Monday 30th January 2017

Warmups
Bench (comp): warmups, 92.5x5, 110x4, 130x3x2, 147.5x3x3, 150x3x2
Squat (comp): warmups, 115x5, 137.5x4, 160x3x2, 182.5x3x5
Banded bench: warmups, 80x5, 100x4, 120x3x4
Flyes

Notes
ouch...

Saturday 28th January 2017

Warmups

Board press: warmups, 105x5, 127.5x4, 150x3x2, 170x3x4, 175x3

Squat (comp): warmups, 115x5, 137.5x4, 160x3x2, 182.5x3x5

Bench (comp): warmups, 92.5x5, 110x5, 130x5x4

Notes

So deadlifts yesterday and then moving a pile of firewood [with my boy] that nearly killed me - sore back and knees...  finished that this morning and then went for my training.  Absolutely buggered.  Squats were harder than normal but still got the job done.

Friday 27th January 2017

Warmups
Bench (comp): warmups, 92.5x5, 110x4, 130x3x2, 147.5x3, 150x3x5
Sumo deadlifts: warmups, 100x4, 120x4, 140x3x2, 160x3x3, 170x2x3
Banded bench: warmups, 72.5x5, 90x5, 110x4, 115x4, 120x4x2
Flyes

Notes
Felt reasonable.  Deadlifts were slow.

Wednesday 25th January 2017

Warmups
Squat (comp): warmups, 115x5, 137.5x4, 160x3x2, 182.5x3x2, 195x2x2, 182.5x3x2
Bench (comp): warmups, 92.5x5, 110x4, 130x3x2, 147.5x3x2, 157.5x2, 160x2x3
Flyes
Squat (comp): warmups, 127.5x5, 150x4, 172.5x3x5
Abs

Notes
Done in under 1.5hrs including warmup.  I went into the morning thinking it was bench squat bench, which mentally is a bit easier, but then its squat bench squat :| Dead.

One year thoughts

Its been just over a year back at the gym, and wanted to capture a few items of thought.

PB list
Squat (comp): 230kg/507lb
Bench (comp): 185kg/408lb
Deadlift (conventional): 220kg/485lb
Deadlift (sumo): 200kg/440lb

Other movements
Board Press: 180x3
Rackpull: 220x1
Overhead press: 100x1

So, my thoughts.
Over the past year I have added back some muscle, gained some strength back.  So currently I am sitting around 94% of peak for squat, 86% for bench and 80% for conventional deadlift.  These peaks were all achieved around a similar bodyweight, or lighter, and around 35 years of age, plus or minus a year or two.  Now I am significantly older, theoretically a third of my way through the M1 class.

Bodyweight is higher than I like, but starting to get a handle on diet again.  I am often all or nothing with diet, where as I am trying to provide a bit of consistency and balance.  I often go all out, lower carbs, refeeds and all that, which I do not want.  For me, refeeds promote binging, and binging creates more issues for consistency.  When a single day can destroy a weeks effort, its getting a bit mad.  I also didnt like the swings of weight that come with it all, and the general gut issues of throwing down a ton of carb rich food in a single day.  I have been working on consistency, caloric control and recording the food consumed.  Keeping an overall plan, and linking that back to bodyweight changes.  Seems to be working, and with one day of the last 3 weeks I haven't been as focused on tracking, I still didn't binge, so that is a good thing.  I have also been adding in fish oil, creatine and a low dose multivitamin/mineral.

Strength has been improving, and I still have significant goals, but I need to be realistic somewhat.  I have benched 215 in the gym, and if I manage that sort of load in competition, I would be in the top 10 globally for my age/weight in the IPF.  For NZPF that would be local record territory.    That would be nice, but I have a long way to go and not many years to do.

Competing.  I want to compete this year, but I also have other requirements on my time, such as work, and potentially have two international trips early and mid year, which get in way of available competitions.  I will survive, and along with clear training approach, I will get stronger.

What do I want for the next year?  Consistency.  Consistent training, consistent eating, a more consistent bodyweight.  I need to improve my recovery, which likely means more stretching, maybe some active recovery sessions, and a more focused nutrition around training.  

Tuesday 24th January 2017

Treadmill warmup
Warmups
Sumo Deadlift from blocks: warmups, 100x3, 120x3, 140x3x2, 160x3x5
Bench (comp): warmups, 92.5x5, 110x5, 130x5x5
Seated GM, pushdowns, pulldown abs

Notes
Yesterday was feeling pretty beaten, a few niggles and stuff - felt better going into today, and everything was pretty comfortable.   Am planning to shift my training days back to the standard days for Sheiko aka Mon, Wed, Fri, Sat.  I feel this gives me a little bit more break, and puts deadlift after squats, rather than squats after deadlift.  Will take a few weeks to get there, as I have a few days away from home that get in the way.

Sunday 22nd January 2017

Treadmill
Warmups
Squats (comp): warmups, 115x5, 137.5x4, 160x3x2, 182.5x3x5
Board press: warmups, 107.5x5, 127.5x4, 150x3x2, 170x3x6
Squats (comp): warmups, 127.5x4, 150x4, 172.5x4x4
Flyes, back extensions

Notes
Ded.  Tired from yesterday already, and feeling beaten from this weeks work.

Saturday 21st January 2017

Warmups

Bench (comp): warmups, 92.5x6, 110x5, 130x4, 137.5x3x2, 147.5x2x2, 157.5x1x2, 147.5x2x2, 137.5x3x2, 130x4, 120x5, 110x6, 100x7, 92.5x8

Sumo deadlift (to knees): warmups, 100x4, 120x4, 140x3x2, 150x2x5

Leg curls, flyes

Notes

Bench didn't feel great today, but still went through everything without much concern. Deadlifts were fine, feeling better with sumo.  The first set were full deadlifts, cos I forgot what I was meant to be doing.

Thursday 19th January 2017

Warmups, and stuff
Bench (comp): warmups, 92.5x5, 110x4,130x3x2, 147.5x3x5
Squats (Comp): warmups, 115x5, 137.5x4, 160x3x2, 182.5x3x3, 195x2, 200x2, 205x2
Bench (dble mini band): warmups, 70x5, 90x4, 100x3, 105x3, 110x3x2
Flyes

Notes
Somebody had posted a video of Donnie Thompson warming up with a band around his shoulder for a good pec warmup.  I tried it.  I don't have a big wide band like Donnie, so tried it on a smaller one.  All I ended up with was a pec cramp on ones side and a sharp pain on the other side.  Made benching sucky.

Tuesday 17th January 2017

Treadmill
Warmups
Incline press: warmups, 60x3, 80x3,100x3, 117.5x3, 122.5x3, 80x5
Flyes
Sumo deadlift (to knees): warmups, 100x5, 120x5x2, 140x4x4
Pushdowns, pulldown abs, stbar ab twists.

Notes
Feeling beat, but a pretty cruisy enough.

Sunday 15th January 2017

Treadmill warmup
Warmups
Squats (Comp): warmups, 115x5, 137.5x4, 160x3x2, 182.5x3x5
Board press: warmups, 100x5, 120x4, 140x3x2, 160x3x2, 165x3, 170x3, 175x3, 180x3
Box squat: warmups, 125x6, 147.5x6, 160x6x4
Flyes, extensions

Notes
Hard work.  Power went out for the first squats, so fairly dark but also meant fans were not working, and warmish and humidish meant sweaty mcsweaterson.

Saturday 14th January 2017

Xtrainer warmups

Warmups

Bench (comp) warmups, 92.5x5, 110x4, 130x4x2, 137.5x3, 140x3, 147.5x2x3, 140x3x2, 130x4, 120x5, 110x6, 100x7, 92.5x8

Sumo deadlifts: warmups, 100x4, 120x4, 140x3x2, 160x2x6

GMs, flyes, abs

Walk warmdown

Notes

Good day really.  Nothing terribly hard, but fatigue means its not that much fun.

Thursday 12th January 2017

Warmups
Bench (comp): warmups, 92.5x5, 110x4, 130x3x2, 147.5x3x5
Squat (comp): warmups, 115x5, 137.5x4, 160x3x2, 182.5x2x5
Banded bench (double red): warmups, 60x5, 85x5, 100x5, 105x5x3, 107.5x5
Seated GM, flyes

Notes
Ok day.  Had garbage sleep and woke 2hrs early.  Picked up a niggle in the upper hammy/glute area walking about the second work sets of squats.  Didnt seem to impair the actual lift, but had to consciously not favour my opposite side.

Tuesday 10th January 2017

Warmups
Sumo Deadlifts to knee: warmups, 100x3, 120x3, 140x3x2, 150x3x4
Bench (comp): warmups, 92.5x6, 110x6, 120x6x5
Back raises, flyes and abs

Notes
Feeling beat.  But the motions, I went through them.

Sunday 8th January 2017

Warmups, treadmill

Squat (Comp): warmups, 125x5, 147.5x4, 172.5x3x2, 195x2x4

Board press (paused): warmups, 100x5, 120x4, 140x3x2, 160x2x6

Squat (comp): 115x5, 137.5x4, 160x3, 182.5x3x5

Flyes, leg curls

Notes

Loong hard session.  Still tired from yesterdays bout, but everything went ok, just fatigued.  Yaay for lollipops between exercises.  

Saturday 7th January 2017

Warmups
Deficit Sumo Deadlifts: warmups, 100x3x2, 120x3, 130x2x4
Bench (comp): warmups, 92.5x5, 110x4, 130x4x2, 137.5x3x2, 147.5x2x2, 157.5x1x3, 147.5x2x2, 137.5x3x2, 130x4x2, 120x5, 110x6, 100x7, 92.5x8
Pulldowns, abs, flyes

Notes
Adding some of the deadlift volume to the program.  Was pretty comfortable seeing as how off my back felt.  Bench was never ending.

Thursday 5th January 2017

Warmups
Bench (comp): warmups, 92.5x5, 110x4, 130x3x2, 147.5x3x5
Squat (comp): warmups, 115x5, 137.5x4, 160x3x2, 182.5x3x5
Band bench (comp): warmup, 92.5x5, 110x5, 127.5x4x2, 122.5x4, 120x4x2
Flyes

Notes
hard day, but good solid work in.  Overdid the load on the banded bench, keep thinking its ~15kg, but its 15 each band.. :|  Oh well, still got through it all.  Awaiting my new wrist wraps as mine are dead.

Tuesday 3rd January 2017

Xtrainer: 10mins
Incline press: warmups, 60x4, 90x4, 105x4, 112.5x4, 120x4, 125x4
Triceps
Abs
Xtrainer: 10mins

Notes
First session for the new year.  Training cycle starts on Thursday - looking like hard work.

Friday 30th December 2016

Xtrainer: 100kcal
Sumo pulls: warmups, 60x1x4, 100x1x2, 100x3, 140x1x2, 180x1, 200x1, 180x1, 140x3x2
Xtrainer: 100kcals

Wednesday 28th December 2016

Xtrainer: 200kcal
Pulldowns, rows, rear delt, bi's and tri's
Xtrainer: 100kcal