24th December 2016

Warmups
Squats: warmups, 107.5x3, 127.5x3, 150x3x2, 172.5x2x2, 192.5x1, 210x1, 220x1, 230x1
Deadlifts: warmups, 60x1, 100x1, 140x1, 180x1, 220x1, 235xpec cramp
Sumo pulls: whole bunch at 100
Stretch/roller

Notes
All I wanted for Christmas was a 500lb squat and a fat guy delivered.  Well, that fat guy was me.  Likely true 1RM a good amount higher, but the bigger issue was mental, felt heavy walking out but the ascent was comfortable.  15kg up on a few months back.

Thursday 22nd December 2016

Warmups
Bench (comp paused): warmups, 90x3, 107.5x3, 125x3x2, 142.5x2, 145x2, 162.5x1, 170x1, 177.5x1, 182.5x1, 185x1
Treadmill: 10mins

Notes
Weee.  Four weeks of work and hitting load I haven't done for many years, and nearly 20kg heavier than I have done this year.  Likely 1RM would be 190 as the 185 was easy but the brain was more nervous with the new load.   So will be using the 190 as my starting point for next round. which results in working sets around 5-7.5kg heavier than this round.  Should be comfortable enough.  But thats the new year.  Onwards and upwards.

Tuesday 20th December 2016

Warmups
Squats (Comp): warmups, 107.5x5, 127.5x4, 150x3x2, 172.5x3x3, 182.5x2x3
Incline bench: 60x4, 90x4x2, 100x4, 110x4, 115x4
Squats (comp): 117.5x4, 140x3, 160x3x5
Treadmill: 5mins

Notes
Eh

Sunday 18th December 2016

Xtrainer: 4mins
Warmups
Bench (100mm board paused): warmups, 102.5x5, 125x4, 145x3x2, 165x3x6
Dips, flyes and abs

Notes
Weee tired.

Saturday 17th December 2016

Warmups
Squats (comp): warmups, 107.5x5, 127.5x4, 150x3x2, 172.5x3x7
Bench (Comp paused): warmups, 90x5, 107.5x5, 125x5x2, 135x4x5
Flyes, back extensions

Notes
Seven sets counts as cardio.  Feel tired now for some reason.

Thursday 15th December 2016

Xtrainer: 5mins

Warmups

Bench (comp paused): warmups, 90x5, 107.5x4, 125x3x2, 142.5x3x2, 152.5x2, 157.5x2, 165x2, 142.5x3x2

Dips, flyes and abs

Notes

Ok day, still sore though.  But onwards and upwards.  Its Star Wars day.  Movie starts in 2.5hrs.

Tuesday 13th December 2016

Warmups
Squats (comp): warmups, 107.7x5, 127.5x4, 150x3x2, 172.5x3x3, 182.5x2, 185x2, 190x2
Bench (comp paused): warmups, 90x6, 107.5x6, 117.5x6x5
Squats (comp): warmups, 107.5x6, 127.5x6, 140x6x4

Notes
Ded

Sunday 11th December 2016

Xtrainer: 5mins
Bench warmups
Bench (Board paused): warmups, 117.5x5, 127.5x4, 140x3x2, 157.5x3x2, 160x3, 165x3, 170x3, 180x3, 160x3 (I might have miscounted but who cares)
Dips, flyes, roller ab thing

Notes
Felt pretty good after yesterdays session.  Trained mid afternoon but felt pretty solid all through.  First 4plate bench movement since getting back.   Possibly good for 185-190.

Squaterday 10th December 2016

Warmups
Squats (comp): warmups, 107.5x5, 127.5x4, 150x3x2, 172.5x3x5 (or 6 lost count)
Bench (comp paused): warmups, 90x8, 97.5x7, 107.5x6, 117.5x5, 125x4, 135x3x2, 142.5x2, 145x2, 152.5x1, 155x1, 145x2x2, 135x3x2, 125x4, 117.5x6, 107.5x8, 97.5x10, 90x12
Squat (box): warmups, 117.5x5, 140x5, 162.5x5x5
Flyes, backraises

Notes
Warm day, lots of work done.  Currently watching Asia/Oceania 120/120+ open class... Jezza Uepa is a big big big man.

Thursday 8th December 2016

Xtrainer: 2mins warmup
Bench warmup
Bench (comp paused): warmups, 90x5, 107.5x4, 125x3x2, 142.5x3x3, 145x3, 150x3, 155x3
Abs and flyes
Xtrainer: 100kcal/8mins

Notes
Rained and started heating up, so getting humid.  Not a bad session, felt pretty heavy all the time but moved comfortably, even with ramping up the load.

Tuesday 6th December 2016

Walking warmup
Squat warmups
Squat (comp): warmup, 107.5x5, 127.5x4, 150x3x2, 170x3x5
Incline press: warmups, 60x4, 90x4, 100x4, 107.5x4, 112.5x4, 100x4
Box squat: warmups, 117.5x5, 137.5x5, 160x4x4
HS shoulder press: 40x5, 80x5, 110x5, 130x5x2
Dips: bwx8x5

Notes
Felt sore/tired after a bad enough sleep - yaay sunburns for killing sleep.  But went well.  Judicious application of music to help focus through the repeat sets.

Sunday 4th December 2016

Xtrainer: 10mins moderate
Bench warmups
Board press (100mm paused comp grip): warmups, 110x5, 130x4, 150x3x2, 155x3, 157.5x3x2
Flyes, abs

Notes
Felt reasonable considering... one more day this week then comes the peak volume week...

Saturday 3rd December 2016

Warmups
Squats (comp): warmups, 107.5x5, 127.5x4, 150x3x2, 170x3x2, 172.5x3, 175x3x2
Wide good mornings: 100x5x2, 120x5x3
Bench (comp paused): warmups, 90x5, 107.5x4, 125x3x2, 142.5x2x3, 135x3x2, 125x4, 107.5x6, 90x8
Pulldowns, flyes

Notes
Felt hard all around, got woken early. Everything done tho.

Thursday 1st December 2016

Warmups
Bench (comp paused): warmups, 90x5, 107.5x4, 125x3x2, 142.5x3x3, 152.5x2x3
Band bench (dle mini paused): 75x5, 100x4, 115x4x4
Pulldowns, flyes, abs

Notes
Felt drained but got through the session.  Palms getting toasted now... calluses slowly getting thicker.

Tuesday 29th November 2016

Xtrainer
Warmups
Squat (comp): warmups, 107.5x5, 127.5x4, 150x3x2, 170x3x6
Incline Bb press: 60x4, 80x4, 90x4, 100x4, 105x4, 107.5x4
Dips: BWx6x5

Notes
Legs felt tired and sore going into this, but overall the day was pretty good.  Have to remember to eat before the gym as I was feeling the lack of food more than anything.

Sunday 27th November 2016

Xtrainer: 5mins
Warmups
Board press (100mm paused): warmups, 95x5, 115x4, 135x3x2, 152.5x3x3, 157.5x3, 162.5x3
Db rows: 36x10x5
Bench press (comp paused): warmups, 117.5x5, 127.5x4, 135x3x5
Flyes, abs

Notes
Toasted, absolutely toasted.  My homemade bench blokz worked nicely, needs a little adjustment, but still good.  Needed peeled off the bench after everything.

Saturday 26th November 2016

Warmups
Squats (comp): warmups, 107.5x5, 127.5x4x2, 150x3x2, 170x2x2, 172.5x2x3
Bench (comp paused): warmups, 90x6, 107.5x5, 125x4x2, 135x3x2, 142.5x2x2, 135x3x2, 125x4, 117.5x6, 107.5x8, 90x10
Bench squat: warmups, 117.5x5, 137.5x5, 160x4x5
Flyes, Back raises+purple

Notes
Lots of work...  total volume for squats 8648 and bench 7233, warmer today so was sweating along with the bench and second squat round.

Thursday 24th November 2016

Bench warmups
Bench (comp paused): warmups, 90x5, 107.5x4, 125x3, 142.5x3x6
Pulldown abs, and pull downs; ??x10x3
Flyes: 18x10x5
Stretch

Notes
First day back into benching, pretty eh...

Tuesday 22nd November 2016

Treadmill: 5mins incline
Squats (comp): warmups, 107.5x5, 127.5x4, 150x3x2, 170x2x5
Incline press: 60x5, 70x5, 80x5, 90x5, 100x5
Dips: 0x6x5

Notes
First day back after traveling.  Headcold but it all felt ok.  Will likely hurt tomorrow.

Sunday 6th November 2016

Bench warmups
Bench (comp paused): warmups, 90x5, 107.5x4, 125x3x2, 142.5x3x5
Inverted rows: 5x5xsucks
Bench (comp paused): 100x5, 117.5x4, 135x3x5
Incline db flyes: 20x10x3, 24x10x2
Db rows: 20x10x3, 24x10x2
Pushups/stretches

Notes
Felt reasonable but was feeling pretty tired by the end of the second bench round.

Saturday 5th November 2016

Treadmill: warmups
Squat warmups
Squats (comp): warmups, 107.5x5, 125x4, 150x3x2, 170x2x5
Bench (comp paused): warmups, 90x6, 107.5x5, 125x4x2, 135x3x2, 142.5x2x2, 135x3x2, 125x4, 117.5x6, 107.5x8, 90x10
Squats (highish box): 117.5x5, 137.5x5, 160x4x5

Notes

#Ded

Felt tired/sore lower back from the week from excessive late nights...  but went pretty well.  Sweaty and sore by the end of it though.

Thursday 3rd November 2016

Xtrainer: warmup
Bench warmup
Bench (Comp paused): barx;lots, 60x5x3, 90x5, 107.5x4, 125x3x2, 142.5x3x6
Pulldown abs: something x 10x3
Flyes (slight incline): 20x10x5
Treadmill: 9mins at incline

Notes
Felt hard thanks to being exhausted but solid lifts

Tuesday 1st November 2016

Treadmill warmup

Squat warmups

Squat (comp): 60x5x2, 90x5, 107.5x5, 127.5x4, 150x3x2, 170x3x6

Incline bench: 60x6x2, 80x6, 90x6x2

Seated GM: 60x5x5

Dips: BWx6x5

Xtrainer: 100kcal/8mins

Notes

Solid work

Sunday 30th October 2016

Warmups, general and squat specific
Squats: warmups, 100x2x3, 140x2x3, 180x2, 180x1, 202.5x2, 207.5x2
Box squat (slightly high): 140x3, 180x3, 200x3, 210x3
Leg curls

Ok day, but feeling really heavy

Saturday 29th October 2016

Warmups, general and bench
Bench press (Comp): warmups, 160x3, 165x3, 140x6
Pushdowns, rear delts

Notes
Not a great day.  Felt fatigued very quickly

Thursday 27th October 2016

Xtrainer: 4mins moderate/hard
Squat warmups
Squat (+ looped red): warmups, 100x2, 110x2x9
Bb row: 60x3, 80x3, 100x3, 120x3, 100x3, 60x3
Leg curls, leg extensions
Stretch

Notes
Ok day.  Looped reds add around 15kg at the top, so more of 'speed' style work but not box squats.

Tuesday 25th October 2016

Treadmill: 3mins
Bench warmups
Bench (Comp + dble reds 30kg): warmups, 60x5, 77.5x4, 95x3x2, 112.5x3x5
Overhead press: warmups, 60x5x5
Pulldowns, overhead db extensions

Notes
Overhead dbs killed my elbows, but wasnt helped much by the band benches.  Those things need to harden tf up.

Sunday 23rd October 2016

Xtrainer: 2mins
Bench (comp grip): warmups, 60x8x4, 100x3, 100x1x3, 140x1x2, 155x1, 167.5x3, 140x10
Overhead press: warmups, 90x1, 97.5xmiss, 60x10

Notes
Eh... tired from yesterday, beaten... still did the triple but only paused number one.

Saturday 22nd October 2016

Xtrainer: 4mins moderate
Squat (competition): warmups, 60x3x3, 100x1x4, 140x1, 140x2, 140x1, 180x1, 180x1, 205x1, 215x1, 200x3
Sumo deadlift: 60x1x3, 140x1x2, 180x1x3
Deadlift: 60x1x2, 100x1x8
Leg extensions and curls

Notes
Strong day.  Back felt tweaked/tired going into it but the competition squat felt pretty good.  215 was a comfortable single, Possibly physically good for 225-230 but mentally its a bit more of a game.

Thursday 20th October 2016

Xtrainer :200kcal/15mins
Bench (comp + mini bands): warmups, 70x3x8
Overhead press: warmups, 70x5, 75x5, 77.5x5
Db incline press: 20x20, 28x15, 38x12
Pushdowns, curls

Notes
Bit of a 'speed' day.  Entertaining enough.  Overhead sucked like always, but heavy enough.

Tuesday 18th October 2016

Xtrainer: 200kcal/15mins
Deadlift from blocks (+mini band): warmups, 60x8, 100x1x2, 140x1x2, 180x1, 210xstumble, 140x1x3
Leg extensions, leg curls and some calf raises

Notes
Besides stumbling along, not a bad session.

Sunday 16th October 2016

Xtrainer: 25kcal/2mins
Bench warmups
Bench (comp paused): barx20x2, 60x12x2, 100x8, 100x3, 140x1x3, 160x3, 165x3
Bench (against mini): 60x8x2
Overhead press: barx8, 60x1x2, 80x1x2, 90x1, 100x1
Xtrainer: 275kcal/21mins

Notes
Started off feeling a little rough but ended up pretty reasonable.

Saturday 15th October 2016

Squats (high bar): warmups, barx8x2, 60x8x2, 100x3x2, 140x3, 170x1, 195x3, 200x3
Squat (reverse mini band: 140x3, 180x1, 210x1
Squat (high bar): 100x20
Leg curls: bunch of sets
Xtrainer: 200kcal/15mins

Notes
Used the newer 'oly' bar, the sleeves spin super freely which make the lifting really different.  Could have dropped the 210 near the top as it was spinning ... oh well.

Thursday 13th October 2016

Warmups general/shoulder
Overhead press: barx12x2, 40x6, 60x3x2, 70x1, 80x3, 82.5x3, 85x3, barx20x2
Xtrainer: 400kcal/32mins

Notes
Finally got that 85 for a triple.  I still suck at OHP.

Tuesday 11th October 2016

Xtrainer: 100kcal/8mins
Rows: warmups, 80x5, 90x5
Xtrainer: 400kcal/32mins

Notes
eh

Sunday 9th October 2016

General bench warmups

Bench (Comp paused): barx20x2, 60x3x4, 100x3x2, 130x1, 150x3, 157.5x3

Squat (high bar): 60x8x2, 100x8x2, 140x3, 160x1, 185x3, 190x3, 60x8

Notes

Quick session after missing one yesterday.  Didn't get to cardio.

Wednesday 5th October 2016

Deadlifts: warmups, 60x3x4, 100x3x2, 140x3, 140x1, 180x3, 190x3
Xtrainer: 500kcal/35mins

Notes
Dropping volume to nothing and cranking up intensity.

Sunday 2nd October 2016

Warmups
Bench (comp grip): warmups, 60x8x3, 100x8, 100x4, 120x2, 140x14
Overhead press: 60x1, 80x1, 90x1, 95x1

Notes
Bleh,. fast session

Saturday 1st October 2016

Xtrainer: 2mins
Squats (highbar): warmups, 60x8x3, 100x8, 100x4, 140x2, 160x5 frrrrrp x6 gave up, 180x3
Leg extensions, leg curls

Notes
Quick day.  Two weeks no squatting sucks.

Thursday 29th September 2016

Treadmill: 6mins
Back day yo
Pulldowns, Db rows, shrugs, facepulls, rear delts: roughly 4sets of 15 for each
Treadmill; 10mins

Notes
Bro

Tuesday 27th September 2016

Bench warmups
Bench (comp grip): barx8x3, 60x8x3, 100x8x2, 120x5, 140x13, 140x4
Overhead press: bar x10, 60x2, 80x2x2, 85x1, 60x6
Pulldowns, rows

Notes
First day back for just over a week.  Tired.

Sunday 18th September 2016

Bench warmups
Bench (comp grip): barx20x2, 60x8x3, 100x8, 100x4, 100x2, 120x2, 140x12, 140x8
Overhead press: barx2, 60x1, 70x1, 80x1, 90x1, 95xmiss, 60x10
Pulldowns, facepulls
Smith JM press: 60x8, 80x8, 90x8, 100x8
Treadmill: 10mins

Notes
Sore, tired and all that from sick kid and yesterdays lifts.  Sill suck at overhead press.  Raised the safety bars and pressed off that, was easier than trying to walk it out.  Tired.

Saturday 17th September 2016

Treadmill: 2mins
Squats (high bar): warmups, 60x8, 60x5, 60x5, 100x8, 100x2, 120x2, 140x2, 160x12, 160x8
Deadlifts; 60x1x2, 100x1, 140x1, 180x1, 220x1
Leg curls: few sets to stackx8
Treadmill: 15mins

Notes
Felt heavy today but got more reps so thats ok.  Back is feeling beat but will have a down week next week.  Well mostly.

Thursday 15th September 2015

Xtrainer: 100kcal/8mins
Overhead press; warmups, 40x2x2, 60x2, 70x2, 80x2, 87.5x2, 60x8, 40x15
Front raises, pulldowns, side raises, rear raises, pushdowns
Treadmill: 10mins

Notes
Shoulders are feeling pretty beat, but will be away most of next week, so no real chance of training.

Wednesday 14th September 2016

Xtrainer: 200kcal/15mins
Leg extension, lying leg curls, rower,
Treadmill: 10mins

Notes
Tired, sore, eh

Sunday 11th September 2016

Warmups
Bench (compgrip): barx20x2, 60x8x3, 100x8, 100x4, 120x2, 140x10, 140x6
Military press: warmups, 60x10, 60x6
Row highpull combo
Pulldowns
Side raises, rear delts, pushdowns, curls

Notes
Happy with 10 the first week of the new load.  Watched Jennifer Thompsons video about benching on the road, where they wrap a band around the bench to get more grip. Works wonders.

Saturday 10th September 2016

Warmups
Squats (high bar): warmup, 60x8, 60x4, 100x8, 100x4, 130x4,160x10, 160x6
Rackpulls (low pin): 60x5, 100x5, 140x5, 180x5
Lying leg curls,leg extensions, single leg calf raises, pulldown abs

Notes
A few more reps this week.  Back is continually fatigued so...

Thursday 8th September 2016

Xtrainer: 5mins light
Warmups
Military press; warmups, 60x3, 70x1, 77.5x3, 85x2, 80x3, 60x8, 60x5
HS shoulder press: 1platex8, 2platesx8, 3platesx8
Side raises, rear delts, pushdowns, curls

Notes
I suck at shoulder press.  And the suck is not getting any better very quickly.

Tuesday 6th September 2016

Xtrainer: 300kcal/22mins
Leg extensions, leg curls
Xtrainer: 200kcal/15mins

Notes
...

Sunday 4th September 2016

Bench warmups
Bench (comp grip): barx12x3, 60x8x3, 100x8, 130x16, 130x10
Overhead press: warmups, 60x5, 70x5, 75x5
Pulldowns: a whole bunch
Bb Rows: 60x8, 80x8, 100x8, 60x8x3
Side raises, rear delts, JM press

Notes
Not bad, time to raise weight next week likely to 140.

Saturday 3rd September 2016

Treadmill: 4mins
Squat (high bar): warmups, 60x8x2, 100x8, 120x4, 160x8, 160x5, 60x10
Leg curls
Xtrainer: 500kcal/forever

Notes
20kg up, 7 reps down... time to build it back up

Thursday 1st September 2016

Xtrainer: 300kcal/22mins
Overhead press: warmup, 40x3, 45x3, 50x3, 55x3, 60x3, 65x3, 70x3, 75x3, 80x3
Starm pulldown, side raise, rear delt monster
Pushdowns
Xtrainer: 200kcal/15mins

Notes
Yeah.

Wednesday 31st August 2016

Xtrainer: 300kcal/22mins
Box squats: warmups, 60x3, 80x3, 100x3, 120x3, 140x3, 160x3, 180x3, 200x3
Seated leg curl: 5x8 of stuff
Side raise, rear delt
Xtrainer: 200kcal/15mins

Notes
Load on back was the goal and I achieved it.  Hard work.

Sunday 28th August 2016

Xtrainer: 100kcal/8mins
Bench (comp grip): warmups, 60x8x2, 100x8, 100x4, 130x14, 130x6
Overhead press: warmups, 60x5x3
Side raises: multiple sets plus drop sets
Rows, pulldowns, rear delts, curls, pushdowns

Notes
Another day, where is my dollar.

Saturday 27th August 2016

Xtrainer: 2mins
Squat (high bar): bar x8x2, 60x8x2, 100x8, 100x4, 140x15, 140x8
Pulldowns: 23x12x5
Lying leg curls: eight sets of eight
Leg extension: 40x10x5

Notes
Squats target achieved.  Next week add weight and start the process again.

Thursday 25th August 2016

Xtrainer: 300kcal/23mins
Overhead press: warmups, 40x3, 45x3, 50x3, 55x3, 60x3, 65x3, 70x3, 75x3, 80x3, 85xalmost3
HS row: 67x12x10
Xtrainer: 100kcal/8mins

Notes
Simple day.  wanted more calories but ran outta time as I slacked around and didn't get there on time.

Tuesday 23rd August 2016

Xtrainer: 300kcal/22mins
Leg extensions: 8 sets of 8
Lying leg curls: 7 sets of 8
Side raises, rear delts
Xtrainer :200kcal/14mins

Notes
Back to the grind.  Body is still toast from the weekend, so largely just turning over today.

Sunday 21st August 2016

Treadmill: 5mins
Squat (high bar): warmups, 60x8x2, 100x8, 100x4, 140x12, 140x8
Trap bar deads (assuming 20kg + medium handle): 60x3, 100x3, 140x3, 180x1
Trap bar holds (fat handle): 100x10sec x2
Leg extensions: eight sets of eight
Lying leg curl: eight sets of eight
Bicep cable curl: five sets of eight

Notes
Forearms and hands ached from yesterday and everything was stiff.  Squats didn't feel 'right' but still hit 12 reps on the first set.  Second set was hard, and pump was real.

Saturday 20th August 2016

Bench (comp grip): barx12x2, 60x10x2, 100x5x2, 130x12, 130x6
Bench (band 'slingshot'): 140x3, 150x3, 160x3
Hi incline shoulder: 60x8x3
Db row: 42x12, 50x8x3
Smith JM press: 60x12, 80x8, 90x8

Notes
Good reps apt 130 but quick drop off on triceps.  Looped a band around my elbows for a 'slingshot'.  Didn't who great but have some ideas around that.

Thursday 18th August 2016

Treadmill: 4mins
Rower: 10mins (2200m)
Front squats: barx3x2, 60x3, 70x3, 80x3, 90x3, 100x3, 110x3, 120x3, 130x3
Pushpress (behind head): 60x3x3, 70x3, 80x3
Back extensions: 0x12, 20x12x2

Notes
Eh...  front squats ate up my shoulders.  Push press was easy, mainly getting used to dropping the bar back down/positioning etc.

Wednesday 17th August 2016

Treadmill: 5mins
Xtrainer: 120sec intervals @14 and >13kmh x3
Overhead press: 20x5x2, 30x3, 35x3, 40x3, 45x3, 50x3, 55x3, 60x3, 65x3, 70x3, 75x3, 80x3
Chins(+mini assist): fatx5x5
Pull aparts, leg raises, inverted rows

Notes
Eh... back is crippled from deads.

Monday 15th August 2016

Treadmill: 5mins
Rower: 500m intervals with 1min rest x5
Rack pull (below knee): 60x3, 80x3, 100x3, 120x3, 140x3, 160x3, 180x3, 200x3, 220x3
Chins: -40x5, -30x5x2
Db clean (x1)+pushpress(x3): 26, 32, 36, 38

Notes
Different day to get a bit of work in.  Rackpulls were ok, just kept adding plates to hit heavy triple.  Will do a few more days of these and maybe box squats to get the core strengthened enough for squatting/pulling normally.

Sunday 14th August 2016

Xtrainer: 4mins
HS shoulder press: 0x15, 40x15x2, 60x12, 80x8x2
Med grip incline press: barz12x2, 60x12, 80x8x2
Side raises rear delts
Smith JM press: 60x12x4

Notes
Sore from yesterday and feeling pretty weak

Saturday 13th August 2016

Xtrainer: 2mins
High bar squats: 20x12x2, 60x8x2, 100x8, 140x10, 140x8
Lying leg curls: up to 42x12x4
Seated leg curls: 40x20x2
Leg extension: 40x12x2

Note
First day back.  Nearly killed me.

Wednesday 3rd August 2016

Xtrainer: 100kcal/8mins
Comp bench: warmups, 20x8x3, 60x8x2, 100x8, 100x4, 140x3, 150x1, 160x1, 140x3, 100x20, 60x15
St arm pulldowns, some HS rows, side raises, rear delts

Notes
Short session as I am sick of the early mornings.  More weight on the bench was nice, but reps are not there.

Tuesday 2nd August 2016

Xtrainer: 100kcal/8mins
High bar squat: 0x8x2, 60x8x2, 100x8, 100x4, 140x10, 140x8
Leg curls: 30x8, 42x8, 54x8, 66x8, 54x8, 42x8, 30x8
Xtrainer: 100kcal/8mins

Notes
Nice day, was finally fatiguing more of the legs and less of the back.

Monday 1st August 2016

Xtrainer: 5mins light
HS shoulder press: 0x12x2, 40x8x2, 80x8x2, 120x8, 120x4, 160x5, 80x20
CS rows: 0x8, 20x15, 40x15, 60x8x2, 20x20
Dips: 0x12x3
Side raises: 3sets
Rear delts: 3sets
Superset: Cable curls, pushdowns: 4sets of ~20-30

Notes
Missed yesterday.  Monday morning is not that much fun either.

Friday 29th July 2016

Xtrainer: 100kcal/8mins
Highbar squats: 0x10x2, 60x5x2, 100x5, 140x5, 180x2, 140x8
Seated leg curls: 3 sets to 82x8
Leg extension: 3 sets to 82x8
Hyperextensions: 0x12x3
Xtrainer: 200kcal/15mins

Notes
Squats felt solid until the 180 where the bar moved too much... oh well.  the drop down set was good.

Thursday 28th July 2016

Xtrainer: 300kcal/23mins
HS shoulder press: 0x15, 40x15, 80x15, 100x15
HS chest press: 0x15, 40x15, 80x15
Pulldown: 3sets of 15
Side raises, rear raises: 3sets of 12
Pushdowns: couple of sets of 15
Xtrainer: 200kcal/15mins

Notes
Motions
Through them.
I went.

Tuesday 26th July 2016

Treadmill: 100kcal/10mins
Xtrainer: 200kcal/15mins
Leg curls: 30x15x4
Leg extension: 42x15x3, 47x15
Side raises/rear delts: 3 sets to heavy 15
Curls: 3 sets to heavy 15
Xtrainer :200kcals/15mins

Notes
Cardio focused day to give the body a break from bars.

Sunday 24th July 2016

Xtrainer: 100kcal
HS shoulder press: 0x12x2, 40x12x2, 80x8x2, 120x8, 140x8, 160x4
Bench (comp grip): 20x12, 60x8x2, 100x8, 140x5, 60x12
St arm pulldowns: 4sets 8-12 reps
Rows: upto stack x5
Rear delt: three sets up to heavy 8
Smiths JM press: 60x12, 100x8, 110x8, 60x12
Overhead Db extension: 12x50 total reps multi sets
Stretch

Notes
Wee.  Pizza fuelled fun.  I had said last week I wanted 4 plates on the Hammer Strength shoulder press, so this week I got it, only for four but still moved well.  Good day.  May hurt tomorrow :)

Saturday 23rd July 2016

General warmup
Squats: warmups, lots of warmups, 180x8, 100x8
Lying leg curl: to stack x8
Seated leg curl: to 61x12

Notes
Ouch.  Not perfect technique, as I haven't gone above 100 much for a number of weeks.  But wanted to do more.

Thursday 21st July 2016

Xtrainer: 200kcal/15min
HS shoulder press: warmup, 80x15
HS bench: warmup, 80x15
Rear delt, Side raises
St arm pulldowns: 3sets of something
Pulldowns: 4 sets of something
Smith JM press: 50x12x4, 80x12
Xtrainer: 200kcal/15mins

Notes
Felt ok, but nothing magical.  Doing rear delts on the cable machine which feels much better.

Tuesday 19th July 2016

Xtrainer: 100kcal
Squaaaats: barx12, 60x10x2, 100x8, 140x8, 100x15
Seated leg curls: warmup, 54x10+2.5x10+2.5x10
Leg extensions: warmup, 54x10+2.5x10+2.5x10
Rear delt, side raise, pulldown abs
Xtrainer: 100kcal

Notes
Was woken with a wet bed at 4ish.  Not mine.  But I still ended up losing half my bed because of it.  So didn't really sleep any more and training was hard.  Died somewhere around 50kcal into my finishing up xtrainer so dumped the planned 200 to go home and have a little chocolate before breakfast :v

Sunday 17th July 2016

Xtrainer: 150kcal/10mins
Bench warmups
Med grip bench (feet on bench): barx8x2, 60x8x2, 100x8, 120x8
HS shoulder press: 0x8, 40x8, 80x8, 120x8
Side raise, rear delt
CS row: 0x8, 20x8, 40x8, 60x8
Pulldowns: up to 53x6
Smith machine JM press: warmups, 50x8, 70x8, 90x8
Xtrainer: 250kcal/20s something mins
Stretch

Note
Felt ok for the day, but less volume than last week.  Trying the JM Press on the smiths machine which felt better than normal JM press that attempt occasionally.

Saturday 16th July 2016

Xtrainer: 2mins
General warmup
Sumo pulls (off plates) thin bar: 60x5x3, 100x5, 140x5, 180x5, 220x2, 140x5, 60x5
Leg curls: multiple sets to 66x6
Xtrainer: 200kcal/15mins

Notes
Ouch, that 220 hurt.

Thursday 14th July 2016

Xtrainer: 300kcal/22mins
HS incline press: warmup, 80x15
HS row: warmup 82x15
Side delt, rear delt
Pushdowns: stackx15
Stretch
Xtrainer: 200kcal/15mins

Notes
eh

Tuesday 12th July 2016

Xtrainer: 200kcal/16mins
Squat (narrow stance high bar): 0x12x2, 60x8x3, 100x15x2, 60x15
Leg curls: warmup, 42x12x5
Side raise, incline curl, rear delt
Xtrainer: 200kcal/16mins

Notes
First day back after a long weekend off work...  the weekends training torched me so this week will be a bit easier.  Although 15's were enough to get me wheezing like an 80-year old asthmatic smoker who just ran a marathon.
Cardio as needed cos fat.

Sunday 10th July 2016

Treadmill: not long
Bench warmup
Med grip bench+ miniband: 0x12, 60x8x3, 90x8, 100x8, 110x8
Med grip bench+ miniband (feet on bench): 100x8, 100x7 - tricep
HS shoulder press: 0x12, 40x8, 90x8, 120x6, 110x6
Side raises (cable): 3sets to 11.5x12
CS row: 0x12, 20x8, 40x8, 60x6, 40x8
Pulldown: 4 sets to 48x8, maybe 54
Rear delt:2sets of 8
Pushdown: up to 54x8x2
Overhead Db ext:12x12, 20x6

Notes
Big enough day, but got some volume down.  General nonspecific pain from yesterday pretty much everywhere, but didn't seem to impact anything.  Adding a band really hammers the tricep.  Which limited pretty much everything after that.  But kept plugging away.

Sunday 9th July 2016

Xtrainer: 4mins light
Sumo pulls (+mini band): 60x8x3, 100x8, 140x8, 180x3, 200x2
Sumo pulls: 100x20
Leg extensions: bunch of sets
Leg curls: bunch of sets
Back extension; 0x12, bandx12, band+5x12, band+15x12
Weighed situps, landmines

Notes
Pretty reasonable day.  Strength felt good, but could feel my abs during deadlifts, so need a bit more core work.  The set of 20 killed me.

Thursday 7th July 2016

Xtrainer: 200kcal/15mins
Incline Db press: 18x20, 28x12, 34x12x2, 38x12
CS row (neutral grip): 0x12, 20x12, 40x12x3
Side raises: ~6.25x20x3
Facepulls: 3 sets of 20 to 28kg
Pushdowns: 3sets to 42x12
Xtrainer: 100kcal/8mins

Notes
Brought some cheap preworkout (MP Assault)... woke me up somewhat.  Flushing.  Pump.  All the fun stuff.

Tuesday 5th July 2016

Xtrainer: 200kcal/15mins
Front squat: warmups, 60x8, 100x4 cramp
High bar squat: 100x4, 100x8
SLDL: 60x8, 100x8, 130x8
Side raises, rear raises, cable curls
Pulldown abs, some twisting ab thing

Notes
Should stretch tonight.  Midback/shoulders cramped up as soon as the shitty bar started twisting forwards, so switched to highbar backsquat and carried on.

Sunday 3rd June 2016

Xtrainer: 2mins
Bench warmup
Competition bench; warmups, 100x5, 140x1, 155x1, 100x22
Liftoffs: 170x2
HS shoulder press: 40x12, 80x12, 100x8, 110x8, 120x6
Side raises: 4-5 sets of heaps
Pulldowns up to heavy 6, plus drop back set
Chest supported row: 20x12, 40x8, 60x6
Rear delt machine: 54x8, 68x8, 75x8
Pushdowns: few sets to entire stack + a few additionals x8, plus drop down set
Med ball crunches: x12x3

Notes
Weeeeeee doggie

Thursday 30th June 2016

Xtrainer: 300kcal 24mins
Db row; 16x12, 22x12, 28x12x2
Db incline press: 16x12, 22x12, 30x12x2
HS shoulder press: 0x12, 40x12, 60x12x2
Side raises: 6x12, 8x12, 10x10
Rear delt: 40x12, 54x12, 65x10
Pushdowns: 4sets to 38x12
Xtrainer: 100kcal 8mins

Notes
Best nights sleep i have had since traveling.  Elbow pain dissipated...   at least for today

Tuesday 28th June 2016

Xtrainer: 200kcal / 15mins
Front squat; bar x10, 60x8x2, 90x8x2
SLDL: 60x8, 100x8x2
Side raises/rear raises
Stretchy
Xtrainer: 200kcal / 15mins

Notes
Weee

Sunday 26th June 2016

Warmup for upper body
Competition bench: bar xlots, 60x3x3, 100x1x3, 130x1, 140x1, 150x1, 100x20, 60x12
Shoulder press: 0x12, 40x12, 80x12x2
Side raises, rear raises, pushdown, overhead extensions x 4sets
Stretching

Notes
Decided to see where I was sitting after a few weeks of not training, understand the weaknesses etc.  Full arch (needs more work), full width grip (needs confirmed,as well as practiced as I never quite got to full width when at my strongest), and paused.  Happy at 150, could have done a couple/three, but ok for where I am.  100x20 was comfortable enough.    Plenty of things to work on, plenty of strength to gain.

Saturday 25th June 2016

Xtrainer: 100kcal, ~7mins
Squat: warmups, 100x5, 140x5, 160x5
Front squat: 60x5, 100x3x2
Pulls from plates: warmups, 140x5x2
Leg extensions: 3 sets of 12.. various weight
Lying leg curl: 4 sets of 12.. various weight
Shoulder raises

Notes
Good solid weights

Thursday 23rd June 2016

Warmup: treadmill 5mins plus band work
Reverse grip bench press: 20x12x2, 50x12, 70x12, 80x12, 90x12, 100x8
Pulldowns: ~75-82 for multiple sets of 8
Side raises: multiple high reps
Rear delt machine: 54x15x3
Overhead press machine: wasting time
Superset
Pushups: 12x4
Chrunches: 12x4
Stretch

Notes
Not into it today.  No plan set in other than the desire to try the reverse grip again.

Tuesday 21st June 2016

Xtrainer: 200kcal/15mins or so
Sumo pulls: 60x8x2, 100x5x3, 130x5x2, 60x12
Leg curls: warmup, 54x15x3
Lunge: 20x8, 30x8, 30x12
Weighted stretch on skwaat
Stretching
Ooot

Notes
Quick session, not heavy.

Sunday 19th June 2016

Xtrainer: 200kcal/15mins
Bench: warmups, 60x20, 80x8, 90x8, 60x75 (total in a number of sets)
Pulldowns; warmups, up to heavy 8 then 20x75 (total in a number of sets)
Shoulder raise: 12x12x3
RC stuff
Rear delt raise: 8x12, 12x12x3

Notes
Travel done and dusted, and get back into the fun.  Sore after this session but felt ok.  Forearm pain from 'tennis elbow' is still there.

Thursday 26th May 2016

Xtrainer: 200kcal ~20mins
General cable stuff for shoulders

Notes
Think I have lateral epicondylitis aka tennis elbow.  So will see how that progresses...

Wednesday 25th May 2016

Cycle: 200kcal ~30minutes

Notes
Busy in the little hotel gym

Tuesday 24th May 2016

Xtrainer: 200kcal ~20mins
General round of cable exercises
Xtrainer: 100kcal ~10mins

Notes
Morning session

Progress

Final chart for this block of training.  Currently travelling for three weeks and then work back into the diet and training once I return.

Thursday 19th May 2016

Treadmill: 2mins
General warmup
Squats: 60x5x3, 100x5x2, 140x5, 180x5, 100x20
Lying leg curl: up to stack x6
Seated leg curl: warmup, 54x10, +2.5x10, +2.5x10, -2.5x10, -2.5x10
Xtrainer: 100kcal/8mins

Notes
Last day of real training for a few weeks.  Hard day.  First few reps of squat felt fine but the bar moved and the last two reps were a bit dodgy.  High rep squats just sucked :)  Oh well.  Time to recover.

Tuesday 17th May 2016

Xtrainer: 100kcal/8mins
Bench: 60x8x2, 90x8, 110x8, 130x8, 150x1
Medium grip bench: 60x20
Close grip: 60x12
Pulldowns: up to 58x8
Rows: 58x8x2
Side raise machine: up to 67x8 + two drop sets
Overhead extension: 20x12, 30x12, 36x12
Cable flyes: two sets of a million reps - or pretty close
RC stuff
Crunches

Notes
Benched with a skinny bar and bad bench.  Skinny bar weight adjusted to 20kg with 2/1,25kg plates.  Somewhere around competition width.  Last rep of the main sets paused.  All reps of med/close grip paused.  Still a long way from young-me level of benching, but getting better.  Elbow still hurts and likely the shoulder will too after today.  Likely the last bench workout for just over three weeks.

Progress

A few weeks worth of progress, not so much progress through the previous week thanks to travel but pretty good this last week.

Sunday 15th May 2016

Warmups
Sumo pulls: 60x3x4, 100x3x2, 140x2, 180x1, 210x1
Sumo pull off plates: 140x5x2
Leg press: warmups, 160x20+10+10+10+10
Leg extensions: warmups, 68x50 reps - multi sets
Quad stretch: 2x20sec
Pulldown abs: a few sets
Ab wheel: a few sets

Notes
Did much narrower stance this week, basically my squat width or pretty close.  It worked better for strength, but grip suffered on the smooth part of the barbell.  Will work on slowly taking it out and see where the most comfortable spot is.

Saturday 14th May 2016

Warmups
Floor press: 60x12x3, 90x8, 110x8, 120x8, 60x22
Pulldowns: up to heavy 6 with dropsets
Side raises: up to heavy 8 with dropsets
Rear delt: up to heavy 8 with dropsets
Tricep machine: up to heavy 8 with dropsets

Notes
Cant remember the weights, all felt reasonable.  Elbow pain gets hidden by my elbow sleeve.  Shoulder seemed ok.  Floor press heavier than desirable but fairly depleted so a bit of carb would do wonders :)

Lifting history

My competition history.  A number of meets early on, that sort of slowed into the mid-90's and then very little from 1996 onward.

Progress and planning

Ok, it has been four months since I got back to the gym.  In that time I have gained some of my muscle back, dropped 6-7kg body weight, and gotten back ~75-80% of peak strength, as well as suffering a few niggles with my elbow and shoulders.

Overall, very happy with this progress.  But, over the next month I have a bit of travel and this will slow some progress, but also good to help healing and I will be trying to do hotel room exercises, stretching and onwards.

But, watching Mark Bells video this morning got me thinking along a similar line.  Without the 600lb bench and infringing the IPF doping requirements :)

Competition weight will be 105kg or 231lb.  To hit this I need to drop a good 15-20kg of fat, and hopefully gain a bit of lean.  That is the primary goal of this year.

Goal 1. Get body weight below competition weight

The earlier I do this, the sooner I can balance back into the body weight, to start work on the next goal, solidify upper body mass.  Legs will be important, but the reality is I need larger chest, shoulders, arms and back.

Goal 2. Improve upper body mass

This will be focused on short hypertrophy blocks while maintaining lower body - this is an open ended target that will be the focus of attention between the longer competition prep/peak blocks for next year.

I need to compete.  Maybe working through to the nationals, but this is not an absolute target, but depends on how the progress goes.

Goal 3.  Compete

The target will be for club competition, local championships, and perhaps the Nationals, or a late year 3-lift meet that I competed in a few years ago.  First meet is just to get some numbers on the board, so will not be overly stressful.

On top of this I need to purchase gear to compete in.  This includes a suit and wrist wraps - assuming I am just benching.  If I do a three lift, then I would need socks and new belt that meets IPF requirements.  Maybe a set of knee sleeves.

Over the course of all this, I need to focus on my nutrition, my supplementation and overall health.  This means, my diet will be focused around maintaining my fat mass, or reducing it, but maintaining or increasing lean body mass.  My primary supplement will be a protein source (ease of use) and creatine.  Other than this, HMB or Beta-Alanine is potentially of interest, but less substance in terms of data available for these.    Fish oil will likely be added in.  Stretching and general maintenance will be carried out at night, and I will keep some cardio/walking to move things.

Hope to get over 160kg for bench in the next year, preferably over 170kg.  Best competition bench is 190 with a shirt, so I will beat that before I get too old.

That's a plan, now to execute it.

Thursday 12th May 2016

Treadmill: 5mins
Squats: 60x5x3, 100x5x2, 140x5, 170x3, 100x20
Seated leg curls: sets of 12 to 68
Lying leg curls: 42x20x2
Back extension: BWx12x4
Xtrainer: 200kcal ~15mins

Notes
Could not bring myself to do another day of high rep depletion garbage, so brought back the squats.  

Tuesday 10th May 2016

Treadmill: 5mins
Seated leg curl
Pulldowns
Chest press
Leg extensions

Notes
Bleh... 'fast' session as didn't sleep much.  5.30am came around too quickly.

Sunday 8th May 2016

Xtrainer: 2mins and ran off it to save my rack
Floor press: 60x8x2, 80x8x2, 100x8, 110x8
Squats: 60x5x2, 100x3x2, 140x2, 180x2, 190x1
Sumo pulls: multiples up to 180x1
Sumo to knees: 140x3
Rows: up to stack x6
Superset
Side raise machine: few sets of 12
Pushdown machine: few sets of 12

Notes
Felt ok for floor press, eveything else felt fatigued.  But still heavy enough.  Need to get thinner for my belt..,.

Saturday 7th May 2016

Treadmill: 4mins
Pulldowns
Seated leg curls
Leg extensions
Cable chest thing
RC thing
Bb Rows
Xtrainer: 300kcal / 22mins

Notes
Around 3-4 work sets on each exercise.  Felt pretty reasonable but had a bit of carb last night at a get together.

Thursday 5th May 2016

Treadmill: 5mins
Leg curls
Pulldowns
Leg extension
Chest thingy
Pushdowns
Xtrainer: 200kcal ~15mins

Notes
No, I am not feeling it, Mr Krabs.

Tuesday 3rd May 2016

Treadmill: 5mins

Lying leg curls

Pulldowns

Leg extensions

Pushdowns

RC stuff

Xtrainer: 200kcal (~15mins or so)

Notes

Another day another dollar.  

Sunday 1st May 2016

General warmup
Sumo deadlifts: multiple sets to 180x1 to get technique, 140x3
Sump pulls to knee: 100x5x2
Squats: 60x5x2, 100x5, 140x5x2, 170x3
Pulldowns: multiple sets to 48x6
High rows: 61x20, x15
Leg extensions: 61x12x2
Lying leg curls: few sets to 54x12
Hip flexion machine: all the weight for tons and tons of reps
Stretching, some RC stuff, stretching

Notes
Ok day.  Got a good starting position for the pulls, and used a box to adjust my hip height that works with my T. Rex arms.  Elbow and shoulder still hurt so no bench.  Used my elbow sleeve and it seemed to warm things up better.  Knee sleeves that is, but they fit my elbows.

Friday 29th April 2016

Xtrainer: 200kcal ~15mins or so, I dunno, who cares
Pulldowns
Leg curls
Leg extensions
Bunch'o'RC stuff
Back extensions

Notes
Bleh

Thursday 28th April 2016

Treadmill: 100kcal - 20odd minutes
Leg curls
Pulldowns
Leg Extension
Pushdowns
Side raises
Bicep curls
RC stuff
Xtrainer: 300kcal ~25odd minutes

Notes
Another day, another dollar.

Tuesday 26th April 2016

Treadmill; 5mins
Pulldown
Leg curl
Leg extension
Side raises
Pushdown
Curl
RC work

Notes
Another suck day of depletion.  Times as per other days.

Sunday 24th April 2016

Bench: bunch a warmups, 130x5, 140x5, 60x12x2
Box squats: 60x3x2, 100x3, 140x3, 170x3
Overhead press: 20x5x2, 40x5, 60x5, 70x5x2
Pulldowns: number of heavy 6 then dropset
Side raise machine: up to two heavy sets of 12
Db curl: 12x8, 16x8, 20x8, 22x6
Lying extensions: 16x8, 22x8
Stretch

Notes
Not great day.  Left should being a pig and aching.  Refeed was messy due to preparing for Mr 6's birthday party, and then today was his party.  So belly of party food and lifting did not work.  Needed way more carbs (1.8kg down on last Sunday).  But then I have another mixed week this week, as I do my tension workout on Friday morning, travel to Christchurch for the day and come back Saturday afternoon.  Then continue carbing up as I can until Sunday morning for my session.  Oh well.
More stretching, rolling and stuff required for my shoulder.

Saturday 23rd April 2016

Xtrainer: 5mins
Leg curl
Leg extension
HS bench machine
Pulldowns
Side raises
Pushdown
Curls

Notes
Numbers not important.  Ok day but feeling depleted.

Progress

Ok, the progress chart.  Week two is brought to you by WTFSaturday.

Edit: added Sunday :|

Thursday 21st April 2016

Xtrainer: 5mins
Leg curls
HS bench
Leg extensions
Cable row
Upright row
Cable curls
Pushdowns
Xtrainer: 10ish mins 100kcal

Notes
4.5 mins for main, and 3mins for the remainder.  Sucked.  Also managed to thwack myself in the mouth with the metal handle for the pushdowns.  Swollen lip stealthily hidden by furry face.

Tuesday 19th April 2016

Xtrainer: 5mins

Leg extensions: 4.5min
Pulldown: 4.5mins

Lying leg curl: 4.5min

Machine fly: 4.5min
Upright rows: 3min
Cable curls: 3min
Pushdowns: 3min

Plus some sets of RC stuff

Notes

Blah blah blah

Sunday 17th April 2016

Xtrainer: 3minutes boring
Squats: warmup, 100x3x2, 140x3, 170x3x2
Bench: warmup, 100x3x2, 135x3, 145x3, 150x3
Sumo deadlifts practice: 60x3x2, 100x3, 140x1x6, 170x1
Overhead press: 40x6, 60x6x2, 60x3, 70x3
Pulldowns: warmups, 103x6x4
Dips: 0x12x2
Kennelley press: 40x6, 60x6x2

Notes
Ok day.  Squats sucked.  Bench was good.  New bars at the gym weigh a little light but I can adjust that now that I know how much.  I need to go around and weigh all of the bars and plates and mark what they actually weigh.

Saturday 16th April 2016

Xtrainer: 10minutes
Leg press: warmups, 240x12x2
Seated leg curl: 75x12, 68x12
Leg extension: 61x12x2
Lying leg curl: 54x12x2
HS incline: warmups, 100x12x2
Pulldown: 38x12x2
Machine flyes: 61x12, 75x12
Machine row: 68x12x2
Db side raise: 14x10, 14x12
Db curl: 14x12
Overhead extension: 30x12x2

Notes
In and out.  Food.

Thursday 14th April 2016

Treadmill: 5mins
Leg extensions: 40 and 33
Incline HS press: 40 and 25
Leg curl: 33
Pulldowns: 20
Upright rows: 17
Db curls; 12 and 10
Pushdowns: 18.5

Notes
Did it a little different today.  Worked for ~4.5 minutes of exercise for the main muscle groups and 3 minutes for shoulders and arms.   Roughly minute sets with minute breaks.  Worked OK for legs, but not so much upper body which is less fatigue resistant.  Felt like garbage, and stayed that way all day.

Tuesday 12th April 2016

Xtrainer: 5mins
Leg curl: warmups, 54x15x3
Machine chest press: warmups, 47x15x2, 47x12 

Leg extensions: 47x16, x15,x10+short reps 

Pull down: 23.5x15x3 

Side raise: 23x20x2 

Push down: warmups, 46x15x2 

DB curl: 12x15, 14x15 

Leg curl: 47x15x3 

Leg extension: 40x15x3 

Machine chest: 40x15x2, 33x lots 

Pull down: 20x15x3 

Side raises: 23x15x2 

Push down: 40x15x2 

Cable curl: 23x15x2 

Rotator cuff blah

Notes

Depletion work sucks.  First day is always the worst as I hardly ever do any of these.  Less weight, slower and aiming for time rather than the reps really.  45+ seconds and pain.

Felt sick for 20 minutes, but breakfast tasted good - low carb tortilla, touch of cheese and an egg with a ton of eggwhites.

Sunday 10th April 2016

Xtrainer: 8mins
Squats: 60x8x2, 100x8, 140x8x2, 100x8, 60x8
Whole heap of shoulder mobility stuff that i had meant to be doing but its not really that interesting...

Notes
Rather sore from yesterday, and woke later than I expected.  But just got the fun(?) things done.  Shoulder has its normal ache so just trying to keep mobile.  Shoulders have been getting tighter so need to get on this a bit more.

Saturday 9th April 2016

Treadmill: 10mins
Pulldowns: 19x10, 33x10, 47x10, 61x10, 75x10, 89x10, 103x10
Bench: 60x8x2, 100x8, 125x8, 130x8
Shrugs: 60x8, 100x8, 130x8x3
Giant set
Behind neck press, front press, front raise and upright row: 20x10, 25x10x3
Rear delt: 33x10, 61x10, 75x10, 41x10 +2.5x10 +2.5x8, -2.5x5 -2.5x2, 19x10
Superset
Pushdowns: 23x15, 28x20, 28x10 dropset for a few sets until eh
Curls: 23x15, 28x12, 28x8 dropset for a few sets until eh

Notes
Few days off to let back recover.  Bench was great. Still have a lot of work to get back to the area I am looking for.   For a reference the NZPF Masters 1 records for 105, 120 and 120+ are currently 170.5, 207.5 and 240 respectively.  For the 105 its a lot of weight loss with a bit of strength gain.   But for the others are less weight loss and a whole heap of strength gain - somewhere around 40kg for eights...  Open is 192.5, 222.5 and 265.5kg so pretty good for classic/unequipped.  I will work towards gaining strength and losing fat over the next six to twelve months, and then get into specific training for bench - which is where the fun should come in.

Tuesday 5th April 2016

Treadmill: 20minutes
Leg curls: every second plate for 10 up to stack and back down, about 9sets or so
Leg press: up to 240x10x3
Pulldown abs: 28x10x3

Notes
Back is tight and sore so called it early.  Need some stretching tonight and some good sleep I think.

Sunday 3rd April 2016

Xtrainer: 5 mins
High incline press: warmup, 20x10, 24x10, 28x10, 32x10, 38x10x2
Bench: 60x8, 100x8, 110x8, 120x8
Parallel grip pulldown: 19x10, 33x10, 47x10, 61x10, 75x10, 89x10, 96x10
Pec dec flyes: 47x10, 75x10, 89x10, 103x10, 110x7
Superset
Cable side raises:6x12, 8x20, 8x12 (each side)
Cable upright row: 21x12, 28x20x2
Bb curl: 20x8, 40x6x3
Kennelly floor extension: 40x8x3

Notes
Daylight savings just finished up, so woke at awful hour plus sore back meant a bad sleep anyway.  Stupid thing.  But otherwise went pretty nicely.  Bench was strong, even considering the inclines before it.  Brain said to do another set, maybe 125(275lb) would have gone, but will leave that for another day, but improvements.

Friday 1st April 2016

Treadmill: 5minutes boring
Leg Extensions: 19x10, 33x10, 47x10, 64x10, 75x10, 89x10, 103x10
Squats: 60x8, 100x8, 120x8, 130x8
Seated leg curls: 19x10, 33x10, 47x10, 64x10, 75x10, 89x6+2f
Leg extensions: 30x30, 40x30x2
Crunches: 12x3
Landmine thing: 20x10, 30x10x2

Notes
Squats were good even though I couldn't get the bar comfortable on my shoulders.  Wanted to do leg press but that would have taken too long so did evil high reps on leg extensions.

Thursday 31st March 2016

Treadmill: 8mins
Pulldown: 19x10, 33x10, 47x10, 61x10, 75x10, 89x10, 103x10, 110x8
Rows: 60x8x2, 90x8, 110x8
Incline HS bench: 0x10, 40x10, 80x10, 120x10, 130x6
St arm pulldown: somethingx10x3
Shrugs: 40x10, 50x12x3
Rear delt: four sets to 75x10
Side raise machine: four sets of something x10
Superset
Cable curl: 4sets x10
Rope pushdown: 4sets x10

Notes
Well...  if I could remember what I had done I think I would be awake.

Monday 28th March 2016

Treadmill: 10mins
Squat: warmups, 140x1, 170x1, 190x1, 140x1, 100x3
Lying leg Curls: up to 66x7+3f
Goodmornings: 60x8, 90x8, 110x8
Leg extensions: 19x10, 33x10, 47x10, 60?x10. 75x10, 89x10
Seated leg curl: 19x10, 40x10, 54x10 +2.5x10 +2.5x10 -2.5x10 -2.5x10

Notes
New shoes felt ok on squat, will take a bit of getting used to anyway.

Saturday 26th March 2016

Xtrainer: 4mins hard
Incline Db Press: warmups, 36x10, 42x10x2
Bench press: 60x8, 80x8, 90x8, 100x8
Db row: 36x10, 42x10, 50x10
Cable fly: a number of sets of something
HS shoulder press: 20x10, 32x10, 40x8
Side lats/rear lats: a 3-4 sets of each around 11.5x10 or so
Superset
Db curl: 16x8, 20x8x2
Db overhead: 32x8x3

Notes
bleh

Thursday 22nd March 2016

Rower: 5mins moderate
Leg extensions: 19x10, 33x10, 47x10, 61x10, 75x10, 89x10, 103x10
Squats: 60x8, 100x8x2, 110x8
Lying leg curl:  something up to 60x10f
Leg extension, few sets of high reps then 54x10 +2.5x10 +2.5x10 -2.5x10 -2.5x10 ow
Treadmill: 10mins light

Notes
Ow

Tuesday 22nd March 2016

Treadmill: 5mins
Pulldowns: 19x10, 33x10, 45x10, 61x10, 74x10, 89x10, 104x10, 110x8
St arm pulldown: 39x10x3
HammerStrength Bench: warmups, 100x10, 115x10, 120x8
HS Row: warmups, 54x10+plate x10+plate x10 - plate x10 - plate x10
Superset
Upright row: around 28x12x3
Side raises: around 11x12x3
Superset
Shrugs: all stackx15-20x3
Facepulls: up to 28x12x3
Db curls: 10x8, 16x8, 20x8
HS tricep: up to 61x8? i dunno was tired

Notes
Weeeeee I hate exercise

Sunday 20th March 2016

Xtrainer: 20mins hard
Lying leg curl: 5 sets till heavy x10 dunno load
St leg deadlift: 60x8, 100x8, 120x8x2
Leg press: 120x30, 160x30, 180x30, 200x30 weee
Seated leg curl : 20x30, 40x50, 54x10, +2.5x10, +2.5x10, -2.5x10, -2.5x10

Notes
Weeeeeee

burp

Saturday 19th March 2016

Treadmill: 6mins slack
Incline Db Press: warmups 36x10x3
Pulldown: warmup with lots of reps, up to 43.5x10, then 23.5x25f
Pec dec Flyes: 19x10, 33x10, 47x10, 61x10, 75x10, 89x10, 103x10f
Superset
Upright row cable: few sets to 28.5x10
Facepulls: few sets to 28.5x10
Superset
Cable curl: similar to last week
Overhead rope extension: Something like last week, probably lighter

Notes
Warmish and tired.

Thursday 17th March 2016

Treadmill: 10mins moderate

Leg extensions: 19x10, 33x10, 47x10, 61x10, 75x10, 89x10, 96x7+3f

Squats: 60x10x1, 80x10x3

Seated leg curl: 19x10, 33x10, 47x10, 61x10, 75x10, 89x8+2f

Leg extensions: 40x40, 33x20+10+5

Calf raises: a bunch of something

Grip work

Xtrainer: 10mins

Notes

Legs are sore now, but squats were light to work on form modification, pretty easy even after failing to walk thanks to leg ext...

Sunday 13th March 2016

Treadmill: 10mins
Pulldowns: 19x12, 33x10, 47x10, 61x10, 75x10, 89x10, 95x8+2
Pec deck machine: 33x10, 47x10, 61x10, 75x10, 96x8+2, 98.5x5 yeah na
Cable Rows: 28.5x10, 38.5x10, 48.5x10, 53.5x8
Shrugs: 40x20, 50x12x2
Superset:
Side raises: 12x10, 14x10x2
Rear Raises: 12x10x3
Superset:
Cable curl: 11.25x12, 13.75x10, 16.25x10, 17.5x10
Overhead rope extension: Same # sets up to 38.75x10

Notes
Well..  switching over to more machine/cable/bbr'ish stuff...  took too long as I am not conditioned to this :)  oh well.  Might have to figure out some super set stuff for the chest/second back movement just to move along quicker.

Saturday 12th March 2016

Xtrainer: 20mins moderate
Rows: warmup, 115x5, 120x5, 60x12
Bunch of sumo pulls for technique ~100kg
Stiff leg deadlifts: 100x8x2
Seated leg curl: warmups, 82x10(3f), 74x10(2f), 62x10+2drops
Leg press: warmups, 280x10, 240x10, 200x10, 160x10

Notes
Rows felt ok, except everything being toast from deadlifts.  Slightly different day as I transition from one block to the next.

Thursday 10th March 2016

Treadmill: 8minutes
Deadlifts: warmups, 200x5, 100x8
Incline chest machine: multiple up to 105x10
Db Flyes: 20x12, 26x10, 30x10
Fly machine: up to 64x15
Shoulder press machine: something for sets of 10
Side lateral machine: up to something for sets of 10
Pushdowns: up to 89x8 something plus a couple of drops

Notes
One set of deadlift, as the recovery from two sets has been problematic - just not used to the loading so everything hurts.  Happy with 440lbs tho...  

Sunday 6th March 2016

Xtrainer: 10mins light
Bench: warmups, 125x5, 130x4.5 :(, 60x20, 60x10
Leg Extension: warmups, sets up to 89x10 plus drop down sets
Some messing around with triceps

Notes
Absolutely toasted.  Week of bad sleep, diet has been off, and body is just not recovering the way I would like - getting old I guess - but the bench went ok but tired back and being nervous under the weight meant I rushed it and got out of position.  Should have gone 127.5 but attracted by bigger numbers.  Rack is also a little bit off, as its hard to lift up from and when failing its an inch too low for my fat body so I had to roll the bar down my belly until I could get up.

Wednesday 3rd March 2016

Rower: 45sec interval #16 x8

Notes
Out of order because of incompetence

Saturday 5th March 2016

Xtrainer: 2mins hard
Squat: lots of warmups, 175x5, 180x5, 100x8
Pulldowns: pathetic x12
St arm pulldown: something x12x3
Shrugs: 40x20, 50x12x2, 50x16
Rear delt machine: multiple up to 64x10
Bicep cable curl: multiple up to 13.75x8 or something

Notes
Bad week of sleep and recovery meant I was off today.  Hit the 180 that I was thinking of, but it near killed me.  Rest of session was fatigued majorly.  Got a bit better through the shrugs onwards.

Eat, sleep, repeat.

Friday 4th February 2016

Rower: 2.5km in 16.30 #8

Wednesday 2nd March 2016

Treadmill: 10mins light
Bb Row: warmups, 112.5x5, 115x5, 60x8
Glut Ham Raise: couple of sets
Leg curl seated: warmups, multi sets up to 77x10+40x20
Pullthrough: 3 sets to max x12
Grip stuff: handle hold, plate hold and some Db holds

Notes
Sore today, not the best sleep for the last few days so the normal niggles are popping up.  I am just too short to use the glut ham without it destroying the front of my quad on the board backing the main pad.  Might rig up a 1/2 foam roll onto it to see if that helps.  Grip work shows my left side is weak.

Tuesday 1st March 2016

Rower: warmup, 10x 1.5on 1off (#13)

Notes
Sore from deadlift, and this half killed me.  Sleep will be nice.

Sunday 28th February 2016

Treadmill: 10mins
Deadlift: warmups, 182.5x5, 187.5x5, 100x8
Db incline: warmups, 30x12, 38x10, 38x8, 38x5
Pec deck fly: 5-6sets to 89x8
Side raises: 8x12, 10x12, 12x12, 14x12, 16x10
Overhead db extension: 24x12, 30x12, 38x8x3

Notes
Sweaty.  Deadlifts were better than last week, but I think using the straps is upsetting my normal groove on the first rep, as the last four are better placed.  Chest work was limited by triceps dropping out early, so the pec deck did its job.

Saturday 27th February 2016

Treadmill: around 10mins
Bench: warmups, 115x5, 122.5x5, close grip: 60x30, 60x10paused
Leg press: warmups, 200x10, 240x10, 280x10
Leg extensions: up to 71x10, then drop set
Stretch stretch

Notes
Students back so the gym has gone mental.  Surely they should be hungover rather than sodding around benching 30kg in my rack.

Friday 26th February 2016

Rower: 2.5km #8 in 16.40

Wednesday 24th February 2016

Treadmill: 8mins

Squats: warmups, 165x5, 170x5, 100x8

Pulldowns: multi sets up to 89x10 plus a drop set

Rows: multi sets up to 89x8

Db shrugs: 40x20, 48x12x3

Cable curl: multi sets of 12-15

Rear delt machine: a few sets up to 69x10

Notes

Didnt feel great.  Recovery from the deadlift the other day was slow, and my ol' back was tight thanks to not sleeping well.  But, otherwise went ok really.  First couple on the 170 were perfect, then concentration faded a little and I wasn't sitting back enough, which meant i pitched forward slightly and had to good morning the last section of the squat.  

Tuesday 23rd February 2016

Rower: warmups, 1.5 on (#13) 1 off x10

Notes
Not too hot, but this was still hard work.  Listening to The PowerCast talk about poop.

Sunday 21st February 2016

X-trainer: 10mins hard
Rows: warmups, 105x5, 110x5
Glut ham raise: negatives x5x2, negative x3
Leg curl: multiple sets up to 54x10 plus two drop sets
Seated leg curl: light for sets of 30-40
Plate holds: three or four sets at 20kg
Db lifts: fat end of 12kg for about 12 total reps, plus a few at 14kg

Notes
Sore from yesterday, but went ok.  Suffering for it now.

Saturday 20th February 2016

X-trainer: 5mins moderate
Deadlifts: warmups, 170x5, 180x5, 100x8
Machine flyes: warmups, lots of sets up to 89x8, plus two dropsets
Bench machine: few sets
Side raises: 8x10, 12x10x5
Overhead db extension: single arm 8x10, 14x10, 16x8, dble: 16x12, 24x12, 28x8x2
Treadmill: 10mins and stretch

Notes
Wee... pushing a bit harder to 180 on deadlift.  Not as tidy as I would like, but will get better.
Otherwise ok.

Friday 19th February 2016

Rower: warmups, 2.5km (#8) 18.57min

Thursday 18th February 2016

Rower: HIIT, 5min warmup, 8x45sec (#16) with ~3mins between sets.

Wednesday 17th February 2016

Treadmill: 10mins moderate
Bench: warmups, 107.5x5, 112.5x5, 60x30
Leg extensions: warmups, 6sets of 10, plus drop set at end.
Leg press: up to 200x10x3
Calf raise (after leg press sets): 200x20x3
Chest machine fly: couple of light sets

Notes
The morning was warm and humid, plus was tired from a couple of days of mixed sleep.  Still, it was the first bench session since I got back that felt like I was in the proper groove.  To the point of pausing my final rep on bench for each set.  Quads were pumped from set one, and the whole thing hurt.

Tuesday February 16th 2016

Rower: 5mins warmup, 20mins (1min on #13, 1min off #1)

Notes
Wasn't too bad, might have to alter the length of the interval to hit the body a bit differently.

Sunday February 14th 2016

X-trainer: 8mins
Squats: warmups, 155x5, 160x5, 100x10
Cable row: few sets up to 10 to failure, plus a few drop sets
St arm pulldown: 32x12x3
Db shrugs: 36x12, 42x12x3
Rear delt machine: few sets to 54x10, two drop sets
Db curls: 12x15x4

Notes
Squats were ok, first set a bit rough but the second was good. Going nicely, especially without a belt.  Being fat helps with squats.  Hot as hell so was sweating up a storm almost instantly.

Saturday February 13th 2016

X-trainer: 10 minutes hard
Bb Rows warmups, 95x5, 100x5
Gluteham raise: some comical attempts...
Leg curls: a number of sets up to heavy 10 to failure plus drop sets
Pullthroughs: up to the stackx15

Notes
Good rows, but hot weather even in the morning.  Rows were estimated with a lighter bar, but close enough.  GHR is hard with my build (long torso) so I just struggle to get into position, and doing reps.

Friday February 12th 2016

Rower: warmups, 2.5km (#8) in 21:30

Thursday February 11th 2016

Rower: warmups, 30sec (#16) x6, with 4mins rest

Wednesday February 10th 2016

Xtrainer: 10mins moderate
Deadlift: warmups, 150x5, 160x5, 60x10
Incline Db press:

Tuesday February 9th 2016

Training
Rower: warmups, 10 sets of 1min (#14) with 1min light (#1)

Tuesday 19th January

Treadmill: 15mins
Skwaaats: warmups, 100x8x3
Tbar rows: 40x8x3
pulldowns: something
Rear delt: warmups, 44x15
Curl machine: something
Xtrainer: 30mins

Saturday 16th January

Treadmill: 10mins
SLDL: warmupers, 100x8x3
Incline press (machine): 70x15, 90x6, 70x8
Leg curl: 30x15, 36x10 42x8
Shoulder press (db): 14x15, 20x12, 24x8
Wide stance GM: 60x15x3
Side raises: 8x12, 12x8x3, 8x15
Treadmill: 10mins
Crunch: 20x3

Thursday 14th January

Treadmill: 10mins
Front squat: up to 80x10x3
Pulldowns: up to, 33.5x10, 39x8x2
Leg press: 0x20, 40x20, 80x20, 120x20, 160x20
Db row: 14x10, 30x10, 34x8x2
Leg extension: 33x20, 40x20
Rear delt machine: 30x20, 39x12
Xtrainer: 10mins

Wednesday 13th January

Treadmill: 15mins
Squat: messing around, 60x10
Pulldowns: up to 33.5x12
Sumo Deadlifts: 60x6, 80x5, 100x1
Db Press: up to 30x10
Side raise: up to 14x8
Db Curl: up to 14x10
Pushdowns: up to 33x10
Crunches: 20x3
Xtrainer: 15mins inc 2x120sec @7