dieting.  Old knee sleeves feel soft and I was not particularly in shape.  So everything felt hard.  Bench moved to my widest grip for a bit of a change, and a little more touch and go than normal.  

Oceania Regional Powerlifting and Bench Press Championships 2025, Black Box Theatre, Ōtautahi

20th November 2025

Started this off a week out weighing 122.9kg, so came into the meet with a water cut, gut cut, and a little lower carb run in.

Had continued my rehab work right up until the second to last day, and the lower back was feeling ok.  Not great.

Flew down to Christchurch on the day before the meet, watched some lifting and then went to my AirBnB, got some food and drinks.  Walked to venue and watched some more lifting, walked home, prepped for the next day and then tried to sleep early.

Up at 5.45am, a quick shower, uber to venue, weigh in 119.05kg.  Comfortable.  Then banana, protein bar, and 1.5L of salty fluid straight away, followed up with more carbs and some more fluids.

This is my first competition with a handler, John Stratchen.

Lifting kicked off at 8.30, with a single 12 person flight, so was going to be a reasonable quick day.  Went for a walk and started warming up.  Knocked back pre-workout and started drinking a Musashi Energy drink to keep it going.  Warmups were ok, and depth seemed fine.

Squat

Opener: 225kg - three white lights and a little wobbly

Second: 242.5kg - three white lights and I scrapped the shit out of my head on the bar

Third: 250kg - the bar was loaded for me even though the order on the screen was different, so rushed, bandaid on my head.  Two white lights and the jury didn't take it away.  Looked easier than it felt.

Equalled my PB, and maybe wasn't my max for the day but it was a good attempt.  

More drink, more energy, warmed up for bench immediately.  As there is only 20mins between lifts.

Warmed up on V2 Eleiko with original pad. 

Bench

Opener: 172.5kg - touched the rack, moved ok, Skai pad was super soft, so felt weird.  Three white lights.

Second: 178kg - ORPF M2 3lift record, took the jump slightly lower to lock this in, Three white lights.

Third: 185.5kg - ORPF M2 3lift + bench only record, larger jump, John pushed me up from my 182.5 to the 185.5, which was hard, but got there.  Three white lights.

Straight into warming up for deadlifts.  These felt a bit rough, which is quite normal.  More Musashi. 

Deadlifts

Opener: 260kg - ORPF M2 Record.  Moved fine.  Left me with lower back pain.  Three white lights.

Second: 277.5kg - ORPF M2 Record.  Moved ok, but lower back was not happy.  Three white lights.

Third: 285kg - all in for ORPF M2 record plus the ORPF M2 total record.  Nope.  Three reds. 

That left me with 

Total: 713kg

A good performance.  My fourth meet at or above 700.  Not where I wanted to be, but take what I can get after messing the back up.  That sets a good base level.

So I ended as 

Oceania Regional Powerlifting Champion M2 120kg, agaist two other competitors.

I set three ORPF records

M2 3lift Bench record at 185.5kg

M2 Bench Only record at 185.5kg

M2 3lift Deadlift record at 277.5kg

The New Zealand mens team won the M2 category. 

I totalled 2kg less than the third place getter in the open, and 9.5kg under the second.  I would have placed second in open bench, third in open deadlift.

Time for a break from heavy work, diet a wee bit and work on stepping up the squat by a lot for next nationals.  1-3 May in Tāmaki Makaurau.

Monday 17th November 2025

Walk

Warmups

Bench: warmups, 170x1x2

Notes

Done

Saturday 15th November 2025

Walk
Warmups
Squats: warmups, 200x2x2

Bench: warmups, 157.5x2x2

Deadlifts: warmups, 210x1x2

Notes

Last of the S and D.  All good.  

Thursday 13th November 2025

Walk
Warmups

Bench: warmups, 170x1, 180x1, 185.5x1, 172.5x1x2

Closegrip pulldowns: 30x12, 50x12x4

Pushdowns: 30x12, 40x12, 50x12, 55x8

Notes

Done.  Dusted.  Survived.  

Not the fastest or best session on the planet, but got there. Rushed the top set slightly, but I have enough engine to push that through.  I am not my normal snappy self.  

Tuesday 11th November 2025

Walk
Warmups

Deadlifts: 60x5, 60x3, 60x2, 100x2, 100x1, 140x1, 180x1, 220x1, 260x1

Notes

Will do rehab work this evening.  This moved well, and the back was 80% happy, but I can feel the SI area now, not sharp just a little unhappy.  But moved nicely.  I feel that I would have been doing an easy 285 single today, if it wasnt for that stupid pain.
I need to work on my technique, as I think some of the overloading is occuring when I start, the bar moves slightly away from me, which then causes a higher lever arm on the lower back position.

Monday 10th November 2025

Walk

Warmups

Bench: warmups, 175x1x3

Notes

Back feeling ok, but shoulders/etc feeling slow and tired.  Two days over 170 is good.  

Sunday 9th November 2025

Walk

Warmups

Bench: warmups, 170x2x2

Pulldowns: 30x12, 50x12, 70x12x3

Pushdowns: 30x12, 40x8, 45x8, 50x8

Notes

Heavy and slow, but positive.  Rehab work for back.  

Saturday 8th November 2025

Walk

Warmups

Lots of warmups

Squats: warmups, 210x1, 225x1, 180x2

Rehab

Notes

Positive.  Worked up to a reasonable weight.  Likely around the new opener, but below what I had originally planned.  Next day was also not sore.  So extra positive.  Deadlifts still to come.  

Thursday 6th November 2025

Walk
Warmups

Bench: warmups, 170x1, 181.5x1, 172.5x2x2

Closegrip pulldowns: 30x12, 50x12x3

Pushdowns: 10x20, 30x12, 40x12, 45x12, 50x12

Notes

Good session.  Weight moved well.  Went to 181.5 for the 400 cutoff.  Moved ok, likely 185+ range next week.  

Monday 3rd November 2025

Walk

Warmups

Bench: warmups, 167x.5x1x3

Rehab

Notes

Ok session.  Long day seated so lower bakc was not the best.  Felt tight.  

Sunday 2nd November 2025

Walk

Warmups

Bench: warmups, 160x3x2

Pulldowns

Pushdowns

Notes

Ok day. Started the rehab for lower back YESTERDAY.

Thursday 30th October 2025

Walk

Warmups

Bench: warmups, 160x1, 167.5x3, 177.5x1, 152.5x5x2

Wide pulldowns: 50x12x3

Pushdowns: 30x12, 40x8x3

Notes

SI pain substantially less in general, but still has sharp patches when standing from seated position.  Good improvement.  A little hurt in the arched position, and cannot drive the legs quite as strongly as I would like.  Bench went ok considering that.  Building block finished, peaking to begin next week.  

Tuesday 28th October 2025

Walk
Warmups

Deadlifts: warmups, 150x1, 190x1, 230x1, 255x1, 270x1 ouch

Notes

Bollocks.  Shouldnt have done this day.  But last years open Nationals I did exactly the same thing, just the initiation of the injury was slightly different.  But it was the doubles day that it peaked.  And today was the doubles day.  In fact its exactly the same distance from competition as it was from nationals.  

Idiot. 

But, I have the experience, and I have a plan.  Taking it even lighter than the nationals plans.  
Just have to work intellegently to avoid the bench taking the same idiot journey it did for the nationals too.  

Now the good points.  My last warmup was close to the same load as the weight that got me last year.  And the top set bit me near the top half.  The weight moved easily.  Could have least waited until my second rep, but with the way the first moved, then I should have been good for 275 double, maybe 277.5.

Happy with the speed, not with the pain.  The first day afterwards was highly painful and sharp.

Monday 27th October 2025

Walk

Warmups
Bench: warmups, 162.5x1x3

Notes

Lower back was a bit eh.  This was fine.  

Sunday 26th October 2025

Walk

Warmups
Bench: warmups, 155x4x2

Banded flyes

Pulldowns: 10x20, 30x12, 50x12, 70x12, 90x12x2

Pushdowns: 10x20, 30x12, 35x12, 40x12, 45x12

Notes

Lower back still felt a bit eh, but this work was fine.  

Saturday 25th October 2025

Walk

Warmups

Squats: warmups, 240x2, 205x4x2

Paused DL: warmups, 215x3x2

Notes

Weeee big squat.  10kg up, but not quite as much as I hoped.  Close.  Moved ok, possibly could have done a little more but at least it was strong and steady compared to the previous heavy week.  Shouldn't have prescribed Paused DL after this, but did it.  Moved well for the first set, then decided only to do two, and it left me with a little pain.  Not excessive, but didn't need it.  Oh well, onwards.  

Thursday 23rd October 2025

Walk

Warmups

Bench: warmups, 163x3, 173x1, 150x5x2

Lying extensions: 60x6, 80x6, 100x6x2

Banded flyes: Ox20x3

Pendlay row: warmups, 120x5x3

Notes

Ok session.  Warmups felt ok, shoulder felt fine.  I didn't push as much on the top set as I was thinking, btu thats ok.  Single was ok, and the work sets.  The shoulder felt a bit off after the top set of 3, but fine elsewhere.  Left shoulder is a little eh too.  Did pendlays, but didn't load it up as my lower back is toasted from Tuesday.  

Tuesday 21st October 2025

Walk
Warmups

Deadlifts: warmups, 242.5x1, 258x4, 225x6

Paused squats: warmups, 192.5x3, 195x3x2

Notes

Really nervious going into this.  Had 260 as my target and chickened out.  258 is a PR but only by 0.5kg.  Likely could have done 260.  But...that is still a higher lift than ever before.  Paused squats felt great.  Tired lower back, and upper back, but moved nicely, and actually paused.  

Onwards.  

Monday 20th October 2025

Warmups

Bench: warmups, 157.5x1x3

RC work

Notes

Forgot about this.  Did it after kids showcase at school.  Will try and do it in the AM for the next few weeks.

Sunday 19th October 2025

Walk
Warmups

Bench: warmups, 152.5x4x2

Pushup plus: bwx20x3

Pushdowns: 10x20, 30x12, 40x12x3

Chins: -greenx12x2

RC work

Notes

Shoulder felt a little eh, but I didn't take painkillers early enough either.  So don't know if its that or just random.  Moved ok.  

Saturday 18th October 2025

Walk

Warmups

Squat: warmups, 200x5x2

Standing leg curls: 10x20, 20x12, 25x12, 30x8

Nordic curls: -greenx8x3

Notes

Tired today.  Bodyweight has finally dropped a dash, will be keeping at that.   Always hard but moved ok.  Was fatigued at the end of it.  

Thursday 16th October 2025

Walk

Warmups

Bench: warmups, 157.5x3, 167.5x1, 145x5x2

Lying extensions: 60x5, 80x5, 90x5, 100x5

Banded flyes: orange x20x3

Pendlay rows: warmups, 120x5, 130x5x2

Notes

Not the greatest in the world, but not the worst.  A little behind last block, but both shoulders being dickheads.  So, about 2.5/5kg down, and slightly slower but I think that is more protective than strength per se.  Sets the tone for next weeks earlier loads.  Took painkillers and heat rub again, but this is the first time I haven't come out with a sore shoulder.  

Tuesday 14th October 2025

Walk

Warmups
Deadlift: warmups, 230x4x2

Leg extensions: 25x30, 45x20x5

Sissy squat: -greenx8x3

Grip: 25x8, 50x8, 75x8, 85x4, 90x1, 75x8

Notes

Sore and tired before this, and it was not that much fun.  Moved, not fast or strong, but moved.  Ever so slight tear on my right hand ring finger callous.  

Monday 13th October 2025

Warmups

Bench: warmups, 150x1x3

Notes

Evening session for additional work.  Light weight but certainly felt fatigued from lifting yesterday.  

Sunday 12th October 2025

Walk
Warmups

Bench: warmups, 140x6, 145x6, 150x6

Pushup Plus: BWx12x2, x20

Chins: -greenx12, x10, x10

Overhead press: 20x12, 40x12, 60x8x2

Db preacher: 5x20x3

Overhead tricep: 25x12, 35x8x3

Notes

I think thats it.  Shoulder was ok, fatigued but ok.  Sets were harder than they needed to be.  Overhead set up is nearly maximum, likely could go to 80kg before I run out of room, with two eleiko and two rubber, no clip.

Saturday 11th October 2025

Walk

Warmups

Squats: warmups, 220x1, 237.5x2.5 bump rack at bottom of third and drop it, then did 1 after I reset, 197.5x3 wtf wobbly awful, realised it was heavier than i wanted, 192.5x7 

Paused DL: warmups, 210x3x3

Nordic curls: -G+Bx8, -Gx8x2

Pulldown abs: 30x12, 50x12, 60x10x2

Notes

Absolute horse shit.  I was almost at a new 2rep PB and 3rep PB, insatead the inside plate tapped the rack at the bottom of the third rep, which I dont think has really happened that often at home, so the set ended there.  Reset the plates, loaded it all back to the top and then took it for a single.   Fook.  The top set was wobbly, and not as robust as last week, but still its fooking heavy.  Lower back was toasted after that so the backoffs started really being wobbly, and I stopped.  Noticed I was 5kg too heavy and took the right weight for one set rather than two.  

Didn't pack up, but continued to my paused deadlifts, heavier than I have done on a secondary workout, followed by some accessory.  Tired.  Stupid fk set messed up the flow of a great workout.  But got there.  One more down week, then into peak.  Dont know if this experiment was successful yet, but realisitcally, I would have beeen doing 225-227 for my top set of my normal rep scheme, and thats about a 10kg stepup.  So, all up, its fine.  Rinse, repeat.   

Thursday 9th October 2025

Walk

Warmups

Pin press: warmups, 165x2(barely)  doh

Bench: 147.5x5x3, 140x5

Pendlay rows: warmups, 110x6, 120x6, 125x6

Pushdowns: 30x12, 35x12, 40x12, 45x12, 50x8

Notes

Absolute shithouse day.  Forgot to do heat/painkiler rub.  Didn't sleep well, for a few days.  And just felt garbage.  Well, last warmup felt ok, but then going to the top set it just hurt the shoulder, and all power died.  The rep sets were barely better, substantially worse than the Sunday workout...  and everything felt slow.  Worked through the other stuff and did pushdowns as I couldn't be assed doing my lying extension/JM press thingies.  

That was the last week of pin presses, and I don't think they helped my shoulder.  The unloading at the bottom takes tension away and lets the shoulder move when it needs to be locked tighter.  
I am only benching 2x weekly, which I don't think is adequate, so I will add in a lighter evening session, likely on Monday night.  Lower RPE and singles.  

I will also drop some volume from the primary bench day, and do a single after my top set.  

Tuesday 7th October 2025

Walk

Warmups
Deadlifts: warmups, 230x1, 247.5x4, 215x6

Paused squats: warmups, 187.5x3x3

Sissy squats: -greenx12x3

Grip: 25x10, 50x10, 75x10, 85x3, 85x4, 50x17

Notes

Weeee.  Weights good, but still too nervious without a real psyche up.  Also noted a lifting heel on the right.  Have not done that for years.  Will focus on not doing that.  

Sunday 5th October 2025

Walk

Warmups

Bench: warmups, 132.5x6, 140x6, 147.5x6

Pushup+: BWx12x3

Chins: -green x10x3

Overhead press (new setup): 20x20, 40x20x2 

Db preacher: 12.5x12x3

Pushdowns: 30x12x3

Notes

Weeee.  Short walk.  today because of rain. But session was good. Did a ton of RC type shoulder stuff alongside this.  Bench felt ok.  Shoulder hurt after the last set, but otherwise good.  Held position a bit tighter. The comp will be on Eleiko V2 with Skai pad, so have included the adjuster.  Its not perfect, but its ok.  Will see if that works out for me.  

Saturday 4th October 2025

Walk

Warmups

Squats: warmups, 191x5x2

Standing leg curl: 10x20, 20x12x4

Nordic curl: -greenx8, -green+blackx8, -greenx8

Notes

Late session, took some time.  Tight after driving to Wellington and back.  Done.

Thursday 2nd October 2025

Walk

Warmups

Pin press: warmups, 161x3

Bench: 146x5x2, 137.5x5x2

Pendlay row: 60x6, 100x6, 110x6, 120x6

Tricep pin push: 60x8. 80x8x2, 60x15

Notes

Garbage in, garbage out.  The shoulder is weird at the moment, but not the bottom but the lockout.  The 161 as closer to a 10, but will see how things progress next week.  Also a real fatigued week really.  Maybe not push the Sunday workout not quite as hard? 

Tuesday 30th September 2025

Walk
Warmups

Deadlifts: warmups, 222.5x4x2

Leg extensions: 25x30, 45x30, x20x3

Sissy squats: -greenx8x3

Forearm: 25x8s, 50x8s, 70x8s, 90x4s, 100xX, 90xX

Notes

Tired, sore, did the work but it was harder than it needed to be.  

Sunday 28th September 2025

Walk

Warmups

Foam press: warmups, 125x6, 135x6, 142.5x6

Chins: -green x10, x10, x10, x8

Pushup plus: blackx12x3

Overhead landmine press: 20x12, 40x12x3

Bb Curl: 20x12, 30x12, 35x12

Overhead tricep: 25x12, 30x12, 35x12

Pulldown abs: 30x12, 50x12x3

Notes

Wooo, not great.  Cut the reps on foam pess to avoid the should calling it.  Moved ok, but triceps were running out of steam.  Just tired all around.  Tired from the squats and daylight savings.  

Saturday 27th September 2025

Walk

Warmups

Squats: warmups, 225x3, 182.5x7x2

Paused deadlifts: warmups, 200x3x3

Nordic curls: -greenx12, nonex8, -pinkx8, -purplex8

Notes

Solid start to the third week.  Squats felt strong and moved well, easily RIR2.  Deadlifts were easy, with a fair hold at the end of each set.  Sweet.  

Thursday 25th September 2025

Walk

Warmups

Pin press (24): warmups, 153

Bench: 142.5x5x2, 132.5x7

Banded flyes: Ox20x3

Pendlay row: 100x6, 110x6x2

Lying pin extension: 60x8, 70x8x2, 80x8

Notes

First real heavier bench session and it went well.  Shoulder behaved until basically second set of fives, and fatigue allowed it to move around a little more than desired.  Still got the final sets done.  I will keep the shoulder work going to maximise the strength and return to full power.  

Tuesday 23rd September 2025

Walk

Warmups

Deadlifts: warmups, 232.5x4+4hold, 205x6x2 +10s hold on last set.

Paused squats: warmups, 175x3x3

Sissy squats: gx12x3

Grip: 25x8s, 50x8s, 70x8s, 80x8s, 90xL6s,R4s, repeat chalk, x8s

Notes

Weee.  Not really feeling it today, but everything moved.  Grip not great, but still held.  Held the heavy deadlift and the last rep work set for a hold.  Paused squats rough to start with but third set was good.  Pauses shite, but last set was counting.  Grip work was good at the start, and acheived a heavier load especially with chalk.  Need to do the right hand first, as its the one that struggles for some reason.  Don't know how heavy my handle can take, but its getting up there.  

Sunday 21st September 2025

Walk

Warmups

Foam press: warmups, 125x8, 130x8

Pushup Plus: BWx12x2, +Px12

Chins (#22): -greenx8x2, x10

Single arm landmine press: 10x20x3

Lu Raises: 5x20x2

Barbell curls: 20x12, 30x12, 35x8x2

Overhead tricep extension: 5x12, 15x12, 25x12, 35x12

Notes

Good session.  Shoulder felt a little better, but definitely got worse by the end of the sets, so after about 5 reps the shoulder is losing position and getting a little loose.  Need to improve it.  Everything else was chugging along.  

Saturday 20th September 2025

Walk

Warmups

Squats: warmups, 182.5x5x2

Standing leg curls: 10x12, 25x12, 27.5x12x2

Nordic curls: -greenx12, nothingx10+2g x2

Pulldown abs: 10x12, 30x12, 40x12, 50x12

Buncha RC yellow band work

Notes

Feeling fine, but fat (123.8), down week for squats, so felt good, lift was easy - but lighter than last block by choice.  Hamstring work was comfortable.  

Thursday 18th September 2025

Walk

Warmups including new RC work

Bench: warmups, 130x7

Banded flyes: Ox20 forgot the rest

Pendlay row: warmups, 100x6

Tricep pin press: #24 60x8, #25 60x8

Notes

Right shoulder is still being a giant pig, but this is an introductory week and not a "real" week.  Adding in a new shoulder RC movement to try and focus more tightly on the actual shoulder rather than me bodging it with the other banded work.  

Tuesday 16th September 2025

Walk

Warmups

Deadlifts: warmups, 210x4x2

Leg extensions: 25x20, 45x20x3

Leg curls: 25x20x3

Grip: 20x8s, 40x8s, 60x8s, 70x8s, 80x5s

Notes

Not feeling it, thats for sure.  But moved ok.  Decided that deadlift day is the grip day as well.  The last deadlift was followed by a hold.  Grip was done in between leg extension/curl sets.  

Sunday 14th September 2025

Walk

Stretching

Pushup Plus: Kneesx12x3

Chins:-green (#20)x8x3

Curls: 20x8x3

Notes

No planned session today, but had some accessory to fill in space.  

Saturday 13th September 2025

Walk

Warmups
Squats: warmups, 210x3, 172.5x7x2

Paused Deadlifts: warmups, 185x3x3

Sissy squats: -greenx12x3

Notes

Should realistically do hammies today, but my plan is incorrectly setout.  Oh well.  No real loss.  Squats moved well, but downsets are always hard.  Deadlifts felt fine.

Tuesday 9th September 2025

Walk

Warmups

Deadlifts (beltless): warmups, 210x2

Nordic curls: -greenx8x3

Notes

Quick session.  End of Off Season.  

Sunday 7th September 2025

Walk

Warmups

Larson press: warmups, 100x8x8

Pushup+: 0x12x3

Tbar row: 20x12, 30x12x3

Ezy curl: 15x12x2, 20x12

Ezy overhead tricep: 15x12x2, 20x12

Notes

Wreckon.  Thats some volume.  

Saturday 6th September 2025

Walk

Warmups

High bar squat (no sleeves): warmups, 180x3

Paused DL: warmups, 180x3

Nordic curls: -greenx8x2, nothing x8 floppy

Notes

Finished.

Thursday 4th September 2025

Walk

Warmups

BEnch: warmups, 100x7x2, 125x7x4, 100x7x2

Rev grip pulldowns: 50x12x4

Side front raise: Purplex12x3

Pushdowns: 20x20x5

Notes

Sets and sets.  Sore shoulder.  Slightly closer grip seemed to be a positive.  

Tuesday 2nd September 2025

Walk

Warmups

Banded (purple) Deadlift:rmups, 160x6, 180x6

Leg extensions: 20x20, 30x20, 40x20x3

Sissy squat: -greenx8, x12

Notes

Didn't really feel like it, but it moved pretty easily.  

Sunday 31st August 2025

Walk

Warmups

Larson Press: warmups, 100x13, 100x10, 100x9

Banded flyes: Ox20x3

Pulldowns closegrip: 50x20x4

Ezy curl: 15x12x3

Overhead extension ezy: 15x12x3

Single arm landmine press: 15x12x2, 20x12

Lu raises: 5x20x3

Notes

Eh, shoulder still doesn't feel great so will just take it as it comes.   Reps reps reps. Blood.  

Saturday 30th August 2025

Walk

Warmups

Highbar squat (no sleeves): warmups, 140x7x2

Standing leg curls: 10x20, 20x20x3

Nordic: -greenx8x2

Notes

Took a few days off, and rested. Now switching to Oceania training schedule.  Saturday to Thursday.

Saturday 23rd August 2025

Walk
Warmups

Bench: warmups, 150x7

Flyes and stretching

Notes

Shoulder still hurting quite a bit, but didn't slow the reps down.  Had 2-3 left over, so likely 155-160 range is top end.  

Thursday 21st August 2025

Walk
Warmups

Deadlifts: warmups, 240x3, 240x1

Standing leg curls: 10x20, 20x20x3

Notes
Eh, wanted six and possibly could have done it, but chickened out.  The single was with the belt a little tighter, which was nicer.  

Tuesday 19th August 2025

Walk

Warmups

Larson press: warmups, 100x7, 110x7, 120x7

Pulldowns: 30x12, 50x12x4

Notes

Night session.  Eh.  Shoulder, right, seems a bit off but moved ok.  Heavier without the legs involved.  

Monday 18th August 2025

Walk

Warmups

Squats: warmups, 200x7

Leg extension (BFR): 25x20, 35x20, 45x20x3

Notes

Didnt do sissy squats as I hurt my foot and its sore.  Otherwise, some good work.  Need to be deeper on squats.  

Saturday 16th August 2025

Warmups
Larson bench: warmups, 140x3, 60x7x5

Notes

That was harder than I expected.  Oh well.  

Was after brewing and mucking around all day.  Plus hurting my stupid ankle.  

Thursday 14th August 2025

Warmups

Deadlifts: warmups, 230x6

Notes

That was it.

Hard work, breathing hard.  But left some in the tank.  Was watching the World Games and talking to my mother while training at night, in the cold.  Was not moving overly quickly.  

Monday 11th August 2025

Walk

Warmups

Squats: warmups, 190x7

Notes

Trained in the evening whcih isnt fun.  Set was ok, 200 is the goal for the next heavy week.  Then 5% backoffs, twice.  

Saturday 9th August 2025

Walk

Warmup

1board: warmup, 180x3

Bench: 155x5, 162.5x5

Notes

Thats enough.  Sore. Tired.  

Thursday 7th August 2025

Walk

Warmups

Paused Deadlifts: warmups, 245x2

Deadlifts: 220x6

LEg extensions: 25x20, 35x20, 45x20x3

Sissy: -greenx12x4

Notes

Ok session.  Felt heavy.  Still have a bit of flex of what will happen into Oceanias but thinking about reverting deadlifts back to the normal structure, but on a Thursday.  So top sets of four, rather than two.  I need the heavier work but that can come with peaking.  

Tuesday 5th August 2025

Walk

Warmups

Foam press: warmups, 140x7

Chins: -P x6x4

Notes

Birthday workout.  Nothing too difficult.  Trained at 2pm.

Monday 4th August 2025

Walk

Warmups

Squats: warmups, 200x5

Standing leg curls: 10x8, 20x8, 30x8x3

Copenhagen: -greenx12x3, x20

Notes

Weeee.  Squat easy but tipping forward.  Tired.

Saturday 2nd August 2025

Walk

Warmups

1board: warmups, 175x3

Bench: 150x5x3, 10x7x2

Banded flyes: Ox20x3

Pulldown Row: 30x12, 50x12, 70x12x3

Lying extensions: 60x8x3

Lots of forearm stuff

Notes

Ok day.  Sore elbows.  Right shoulder was feeling a tad worn from Tuesday.

Thursday 31st July 2025

Walk

Warmups

Deadlifts: warmups, 220x4

BFR leg extensions: 20x20, 40x20x5

Sissy squats: -greenx12x4

Notes

Ok session.  Tired from early mornings and not early nights.

Tuesday 29th July 2025

Walk

Warmups

Foam press: warmups, 140x8, 150x8, 155x8

Chins: -pinkx8x4

Single arm cable curl: 10x12x3

Pushdown: 30x20x3

Side raise: Blackx12x3

Notes

Not feeling it today.  Things moved ok, but the foam was hard work.  Right shoulder felt a bit off after the top set as I touched down the bar to the rack on that side.  Otherwise just moving.  

Monday 28th July 2025

Walk

Warmups

Paused squat: warmups, 215xmiss doh, 215x3

Squats: 185x7

Standing leg curl: 10x20, 20x20, 25x20, 20x20, 15x20

Nordic curls: -greenx12x3

Notes

Eh.  Back felt better to start with, and weights were feeling good.  Dropped boy off to school early, then came back, and worked up to the top set.  First rep, felt ok, went down and the bar rolled slightly.  I started to fight and thought about just muscling it up, but placed it on the rack.   Lower back felt a little tweaky on the right.  Removed weights, lifted it back up and repeated.  Moved fine. First rep wasnt paused becuase incompetent and nervious.    Rep work just did one set, and didn't try RDLs because I didnt need to overly work the lower back if its being a dick.  

Saturday 26th July 2025

Walk

Warmups

1board: warmups, 165x3

Bench: 145x5x3,135x7x2

Pulldowns: 50x12x5

Forearm stuff until it hurt

Notes

Wasn't feeling it, but everything moved ok.  Happy enough.   Lower back was still a bit eh, but sleeping was great over the weekend.  

Thursday 24th July 2025

Walk

Warmups
Paused deadlifts: warmups, 230x1, 247.5xeh

Notes

Did 247 for a single, wasnte really paused.  Was slightly forward and it just felt like shit when it shouldn't have.  Lower right musculature hurts, in addition to the left SI type feeling.  Just feeling tired.  The competition has set me up for pain/fatigue/etc.  Good thing its not precomp, but feeling pretty ratty.  I need a weekend and maybe a full week off.  

Tuesday 22nd July 2025

Walk

Warmups

Foam press: warmups, 125x8, 135x8, 140x8

Chins: -pinkx8x4

Notes

Missed squat day, and just doing a short day today.  Body was toasted from competition on Sunday.  Sore lower back is slightly better, but heading the right way.

Saturday 19th July 2025

Walk

Warmups

2Board press: warmups, 200x2

Bench: warmups, 155x5, 160x5, 150x7

Notes

Went to Greytown so didn't finish up the remainder of the work.  Picked the wrong weight for the top set of boards, and it was sucky.  Was before breakfast and early, so the session was a bit different than previous ones.
I helped out at a competition on Sunday, so absolutely toasted, which meant I did not do any session on Monday.  

Thursday 17th July 2025

Walk

Warmups

Deadlifts: warmups, 220x4x2

Highbar squat (no no): 110x8x3

Leg extensions: 35x20x4

Sissy squat: -greenx12x3

Notes

Ouch and tired.  Lower back felt tired, hands tired, forearms tired, me tired.

Need eight years of sleep.  

Tuesday 15th July 2025

Walk

Warmups

1board: warmups, 140x8, 152,5x8, 160x8

Chins: -Pinkx8x4

Ezy curl: 27x12, 37x12x3

Pushdowns: 30x12, 40x12x3

Side raise: Blackx20x3

Notes

Wooooo.  Nice session.  Happy with the board press, closer to a max but not maxing.  Everything else was good.  Did some of the chins without touching down, so pleased.  Getting stronger, might get some unbanded ones soon.  Well, I could do it now but need more reps.  

Monday 14th July 2025

Walk

Warmups

Paused squat: warmups, 207.5x3

Squat: 180x7x2

RDL: warmups, 140x7, 160x7, 170x7

Standing leg curl: 10x12, 20x12, 25x12x3

Nordic: -green x12x3

Notes

Felt ok really.  Lower back felt good so pushed the RDL up.  I did, however, drop a 2L bottle of Pepsi off the bench and straight onto the side of my foot up from my little toe.  Cap first.  Split the skin and hurts like a bitch.  

Saturday 12th July 2025

Walk

Warmups

2board med grip: warmups, 190x3

Bench: warmups, 150x5x2, 140x7

Banded flyes: P+Ox20x4

gap

Closegrip pulldowns: 70x12x4

Lying extension (26): 60x12x3

Forearm stuff: ouch

Notes

Nice enough sessions.  Sore elbows from the grip work but should pay off hopefully.  Going to buy some stuff from aliexpress to do some more grip work.  

Thursday 10th July 2025

Walk
Warmups

Paused DL: warmups, 235x2

Deadlift: 200x6

Grip: 190x8sec, 230x8sec, 260x8sec

Plate grip: 20x10secx2, x11sec

High bar (nosleevenoshoe): warmups, 110x8, 120x8, 130x8

Leg extensions: 35x20x4 lying further down with each set

Sissy squats: -greenx8, x12

Notes

Felt ok but was still some hard work.  Felt ok on the pauses, and the high bar work was good, pumped.  The sissy squats were stronger too.  Grip work leaves sore hands.  

Tuesday 8th July 2025

Walk

Warmups

1board: warmups, 132.5x8, 142.5x8, 150x8

Chins: -pinkx8x4

Ezy curl: 17x8, 27x8, 32x8, 37x8

Pushdowns: up to 40x12

Lu Raises: 5x20x3

Notes

Weee.  Things went well, and happy with them all.  But tired.  

Monday 7th July 2025

Walk

Warmups
Squats: warmups, 190x5x2

RDL: warmups, 130x8, 140x8,150x8

Standing Leg Curl: 20x12, 25x12, 30x8, 25x12

Nordic: -greenx12, -purplex8x2

Notes

Felt a bit stiff and sore, but things really moved well.  First set of squats didn't feel great but the second set moved nicely.  RDLS were nice and really flowed nicely.  All good.  Except for my old purple band breaking on the first rep and falling into the floor...  doh

Saturday 5th July 2025

Walk

Warmups

2board med: warmups, 180x3

Bench: 145x5, 135x7

Closegrip pulldown: 10x12, 30x12, 50x8, 70x8, 90x8, 100x5, 70x12

Lying pin extension thing: 60x5, 100x8, 110x6

Forearm stuff

Notes

Board felt ok but most things hurt.  Slept ok and things moved ok.  

Thursday 3rd July 2025

Walk

Warmups

Deadlifts: warmups, 210x4x2

Stiletto squats: 80x8, 100x8 oooo

Leg extensions: 35x20x3

Sissy squat: -greenx8, x12

Notes

Rather tired and sore.  

Tuesday 1st July 2025

Walk

Warmups

1board: warmups, 120x8, 130x8, 140x8

Chins: -minix8x4

Curls, pushdowns, side raises

Notes

Really tired, but stuff moved nicely.

Monday 30th June 2025

Walk

Warmups

Paused squats: warmups, 190x3

Squat: 170x7x2

RDL: 100x8, 120x8, 140x8

Leg curls: 25x20x3

Nordic curl: -greenx8x2

Notes

Feeling quite fatigued still, with a tired lower back.  So just took it easy enough for the first week of next block.   Used my SBD powerlifting sleeves rather than my standards. 

Saturday 28th June 2025

Walk

Warmups

Pin press: warmups 167.5x3

Bench: 155x5, 145x7

Closegrip Pulldown: 30x8, 50x8, 70x8, 90x8

Closegrip pin thingy: 60x8, 80x8, 90x8, 100x6

Forearm work

Notes

Good session. Good finish to the block.  Feeling tired.  Forearms felt good but the following day had DOMS.  Shows up as elbow pain as well.  

Thursday 26th June 2025

Walk
Warmups

Paused Deadlifts: warmups, 240x2

Deadlift: 220x4

Deadlift holds: 60x8sec, 100x8sec, 140x8s, 180x8s, 220x8s, 250x8s

HB squat: warmups, 120x8, 130x8, 140x8

Leg extension: 35x20x5

Sissy squats: -green x12x3

Notes

Slaughtered, but everything went well.  Holds hurt my hands... not getting it quite in the same position as a deadlift grip, but its working the grip.

Tuesday 24th June 2025

Walk

Warmups
Foam press: warmups, 130x8, 140x8, 150x8

Pulldowns: 10x12, 30x12, 50x12, 70x12x3

Preacher curl: 10x20x3

Pushdowns: 10x12, 30x12, 35x12, 40x12x2

Cable side raises: 5x12x3

Notes

Good session, but quite cold.   Happy with the top set.

Monday 23rd June 2025

Walk

Warmups

Paused Squat: Warmups, 212.5x3

Squat: 185x5, 187.5x5, 172.5x7x2

RDL: warmups, 120x7, 140x7, 150x7

BFR leg curls: 25x20, 35x20, x15, x12, x10

Nordic curls: -greenx12, x8,x8

Notes

Things moved well really.  Happy with the weights.  Messed the load on the first work set on squats but eh, still work.  Last week of this four week experiment.  

Saturday 21st June 2025

Walk
Warmups

Pin press: warmups, 160x3

Bench: 150x5x2, 140x7x2

Closegrip pulldowns: 30x8, 50x8, 70x8, 80x8, 85x7, 70x8

Lying extension (to pin): 60x8, 70x8, 80x8, 90x6

Cable curl single: 10x20x3

Lu raises: 5x20x3

Bunch of forearm stuff

Notes

Good session but feeling toasted afterwards.  Sore elbows.  Think the forearm work doesnt help that.  

Thursday 19th June 2025

Walk

Warmups
Paused Deadlifts: warmups, 230x2

Deadlifts: 210x4

Highbar squats: 100x8, 120x8, 140x8

BFR leg extensions: 30x30, 40x20x3

Sissy squats: -greenx20, x14, x15

Notes

Not feeling it this morning.  Tired and old.

Tuesday 17th June 2025

Walk

Warmups

Foam press: warmups, 120x8, 130x9, 137.5x8

Chins: -pinkx8x4

Db preacher curls: 10x20x3

Pushdowns: 30x20x3

Banded side raise: Black x20x3

Notes

Weeee.  Tired, sore, but moving along.  Not at max on the foam press, but getting closer.  One more week to block.  

Monday 16th June 2025

Walk
Warmups

Paused squats: warmups, 205x3

Squats: 185x5x2, 170x7x2

RDL: 120x7, 130x7, 140x7

BFR leg curls: 25x20, 35x20, x20, x14

Nordic curls: -greenx8x3

Notes

Slow session, cold and distracted by idiots across my road making noise.  Moved ok, a little slow but reasonable.  Sleep wasn't good.  

Saturday 14th June 2025

Walk

Warmups

Pin Press: warmups, 152.5x3

Bench: 145x5x2, 135x7

Banded Flyes: Orange x30x3

Overhead cable row: 10x12, 30x12, 50x12, 70x12, 80x10, 80x7

Lying extension: 60x8, 70x8, 80x8x2

Banded bicep: Px50x3

Side raise band: pink x30x2

Notes

Good session.  Was getting ready to brew.  Felt a bit long but need to eat better (Still...)

Thursday 12th June 2025

Walk

Warmups

Paused DL: warmups, 220x2

Deadlift: 200x4

Deadlift holds: 140x10sec, 180x10sec, 200x10sec

Highbar squats (no sleeve no shoes): warmup, 100x7, 120x7

Leg extensions: 25x20, 35x20, 45x20x3

Sissy squats: -green x12x2

Grippers: a bunch

Notes

A nice session.  Belly is bloated/fat so hard to get into position, but weights moved well.  Didn't push on deadlifts.  Holds hurt.  But working it all.  Sorting my grip adds another 10kg, maybe more.

Tuesday 10th June 2025

Walk

Warmups

Foam press: warmups, 110x8, 120x8, 130x8

Band assisted chins: minix8x4

Ezy curl: 18x20, 28x20x2

Pushdowns: 10x20, 30x20x2

Lu raises: 5x20, 10x12x2

Banded side raise: minix40 each side

Gripper (new 100kg gripper)

Notes

Even with burns (blisters on my right arm) and a split eyebrow (firewood smacking my head), still got it all done and it felt good.  Want to build the chins, so will keep working on it.

Monday 9th June 2025

Walk

Warmups

Paused squat: warmups, 197.5x3

Squat: 182.5x5x2, 167.5x7

RDL: 100x8, 110x7, 120x7

BFR leg curls: 25x20, 35x20x3

Nordic curls: -gx12x2

Notes

First early morning squat for a while, and it was ~0-3deg range.  Cold enough.  But moved ok.  The down sets all felt harder than they should, but moving. 

The niggle from last week is still there, but didn't hurt during, and the RDL was fine as well.  Need to have the rack set a little higher so I can simplify the start position, but better than picking it off the floor.  

Saturday 7th June 2025

Walk

Warmups

Pin Press (24): warmups, 145x3

Bench: 120x1, 140x5, 130x7

Banded flyes: ox20x3

Closegrip pulldowns: 50x12, 70x12x3

Lying extensions: 60x8x2

Notes

Didnt really feel like much today, but it moved ok.  Kept the pin press load lower than expected, just protecting the shoulders and body. 

Thursday 5th June 2025

Walk

Warmup

Deadlift 1&1/2: warmups, 210x2

Deadlift: 200xow

Leg extension: 25x30, 45x20x2

Sissy squat: -gx10, -gx12x2

Notes
Cock.  Small tweak on left hand lower back.  Nothing bad, and not joint related, so will just work on it and get back to where I need to be.  Not unexpected to suffer an injury post-peak.  
I also dont think I like the deadlift move.  Was meant to be three, but it felt harder than it should have.  I will adjust and see where I end up.  

Tuesday 3rd June 2025

Walk

Warmups

Foam press: warmups, 110x8, 120x8

Pulldowns: 50x15x4

Single cable curl: 10x12x3

Pushdowns: 30x12x3

Lu raises: 5x20x3

Notes

Nice wee start to the work.  Will be up to 140-150 for this work.  

Monday 2nd June 2025

Walk

Warmups

Paused squats: warmups, 190x3

Squat: 180x5, 165x7

RDL: 100x7, 120x7

Leg curls: 20x30x2

Nodic curls: greenx10x2

Notes

First session of the next few months.  All squats are low bar, but the heavy work set is paused.  Using my old sleeves.  Felt ok, but the backoffs always suck.  

The next 170 days - musings

My plan for 2025 was always two competitions.

Now the first of those has passed, its time to think of the preparations for the next one.  

I have now applied for the Oceania Regional Powerlifting & Bench Press Championships, Christchurch, New Zealand.  I aim to represent New Zealand Internationally, in the M2 120kg class.  

This will hopefully be the first time I represent New Zealand.  

Will see how the application goes.  But I think I did all I could to get there.

Now, the last meet was successful.  New all-time PB squat, new M2 Bench PB, new PB deadlift and almost getting an even higher one.

So, what to do.

Some positives.  The squat and bench felt stronger than ever.  Deadlift improved, but didn't get to really show it.  

Negatives.  Still feel a bit wobbly on squats., with load.  The bench, shoulder still feels a bit worse for wear.  And then really, the big deadlift issue is grip.  

So I am doing a short offseason.

The goal is to increase muscle size again.  But, with more strength focus, and realistically, more attempt at the concept of task-specific hypertrophy, rather than more generalistic hypertrophy.  

I am slightly reducing the workload I am exposed to with the lower body.  So instead of squat, deadlift, 2nd squat, and 2nd deadlift over the course of 4 days, I will do squat/2nd deadlift on the first day, and then deadlift/2nd squat on the next.  Bench will go to two times per week. 

So, top sets will be moderately heavy, triples, but with good volume of downsets that are not low RIR.  They will focus on areas that need additional work.  So for squat, paused/tempo low bar.  For bench, pin press.  and for deadlifts, either paused or 1&1/2 deadlift, sorta like paused deadlift on steroids.  But.  Grip will be worked.  Mostly, this will be overloaded holds.  220-250-300kg deadlift grip holds.  Plus normal grip work and rice work, plate holds etc.  Grip will become a strength.  I do not want to drop anything I can stand up with.

New Zealand Powerlifting Federation Masters National Powerlifting Championships 2025, JetPark Hotel, Kirikiriroa

If last years Nationals post deserved to start with pain, this one deserves to be started with pleasure.

The body survived the entire prep, with only a few little aches, and even after the drive up to Hamilton from Palmy, the body felt reasonable.

I left around 10ish, and then travelled up behind Maunga Ruapehu, which was a wonderful drive.  Couldn't see the mountain but stopped at the Tangiwai memorial just out of Waiuru.

Arrived to the venue around 4, and checked my scales against the competition scales.  Then went to my friends and had dinner, and an early night. 

Had a great sleep, up, and weighing a little heavy.  Travelled out to the venue, hopped on the scales, which was on the money.  Was 14th in line for weigh in, so started the gear check, weighed in at 119.45kg. Three other M2 120s weighed in as well.  

Was lifting in the second flight.  So went for a walk, and then started warming up.  The first flight was small, so it moved fairly briskly.  Warm up felt ok, not too stiff, got a depth check which was on the money.  So moved out to the competition area, sat waiting for attempts.

Squat

1st: 225kg.  Three white lights.  A bit wobbly.

2nd. 242.5kg.  Three white lights.  Comfortable and solid.

3rd. 250kg.  Three white lights, a bit more work.  New WCPA M2 Squat Record.  

Likely had a few more kg here but not confident in my capacity.  Its the first meet, after a long offseason, so likely have a few more kg here.  

Bench

1st: 175kg.  Three white lights.  Easy.  

2nd: 182.5kg.  Three white lights.  Easy.

3rd: 187.5kg.  Three white lights.  Strong finish, new WCPA M1 and M2 Bench Record.  

The spotter lost his contacts right as I was walking out for my last attempt.  Can almost pick up me saying "good luck" to him.  190 was there.  Possibly 192.5 - harder to tell on bench as it drops off from fast to nothing in a flash.  Moved really well though.  

Deadlift

1st: 265kg.  Three white lights.  Didn't feel the best but moved well.

2nd.  284kg.  Three white lights.  Moved well, new NZPF and WCPA M2 Deadlift, and Total Records.

3rd: 290kg.  Reds.  Picked it up, hard work, dropped it at the top. 

The last deadlift was for the entire package.  Trying for a 9/9 day.  Trying to rebreak the NZPF/WCPA M2 Deadlift and Total records.  Trying to break the WCPA M1 Deadlift record.  Trying to break the WCPA M1 Total record.

The weight was perfectly chosen.  The lift was hard, a little knee wobble, and almost to lockout when I felt my hands open.  Only the second time it has happened, the first being the last week of heavy work.  So close but so far.

So I ended the day in first place out of four people.

Targets for this meet were:
1. Hit Squat PR (>245kg)
2. Bench OK (>180kg)
3. Hit Deadlift PR (>283kg)
4. Hit National Record Deadlift (>283kg)
5. Hit new WCPA M2 Squat Record (>245kg)
6. Hit >290kg deadlift
7. Hit new WCPA M1 Deadlift Record (>285kg)
8. Hit new WCPA M2 Total Record (>705.5kg)
9. Hit new National M2 Total Record (>705.5kg)
10. Hit New WCPA M1 Total Record (>725kg)
Stretch goal. Hit new WCPA M1/M2 Bench Record (>185.5kg)

Obviously some of them were combo goals.  But had a solid hit rate.  8/11 and within grasp of 11.  

Was 7th overall Master, running off age adjusted IPF points.  I think I hit the heaviest ever M2 total.  Not by much, but 1.5kg counts.  

Very pleased.

Have applied for the Oceania Regional Powerlifting Championships as my next meet.  I have a few adjustments to make to the programming to fix a few variables.  But excited to represent New Zealand, and maybe snag a couple of Oceania Records.