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.