Friday 21st December 2018

Treadmill: 10mins
Warmups
Bench: warmups, 140x3x2, 160x1, 180x1, 190x1, 200x1, 185x1, 195x1, 205x1, 212.5xstupidrack olo, 100x52
Conv Deadlifts: warmups, 100x1x3, 140x1x2, 180x1, 210x1, 232.5xololol, 100x2x2
Flyes, leg press
Treadmill: 5mins

Notes
Weee... on, 205 is a good wave top number, and obviously superior to last year.  The 212.5 was 7 sets in, tried to pick it up and instead of up and out to me, it went up and back to the rack.  So no chance of moving it.  Will get that next year but happy enough.  Should be the final session of the year.  Depends on how excited I am after Christmas.    DLs I changed techniques to see if I could improve my conventional technique.  I could have gone to the 232 but it would have hard.  So called it quickly. 

Wednesday 19th December 2018

Treadmill: 12mins
Range of adductor, abductor, VMO, squats, RDLs and stuff
Treadmill: 12mins

Notes
Strangely tiring.  Warm/humid tho.

Monday 17th December 2018

Treadmill: 12mins
Warmups
Bench: warmups, 60x5x4, 100x5x3, 140x2, 140x1, 162.5x1, 175x1, 185x1, 195x1, 180x1, 190x1, 200x1, 140x20
Adductor work xlots
Squats: 60x8x5
Leg curls

Notes
Ok day, not quite firing but still got through a good amount of weight.  Should have tried an extra rep or five on the rep out set, as that would have given me a new PR versus just repeating an older one. Squats felt OK.  Build back up.  Again. 

Sunday 16th December 2018

Rubber band adductor stuff xlots
Chins: BWx3xlots

Notes
Have cage will chin

Friday 14th December 2018

Treadmill: 10mins
Sumo deadlifts off plates: Bunch of stuff to 140
Conventional off plates: 180x1
RDL: 100x8x4
Something vastus medialis exercise

Notes
Stupid adductor is being a pig still.  Will do some more work at home over the weekend.  Still did a good amount of work, and the VM exercise seemed to give me a good leg pump.

Wednesday 12th December 2018

Treadmill: 10mins
Warmups
Bench: warmups, 170x1, 180x1, 190x1, 175x1, 185x1, 195x1, 100x40
Flyes

Notes
Running late session, but was ok.  Could have pressed more on my 100kg set, but eh, wasnt feeling fast enough for a really big number. 

Monday 10th December 2018

Treadmill: 10mins
Warmups
Squats: warmups, 100x5x2, 140x1x2 tweak adductor
Mess around

Notes
Bollocks.  Only morning I did a ton of stuff but no direct adductor work, bork.  Felt strong and did a second rep so its nothing bad, but ffs.  Did additional adductor stuff at home.

Friday 7th December 2018

Treadmill: 12mins
Warmups
Bench: warmups, lots, 157.5x5, 170x3, 182.5x2, 160x5, 172.5x3, 185x2
Incline bench: 60x8, 80x8, 100x8, 110x8
Rows: 60x8, 100x8, 120x6, 100x8
Pulldowns, curls, pushdowns

Notes
Felt like death.  Recovery has been garbage this week, so after two reasonable days the fatigue caught up with me.  Slow, grindy benches.  Off angle.  Need some more food and some more sleep over the weekend, and then reassess on Monday. 

Wednesday 5th December 2018

Treadmill: 10mins
Sumo deadlift (off plates): warmups, 160x5, 175x3, 190x2, 165x5, 180x3, 195x2
Good mornings: 60x8, 100x8x2, 120x8
Back extensions, single leg press, pulldown ab, woodchopper ab things, hip thrust (derp)

Notes

Weee.  Only just started to feel normal after my squat workout last Friday.  It absolutely toasted me. Still felt a little tired through the midback area, but once warmed up it seemed to go well.

Monday 3rd December 2018

Treadmill: 10mins
Warmpups
Bench: warmups, 152.5x5, 165x3, 177.5x2, 157.5x5, 170x3, 182.5x2
Shoulder press: warmups, 70x8, 80x8, 70x8
Pulldowns, side raises, rear delts

Notes
Not enough sleep but pretty good day.  Lowerback/legs sore as hell all weekend and still feeling a bit beat today but didn't impact bench.

Friday 30th November 2018

Treadmill: 10mins
Squats: warmups, 155x5, 167.5x3, 180x2, 157.5x5, 170x3, 182.5x2
Step ups: 0x8, 10x8, 30x8x3
Leg curls, stretching

Notes
Pretty eh day.  Back is tired, and I slept like shit.  But done. 

Wednesday 28th November 2018

Treadmill: 10mins
Warmups
Bench: warmups, 150x5, 162.5x3, 175x2, 152.5x5, 165x3, 177.5x2
Incline bench: 60x8, 80x8, 90x8, 100x8
Rows: 60x8, 80x8, 100x6, 80x8
Pulldowns, hammer curls, pushdowns

Notes
First real session back, felt pretty good all up.

Monday 26th November 2018

Treadmill: 12mins
Sumo deadlift (off plates): warmups, 150x5, 165x3, 180x2, 160x5, 175x3, 190x2
Good mornings: 60x8x3, 80x8
Back extensions, leg curls, hip thrust (derp)

Notes
First of my play sessions for the rest of the year.  Felt hard for the first round, but got better.  Started ordering equipment for my home gym, thanks NZ BlackFriday sales.  Slowly purchasing things until my gym membership runs out in April. 

Friday 23rd November 2018

Treadmill: 10mins
Warmups,
Bench (feetup): warmups, 100x8x2, 140x8, 100x8
Seated shoulder press: warmups, up to 70x8
Pulldowns, Side raises, rear delts
Xtrainer: 10mins

Notes
Stupid watch went flat half way through day so had to do more walking at night to ensure i closed the stupid Apple rings... 

Wednesday 21st November 2018

Treadmill: 10mins
Squats: warmups, 100x8x2, 140x8, 100x8
Stepups: BWx8, 10x8, 15x8
Adductor work, Leg curls, pulldown abs, twist abs
Treadmill: 12.5mins

Notes
Feeling it now, but felt pretty reasonable during it. 

Central Districts Powerlifting Association Hawkes Bay Powerlifting Championships 2018, A W Parsons Indoor Pool Complex, Waipukurau

Meet day
CDPA Hawkes Bay Champs 2018Hawkes Bay Championships, Waipukurau

Weighed in at 119.1kg, so~  120kg class and M1 of course (old and fat)

Meet was 30+ people, so split into three groups and it all ran as a single session so was a long day.  I was in the third group, so had plenty of time to rehydrate did a slow long warmup, felt reasonable.  Squats went ok

Attempt 1: 175x1 - easy, apparently to depth
Attempt 2: 190x1 - also comfortable, felt a little wobbly on the platform really (carpet?)
Attempt 3: 200x1 - also good, potentially 10kg more, but followed the plan

Bench felt good during early warmup, but felt sore across shoulders from about 100kg upwards.  Liniment, pain killers and stuff onwards.

Attempt 1: 175x1 - easy
Attempt 2: 187.5x1 - comfortable
Attempt 3: 195x1 - more effort, but done, could feel butt moving but didn't raise (unofficial CDPA record)

Finally, deadlift, warmup felt good.  Decided to up the loads slightly.

Attempt 1: 190x1 - easy
Attempt 2: 212.5x1 - a bit more work but easy enough
Attempt 3: 227.5x0 - my only miss for the day, was nervous about the hook grip, so got it up easily and then stumbled at the top.  Most weight I have hook gripped.  Only time I have competed doing sumo deadlifts.

Total: 607.5

Not my best total, but only M1 total to date.  A good starting point.  Now the local association is debating moving from the International Powerlifting Federation to the World Powerlifting NZ.  A number of the top NZ lifters have gone across already.  Never mind the fun lawsuit that has happened against the IPF, that appears to have some potentially significant outcomes still to happen.

Wednesday 14th November 2018

Warmups
Bench: warmups, 112.5x4x2, 135x3, 157.5x2, 180x1, 167.5x2, 157.5x3, 135x4, 112.5x4

Notes
Not feeling great, but three more days before meet so sleep and stuff.

Monday 12th November 2018

Warmups
Bench: warmups, 112.5x6, 135x4x2, 157.5x3, 180x2x2, 190x1x2
Squats: 60x3x2, 100x3x3
Bench: warmups, 122.5x4x3, 145x4, 167.5x3x2
Deadlift: 60x3x3, 100x1, 140x1x2, 100x1, 60x1
Flyes/stretch

Notes
Everything was ok.  Still slightly sore, just not recovering as well as I would like.  Will adjust diet more after this week as I want to make weight - will be doing a modest water cut.  Lower volume due to competition on Saturday, but not really 'peaking' for it.  This was the last squat/deadlift, but then doing two more benches before then. 

Plan for the day is to open at 170 squat, 175 bench and 180 deadlift.  Nothing too difficult. 

Friday 9th November 2018

Treadmill: 10mins
Warmups
Pin press paused: warmups, 105x5x2, 127.5x4x2, 150x3x2, 172.5x3x2, 170x3x3
Paused squats: 60x3x2, 100x3x3
Bench: warmups, 122.5x5, 145x4, 167.5x3x5
Flyes

Notes
Ok day, rather tired and overjudged the pin press, but ok.  Good bench afterwards while fatigued.

Wednesday 7th November 2018

Warmups

Bench: warmups, 112.5x6, 135x5, 157.5x4, 167.5x3x2, 180x2x2, 167.5x3x2, 157.5x4x2, 145x6, 135x8, 112.5x10

Sumo deadlifts: warmups, 170x1, 180x1, 190x1, 177.5x1, 187.5x1, 197.5x1

Notes

Session dragged on.  I am not recovering from the bench workouts, which I attribute to low carb so I added in a moderate amount this morning to see how it goes.  

Monday 5th November 2018

Warmups

Bench: warmups, 112.5x5x2, 135x4x2, 157.5x3x2, 180x3x6

Squat: warmups, 160x1, 170x1, 180x1, 165x1, 175x1, 185x1

Flyes

Notes

Hard work.  Still feeling last week, which is not great, but I still got through all of this.  I have my competition in two weeks, so will be modifying training around that slightly, but largely its just full steam ahead.  I am trying to figure out why I am not turning my increased weight/volume into a decent ROI, i.e. if  I am adding 10kg to my work sets, why am I not increasing my 1rm by a similar quantity.  

Friday 2nd November 2018

Warmups
Bench: warmups, 110x5x2, 130x4x2, 152.5x3x2, 175x3x3, 185x3, 192.5x2(doh), 180x3x2
Paused squats: warmups, 100x3x3, 125x3, 132.5x3, 140x3
Pulldowns, flyes

Notes
Should used my head really.  Erectors were toasted, shoulders/chest tight and sore.  Sleep garbage, and a lot on elsewhere, with no real break for the last fortnight.  So, I should have just stuck to the work sets but instead the plan was to test a 3RM, but it was not in me today. 
Probably need to reassess the plan slightly, and think about what exercises work.  I liked pin press, but doesn't expose me to heavier % benching.  This cycle was actually not a lot of real bench, but accessories.  So next cycle will reassess that.  As my work sets are comfortably (7.5kg) higher than when I tripled 190, but  I am not getting a matching increase.   That could be 1) fatigue/external stress, 2) not working high enough % in actual bench, 3) something else I am not aware of, or 4) a combination of these.

Wednesday 31st October 2018

Warmups
Bench: warmups, 110x5x2, 130x5x2, 152.5x5x2, 165x4x5
Flyes, hammercurls
Sumo deadlift (no belt): warmups, 160x1, 170x1, 180x1, 165x1, 175x1, 185x1
Treadmill: 10mins

Notes
Working

Tuesday 30th October 2018

Warmups
Paused pin press: warmups, 105x5, 127.5x4, 147.5x3x2, 170x3x2, 177.5x2, 180x2, 182.5x2, 170x3x2
Squats (Sleeve, no belt): warmups, 100x3x2, 140x1, 150x1, 160x1, 147.5x1, 157.5x1, 167.5x1, 155x1, 165x1, 175x1
Flyes and rear delts

Notes
A few too many days between efforts, but the actual loads were all spot on really.  Hard work but not impossible.  Although the drop down set for the bench was very hard.  Squats were ok,  no belt but just working on depth and just moving weight.  Not much time before the comp, so reverting to waves to push up the singles.

Progress

Since the beginning of the year I have been tracking my performance on the same sort of plan, so a short 4week Sheiko block.  I have four (mostly) complete blocks now.  As well as a bit of a different block and some bbr work.

So volume, as kg lifted per week,  if I track week three of my cycles.  (I try to normalize other exercises back to an equivalent full ROM bench, so the items can be varied block to block but still be comparable).

Block 1 - 24504
Block 2 - 26267
Block 3 - 28080
Block 4 - didn't have the same days.
Block 5 - ditto
Block 6 - 28729
Block 7 - 30808

The is good increases, 25% increase to block 7.  The best part is that value for Block 7 took place over 3 days, versus 5 for the other blocks.  Feeling it...  but happy.   I had done a 32000kg week, but that was five days of benching, which was more lower % volume work to bulk it up. 

Happy.  Some of that volume is driven by an increase in loading, and a bit of it is an increase in sets/reps. 

Wednesday 24th October 2018

Warmups
Board press: warmups, 130x5, 152.5x4, 175x3x2, 197.5x3x6 (or 7, lost count)
Squats: 60x5x5
Floor press: warmups, 120x6, 142.5x6, 152.5x6x5
Flyes

Notes
This was hard.  Expected after yesterday.  Happy that I got through in reasonable shape, although the first couple of heavy sets of the board press were a bit rough until I was firing properly.

Upcoming competition

I have been meaning to compete, planning to compete, for about two years, with out actually pulling the trigger for whatever reason, usually work.  Well, sucked it up and just signed up for a small meet on November 17th. 

I have not competed since 28th November 2009.  Might be a little rust, and certainly will not squat/deadlift as much as then.  But will see how I get on and progress from there. 

Tuesday 23rd October 2018

Warmups
Bench: warmups, 110x8, 120x7, 130x6, 142.5x5, 152.5x4, 165x3x2, 175x2x2, 185x1, 190x1, 180x2x2, 170x3x2, 160x4, 147.5x6, 137.5x8, 125x10, 115x12
Flyes

Notes
Sore.  The session was pretty long but went nicely.  Ran out of triceps steam by the last set, but that was the biggest day I have had for quite some time.  Not too far off my peak.

Sunday 21st October 2018

Warmups
Paused pin press: warmups, 97.5x5x2, 120x4x2, 142.5x3x2, 165x3x4, 167.5x3, 170x3
Treadmill: 10mins
Sumo deadlifts (mostly with a pause in the middle): 60x5x3, 100x3x3, 140x3, 180x1, 140x3, 60x3x3
Flyes, hammer curls
Xtrainer: 10mins
Walk outside: 25mins

Notes
Still feeling soreish/stiff from Friday, chest and legs.  But, solid session. 

Friday 19th October 2018

Warmups

Board press: warmups, 130x5x2, 155x4x2, 175x3x5

Squat (with knee sleeves! but no belt): warmups, 60x8x2, 100x3x2, 140x1x2, 160x1

Leg press, leg curls, flyes, abs

Xtrainer: 10mins

Notes

Sore from the first two days of this week, but the loads were easy, which they should be.  Brought some SBD knee sleeves, so that was the first time in them, and first time adding a moderate weight after hurting myself.  Felt good.  No belt as I might do a comp next month and my belt isn't compliant, but I am not there for S/D either...  maybe moderate, or just tokens.  I also got a suit, new medium flexible wrist wraps and some deadlift socks.  Wraps are way longer than I am used to... I have used the short ones for the last couple of years. 
Need to recover nicely, as the next week is abbreviated, so M/W/F/S is compressed into Sun/Mon/Wed.  Should be fun.  

Wednesday 17th October 2018

Warmups
Bench: warmups, 110x5, 130x4, 152.5x3x2, 175x2x2, 180x2, 170x3x2, 157.5x4, 135x6, 115x8
Sumo deadlifts: 60x5x3, 100x3x2, 130x1, 130+red bandx1, 150+purple bandx1, downsets of stuff
Flyes, rear delts
Xtrainer: 10mins

Notes
Ok day, felt fatigued and slightly slow, but just ground through the work. 

Monday 15th October 2018

Warmups
Paused pin press: warmups, 92.5x5, 115x4, 137.5x3x2(maybe3), 160x3x3, 170x2, 172.5x2, 175x2
Squats: warmups, 60x8x6
Bench: warmups, 120x4, 142.5x4x2, 165x4x4

Notes
Was cold this morning, for spring at least, and felt a little stiff.  But otherwise, weights good.  Fatigue hit part way through the second round of benching, but the paused benching was solid.  Did two things on the weekend.  1. Purchased a number of things for competition, suit, deadlift socks, new wrist wraps and a pair of knee sleeves.  Only thing for a full competition that I would need is a belt, but its not really a priority.  2.  Priced up a gym set.  Rack, bar, enough weights for a solid overload work.  Won't pull the pin for some time, as my gym is not due until around April next year - but will get pieces for it over the next few months.  Will allow a lot more flexibility for my training, as well as potential to up the volume a little, or a lot...

Saturday 13th October 2018

Xtrainer: 20mins
Pulldowns, hammer curls
Treadmill: 10mins

Notes
Just activity

Friday 12th October 2018

Warmups
Board press: warmups, 130x5, 152.5x4, 175x3x2, 197x5x3x3, 200x3, 202.5x3
Sumo pulls: 60x5x5
Banded bench: warmups, 97.5x5, 120x4, 142.5x3x5
Flyes
Treadmill: 5mins

Notes
Rough sleep, but board press went well.  Much better than the last block.  The deadlifts were to feel out the adductor.  Banded press was hard, but bad bench, fat bar and being tired didn't help.  Measured the bar at 35mm diameter, compared to an IPF/IWF bar at 28-29mm.

Wednesday 10th October 2018

Warmups
Bench: warmups, 110x6, 130x5, 152.5x4x2, 165x3x2, 175x2x2, 165x3x2, 152.5x4, 142.5x6, 130x8, 110x10
Pulldowns, side raises, flyes
Xtrainer: 10mins

Notes
Stupidity last night included chasing kids in a game of tag.  That meant a night of rapidly increasing pain in my left achilles, and garbage sleep.  Really bad.   So today was really good.   I also track and monitor my stuff off a spreadsheet.  Pretty crude.  I just started adding in some stuff to the RTS app online, and will see where that heads in terms of predictions.  The RPE is an easy add, but I like my volume, structure on this, so its just tracking things.

 
Also looking at my tracking for this year, and some historic stuff.  I seem to perform best at a high volume.  When that volume drops off excessively, I drop strength quickly.  So, that will impact my style of peaking, it might include more volume right up to the last week.  Which may mean a few singles being included on the way, to get that 90%+ load preparation.   

Monday 8th October 2018

Warmups
Pin press: warmups, 87.5x5, 110x4, 130x3x2, 152.5x3x3, 155x3, 157.5x3, 160x3
Leg press, leg curls, flyes, hammer curls
Xtrainer: 10mins

Notes
Felt OK for the first session of pin press.  Paused for a couple of counts.  Likely underestimated the weight so went up a little.  Still not hard. 

Friday 5th October 2018

Warmups
Bench: warmup, 105x5, 125x4, 147.5x3x2, 170x3x3, 182.5x3, 185x3, 187.5x3, 140x15, 100x20
Stretch
Xtrainer: 15mins
Step ups

Notes
Bench felt great, until I got to the heavier sets.  Still ok, but no records.  I will go back to pausing all reps next cycle, as I think that has had a negative impact on the weights.  Also running a pin press cycle, so will be interesting to see where that sits.
Leg is still sore, have been doing some strengthening work but it has a little bit more rest time before I squat heavy.

Wednesday 3rd October 2018

Warmups
Bench: warmups, 105x5, 125x5, 147.5x5, 160x4x5
Leg adductor stuff
Pulldowns, flyes, rear delts
Xtrainer: 10mins

Notes
Felt a bit rough to start with, but good by the end of the work sets.

Monday 1st October 2018

Warmups
Bench: warmups, 105x5, 125x4, 145x3x2, 170x3x2, 180x2, 182.5x2, 185x2, 175x3x2
Squats: warmups, 100x3x2, 140x3, 170x3, 182.5x1 ouch
Adductor work, flyes

Notes
Chest was tired/sore but bench felt good and strong.  Squats felt fine, regardless of gut not feeling great after a bad weekend of eating.  Until 182.5 that is, and when I started my decent, my continual adductor bork appeared.  Went down with the goal of dumping it, but that didn't feel so great so stood up and put it back.  Easy as cake to do that, but it hurt.  Some adductor work adn stuff later, it feels ok.  But will hurt tomorrow.  Oh well, rinse, repeat, yada yada. 

Saturday 29th September 2018

Xtrainer: 15mins, 200kcal
Warmups
Floor press: warmups, 110x6, 132.5x6, 142.5x6x3, 157.5x6, 170x6
Pin press (paused): just testing to see how it feels, up to 170x1
Dips
Treadmill: 11mins
Pulldowns, hammer curls, db extensions

Notes
Ok day really.  Could feel the triceps running out of steam by the end of the floor presses, but I think thats the best I have ever done on that exercise.  Pin press was just prepping for next cycle.  Otherwise just work.

Friday 28th September 2018

Warmups
Board press: warmups, 125x5, 150x4, 175x3x2, 200x2, 190x3x5, 192.5x3
Sumo deadlifts: 60x1x3, 100x1x3, 140x1x2, 180x1x2, 200x1, 210x1, 220x1, 140x3, 100x3
Flyes

Notes
Stupid board press felt harder than it should have, but its a little guess work to figure out the loading, so a bit of flex is ok.

Wednesday 26th September 2018

Warmups
Bench: warmups, 105x8, 115x7, 125x6, 137.5x5, 147.5x4, 160x3x2, 170x2x2, 180x1, 185x1, 175x2x2, 165x3x2, 152.5x4, 142.5x6, 132.5x8, 120x10, 110x12
Pulldowns, flyes, rear delts
Treadmill: 6mins

Notes
Weee, felt ok really.  Even upping the load on the way back down was good.  Tiring tho, and gonna be sore. 

Monday 24th September 2018

Treadmill: 10mins
Warmups
Bench: warmups, 105x5, 125x4, 147.5x3x2, 170x3x6
Squats: warmups, 100x5, 130x5, 160x5, 170x5
Incline flyes, leg curls

Notes
Felt a bit rough to start with but smoothed out in the end of the sets.  Squats ok, not great. 

Friday 21st September 2018

Warmups
Board press: warmups, 120x5, 145x4, 170x3, 182.5x3x3, 185x3, 187.5x3
Flyes, rear delt, side raises
Sumo deadlift: 60x1x3, 100x1x2, 140x1x2, 180x1x2, 200x1
Rdl: 100x8x2
Treadmill: 6mins

Notes
Ok for a lower spec day.  Sumo was largely just technique work to see if I could improve things.  Was good in the end.

Wednesday 19th September 2018

Treadmill: 14mins
Warmups
Bench: warmups, 105x5, 127.5x4, 147.5x3x2, 170x2x3, 160x3x2, 147.5x4, 127.5x6, 105x8
Squats: warmups, 100x8, 140x8, 160x6
Leg curls, stepups
Treadmill: 6mins

Notes
Dropped the load by 5kg, was better.  I also wasn't as fatigued today compared to Monday.  It all should balance up in time for next week, when I hit the higher volume again.

Monday 17th September 2018

Warmups
Bench: warmups, 110x5, 132.5x4, 152.5x3x2, 175x3, 175x1
Db row
Banded bench: warmups, 95x5, 117.5x4, 140x4x2, 140x3
Flyes, pulldowns
Treadmill: 20mins

Notes
Still sore from Saturday.  Fatigued rapidly, and felt like garbage.  No chance of any of this happening.  Likely picked too great of a weight for my 80% mark, will drop back and just let things build up over the next few weeks. 

Saturday 15th September 2018

Treadmill: 7mins
Warmups
Board bench: warmups, 127.5x5, 152.5x4, 177.5x3x2, 202.5x3x5
Db rows: 40x8, 44x8x4
Banded bench: warmups, 95x5, 117.5x4, 140x3x5
Pulldowns, flyes, abs, bicep/tricep

Notes
Day late due to traveling for work.  Hurts.  Hands, chest and shoulders.  Better with the weight than Monday,  but not great.

Wednesday 12th September 2018

Warmups
Bench: warmups, 110x6, 132.5x5, 152.5x4x2, 165x3x2, 175x2x2, 165x3x2, 152.5x4, 142.5x6, 132.5x8, 110x10
Leg curls, leg extensions, flyes, side raises
Treadmill: 6mins

Notes
Sore and tired but got it done.

Monday 10th September 2018

Warmups
Board press: warmups, 122.5x5, 152.5x4, 177.5x3x2, 200x3, 190x3x2, 192.5x3
Squats: warmups, 140x8, 150x8
Flyes: 50reps
Treadmill: 10mins
Leg curls: weight x20x4
Single leg stepups: bw x10x4

Notes
Ok start to the program.  Load was ok but not used to it so went a bit wobbly.  Squats good and haven’t done step up in years so that felt good.

Friday 7th September 2018

Treadmill: 10mins
Leg curls, RDL: up to 200x6
Leg press, seated leg curls, db press, flyes, rear delts, side raise, bicep and tricep

Wednesday 5th September 2018

Treadmill: 10mins
Rows: up to 100x8
Bench, Pulldowns, Shrugs, Leg curls, side raise, rear delt, bicep, tricep

Monday 3rd September 2018

Treadmill: 10mins
Squats: warmups, 100x8, 140x8x2
Leg curls, leg extensions, pulldowns, side raises, rows, rear delts, curls, pushdowns

Notes
Squats felt ok considering my lower back is still toast from Saturday.  Breathing like a fat elephant tho. 

Saturday 1st September 2018

Treadmill: 10mins
Leg curls, RDL from rack: warmups, 100x8, 140x8, 180x8, 210x5
Leg press, leg curls, flyes, side raise, rear delts, hammer curls, lying db curls

Notes
Toasted

Thursday 30th August 2018

Treadmill
Pendlay rows: warmups, 80x8, 90x8, 100x8x2
Pulldowns, leg curls, db press, side raises, rear delts, bicep, triceps

Notes
Ok day. 

Tuesday 28th August 2018

Treadmill: 11mins
Squats: warmups, 100x8, 125x8x3
Leg curls, leg extensions, Pulldowns, Rows, side raises, rear delts, curls and pushdowns

Notes
Didn't track very well in the last week, just endless meetings and tiredness.  Was away yesterday so this week is also a little messed.  Squats were hard but in a good way. 

Friday 24th August 2018

Did stuff

Wednesday 22nd August 2018

Did stuff

Monday 20th August 2018

Treadmill: 10mins
Squats: 60x8, 80x8, 110x8x3
Single leg leg press: 3sets of 10
Leg curls:  8x4
Rows: 8x4
Pulldowns: 15x3
Side/rear delt, bicep and tricep

Notes
Ok day.  Getting back into the flow of squats but still not heavy yet. 

Friday 17th August 2018

Treadmill: 20mins
RDL, leg press, calves, flyes, side and rear delt, bicep and tricep
Treadmill: 10mins

Notes
Ok

Wednesday 15th August 2018

Treadmill: 20mins
Pulldowns, rows, shrugs, chest, leg curls, side and rear delt, bicep and tricep
Treadmill: 20mins

Note
Not the greatest

Monday 13th August 2018

Warmups
Squats, Romanian DL, leg extensions, rows, pulldowns, side raises, rear delt, curls and pushdowns
Treadmill: 12mins

Notes
Legs are feeling it, but light enough session to see how it progresses.  It will be a whole body day, but left chest out as I just trained it on Saturday (aka I forgot).

Saturday 11th August 2018

Warmups
Bench: warmups, 110x3, 132.5x3x2, 152.5x1x3, 175x1, 195x1, 207.5x1, 212.5xshouldnthavetried, 140x20
Pulldowns, rows
Outside walk: 25mins

Notes
Eh day really.  Didnt feel great going in.  Sore and tired from lack of sleep earlier in the week.  Could feel from about 132.5 upwards that there was no snap.  OK to hit above 200 again, but shouldn't have even tried 212.5.  140x20 is an all-time record.  Oh well, a datapoint to add to my older ones.  I don't think I do well with a "normal" peaking cycle.  I will reanalyse my older Sheiko runs and try and map out where I feel strong, and see if I find any real trends.

For now, its 'off season', and tracking back into a BB structure to get a bit of muscle on the frame, especially those things I have ignored for the last 10 weeks.

Wednesday 8th August 2018

Treadmill: 10mins
Warmups
Bench: warmups, 107.5x3, 130x3x2, 150x1x3
Flyes
Treadmill: 20mins

Notes
Good.  Light.

Monday 6th August 2018

Treadmill: 10mins
Warmups
Bench: warmups, 107.5x3, 130x3, 150x2x2, 162.5x1x2
Stuff
Treadmill: 10mins

Notes
Fast session

Friday 3rd August 2018

Treadmill: 20mins
Warmups
Bench: warmups, 107.5x3, 130x3, 150x3x2, 162.5x2x4
Flyes, Stretch
Treadmill: 10mins

Notes
Eh, not feeling it today. 

Wednesday 1st August 2018

Treadmill: 20mins
Warmups
Board press: warmups, 125x3, 150x3, 175x2x2, 200x1x3
Flyes, rear delts

Notes
Ok day.  Not really feeling it, but it went ok. 

Monday 30th July 2018

Treadmill: 9mins

Warmups

Bench: warmup, 107.5x3, 130x3, 150x3x2, 172.5x2x4

Rear delts, flyes

Treadmill: 10mins

Notes

Ok day.  Still sore actually but felt solid.

Friday 27th July 2018

Treadmill: 10mins
Warmups
Bench: warmups, 107.5x3, 130x3, 150x3, 172.5x3x5
Flyes, rear delts
Treadmill: 15mins

Notes
Tired and fatigued so not the snappiest day. 

Wednesday 25th July 2018

Treadmill: 8mins
Warmups
Board press: warmups, 137.5x3, 162.5x3, 187.5x3x2, 212.5x2x3, 200x3x2
Flyes, rear delt
Treadmill: 16mins

Notes
Good day, but heavy.

Monday 23rd July 2018

Treadmill: 10mins
Warmups
Bench: warmups, 107.5x3, 130x3, 150x3x2, 172.5x2x3, 192.5x1, 195x1, 172.5x2x2
Flyes, rear delts, pulldowns
Treadmill: 10mins

Notes
Feeling beat, tired and slow.  But got through sets and felt ok in the end. 

Saturday 21st July 2018

Treadmill: 12mins
Warmups
Bench: warmups, 117.5x3, 140x3x2, 162.5x3x4
Chins, squats, pulldowns, flyes
Treadmill: 14mins

Notes
Ok day.  Felt sore from yesterday but was easy. 

Friday 20th July 2018

Treadmill: 14mins

Warmups

Board press: warmups, 125x3, 150x3, 175x3x2, 200x2x5

Rear delt, flyes

Treadmill: 9mins

Notes

Still feeling stiff/sore from Wednesdays efforts, but other than that, pretty solid session.  Will do a few more board presses to keep in the 200-215kg range before finishing this training cycle.  

Wednesday 18th July 2018

Xtrainer: 5mins
Warmups
Bench: warmups, 107.5x3, 130x3, 150x2x2, 172.5x1x2, 195x1, 205x1, 210x1, 212.5xhitrackdick, 182.5x5, 100x50
Dips
Treadmill: 24minutes

Notes
Well... nice enough day.  I got some pre-workout and this was my first day taking it, weeeee.  Got to gym around 8.30.  Still tired but feeling a little bit better than I did at 6am (didn't help that I got 4.5hrs sleep :|)  A little tight still.  Warmups ok.  Heavy sets are still impacted by not enough time under the heavy weights.  Basically the confidence under load.  So each rep felt a little funny on the chest.  205 was easy, 210 was a little sticky, and the 212.5 I just felt like the energy peaked about a minute before I tried.  Got it 1/3 off my chest, over the face and then hit the rack.  I think a handout will make life a little more confident, but so will practice.   Still 3 more weeks until the true test, where the fatigue will hopefully disappear. 

Monday 16th July 2018

Warmups
Bench: warmups, 107.5x3, 130x3, 150x3x2, 162.5x2x4
Flyes, rear delts
Xtrainer: 16mins

Notes
Still a bit run down from the Friday/Saturday benching, a little bit better sleep would be nice.  Next session is a fairly heavy one with singles, so instead of going to the gym by 6am, I will head into work and do that early, then skip out to bench around 8.30.  Will see how that works. 

Saturday 14th July 2018

Xtrainer: 10mins hard
Warmups
Bench: warmups, 117.5x3, 140x3x2, 160x2, 162.5x2x3
Chins, squats, RDL, rear delts, flyes
Walk outside: 20mins ish

Notes
Ok day.  Worked hard to get going, then warmups were fast and strong.  Bench ok, chins up on last time, squats/RDL to get ready for a different training block in a few weeks.  Rear delt work is getting stronger.  Great day outside.  Now getting the lawns mowed, so over 11k steps by 2pm. 

Friday 13th July 2018

Treadmill: 15mins
Warmups
Bench: warmups, 107.5x3, 130x3, 150x3x2, 172.5x2x2 (likely this was actually 3), 182.5x2, 185x2, 190x2, 172.5x2x2
Flyes, rear delts

Notes
Friday the 13th...  Slept like absolute garbage.  Probably under 4hours.  But with a bit of pre-workout and all that, it was a good session>  Pushed a little higher than target, but was strong and smooth.

Looking forward to not benching in a few more weeks. 

Wednesday 11th July 2018

Treadmill: 12mins
Warmups
Board press: warmups, 125x3, 150x3, 175x3x2, 200x2x8
Flyes, rear delts

Notes
Took a bit of time to warm up but went OK after that.  Eight sets is a lot of sets...  but smooth enough.  Only got out of position once, on the final rep of the final set. 

Monday 9th July 2018

Warmups
Bench: warmups, 117.5x3, 140x3, 162.5x3x2, 182.5x2, 185x2x3
Chins: BWx4x5
Banded bench: warmups, 82.5x3, 105x3, 135x3, 147.5x3, 150x3x5
Bench: 172.5x3
Flyes, rear delts

Notes
Slightly rushed session as I arrived to the gym late to avoid the mazillion tonnes of water falling from the sky.  Probably the best session for a few weeks, even with the foot slipping still (should change racks but this was available and had enough plates.  Dropped the band off my last set of banded bench to see if it was 'correct' loading.  The set was actually easier, so likely a little too heavy on the load above the band itself.  Oh well, solid work.  Wish to get 5x5 on chins, then try and add a little weight and see how I go.

Friday 6th July 2018

Warmups
Bench: warmups, 107.5x3, 130x3, 150x3x2, 172.5x2x5
Chins: 3,3,3,4,4
Banded bench: warmups, 92.5x4, 115x4, 137.5x4x4
Rear delt, flyes, pushdowns, curls

Notes
Not the best run at benching.  Stupid floor was wet and slippery as shit, so couldnt set the feet the way i need.  Changed shoes to my squat shoes which helped a little, but still sucked. 

Wednesday 4th July 2018

Treadmill: 5mins
Warmups
Bench: warmups, 105.5x5, 130x4, 150x3x2, 172.5x2x3, 182.5x1, 185x1, 187.5x1
Flyes, rear delts
Xtrainer: 11mins/150kcal

Notes
Cold this morning, but went ok.  the 180s are casual weights but still felt heavier than they should.

Monday 2nd July 2018

Treadmill: 11mins
Warmups
Bench: warmups, 107.5x3, 130x3, 150x3x2, 172.5x3x6
Pulldowns, flyes
Xtrainer: 10mins
Treadmill: 11mins

Notes
First day of peaking block.  OK session.  Most weights felt good, the top sets were a little hit and miss.

Friday 29th June 2018

Xtrainer: 10mins
Warmups
Board press: warmups, 125x5, 162.5x5, 187.5x3x2, 210x2, 212.5x2, 217.5x2, 220x2 (down sets to cool down)
Dips
Treadmill: 12mins

Notes
Ok day.  On leave from work for Friday, so went in after dropping kids off.  Not many people so warmed up more than normal.  Kept sweatshirt on until the main working sets.  Elbow sleeves for warmth, and pushed a little upwards from target (~2.5% variance from planned).  Happy to have 5 plates for the board, first time in that range for a decade.   Ok, this block is complete, next I have a six week 'peaking' block, so much less volume, but higher loading.  Lets see how this progresses. 

Wednesday 27th June 2018

Treadmill: 10mins
Warmups
Bench: warmups, 107.5x5, 130x4, 1503x2, 160x2x2, 172.5x1x3, 160x2x2, 150x4, 130x6, 107.5x8
Flyes
Xtrainer: 5mins

Notes
Feeling better today, but with the volume dropping off and the load increasing into the next few weeks of training, it will be interesting to see how I adapt. 

Monday 25th June 2018

Treadmill: 10mins
Warmups
Bench: warmups, 107.5x5, 130x4, 150x3x2, 172.5x2x5
Flyes
Xtrainer: 10mins

Notes
Sore and tired.  Won't do other movements this week, to give me a bit more recuperation time. 

Saturday 23rd June 2018

Xtrainer: 10mins, 130kcal
Rows: warmups, 60x15x2, 80x10, 100x5x3, 60x15
Bench: warmups, 107.5x6, 130x6, 142.5x6x4
Pulldowns, rear delt, flyes
Treadmill: 15mins

Notes
Last of the benches for the week.  Chest is ok but feeling pretty tired. 

Friday 22nd June 2018

Treadmill: 10mins
Warmups
Board press: warmups, 122.5x5, 150x4, 172.5x3x2, 187.5x3x6
Dips, GMs, leg extensions

Notes
Chest is feeling tired but session was solid.  One more day this week and will be into a lower week.  Big week.  Basically 15% up on volume over last cycle, and 30% on cycle one. 

Wednesday 20th June 2018

Warmups
Bench: warmups, 107.5x8, 117.5x7, 130x6, 140x5, 150x4, 160x3x2, 172.5x2x2, 160x3x2, 150x4, 140x6, 130x8, 117.5x10, 107.5x12
Flyes
Treadmill: 12mins

Notes
Working.  Felt pretty reasonable, chest is feeling it, and shoulders, but after three days in a row it should be expected. 

Tuesday 19th June 2018

Treadmill: 15mins

Leg press, leg curl

Bench: warmups, 117.5x4, 140x4, 160x3x4

Flyes, rear delt

Treadmill: 10mins

Notes

Ok session.  

Monday 18th June 2018

Warmups
Bench: warmups, 107.5x5, 130x4, 150x3x2, 172.5x3x5
Inverted rows
Bench: 107.5x5, 130x5, 150x5x5(or 6, I can't count :|)
Treadmill: 10mins
Flyes

Notes
Work.  Tired from the weekend, but was OK really.  Second round felt good, and solid work.  Now I usually use little plates to keep track of the sets I am up to, but I even forgot to use that.  Oh well. 

Saturday 16th June 2018

Warmups
Bench: warmups, 117.5x5, 140x5, 160x4x5

Notes
That was it, took 15mins basically.  Then wen't off to load and spot 2 flights of bench only and then two flights of three-lift for a local competition.  Tired as shit now. 

Friday 15th June 2018

Warmups
Board press: warmups, 122.5x5, 150x4, 172.5x3x2, 200x3x6, 205x3
Gms, dips, Leg extensions
Treadmill: 15mins

Notes
Had a few off sets but it was a lot of work. 

Wednesday 13th June 2018

Treadmill:5mins

Warmup

Bench: warmups, 117.5x5, 140x4, 160x3x2, 182.5x2x4

Rear delts, flyes

Treadmill: 20mins

Notes

Felt great until the 160, then just felt grindy.  Tired, but work done and have a day off tomorrow.  Next week is gonna be hard.  

Tuesday 12th June 2018

Treadmill: 10mins
Leg press
Treadmill: 10mins
Dips, leg curls
Treadmill: 10mins

Notes
Just an active recovery session really. 

Monday 11th June 2018

Warmups
Bench: warmups, 107.5x5, 130x4, 150x3x2, 172.5x2x2, 192.5x1x3
Inverted rows
Banded bench: warmups, 82.5x3, 105x3, 125x3, 147.5x2x5
Flyes

Notes
Ok day, feeling slow and every lift-off sucked, which messes with the confidence.  Still, I got everything done. 

Saturday 9th June 2018

Treadmill: 20mins
Pulldowns, rows, shoulder press, db press, dips,
Treadmill: 10mins

Notes
Stuff

Friday 8th June 2018

Treadmill: 10mins
Board press: warmups, 120x5, 147.5x4, 170x3x2, 195x2x2, 200x2x3
Good morning, dips, leg extension
Treadmill: 13mins

Notes
Pretty ok session considering I still feel sore from the Tue/Wed combo.  Strength was fine, speed was fine, shoulder felt fine. 

Wednesday 6th June 2018

Warmups
Bench: warmups, 107.5x6, 130x5, 150x4x2, 160x3x2, 172.5x2x2, 182.5x1x2, 172.5x2x2, 160x3x2, 150x4, 140x5, 130x6, 117.5x7, 107.5x8
Treadmill: 10mins
Flyes

Notes
Although yesterday wiped me out, I got enough recovery done to make it through this, but it was hard work.  Triceps only gave up right at the end of the last set, which is pretty good. 

Tuesday 5th June 2018

Warmups
Bench: warmups, 107.5x5, 130x4, 150x3x2, 172.5x3x5
Inverted rows
Banded bench: warmups, 95x5, 115x5, 135x4x4
Flyes, rear delt
Walk: 20mins ish

Notes
Hammered.  Week off, straight into a big ass session.  Gonna hurt, but because of my compressed week, will be back at it tomorrow morning for session two.

Friday 25th May 2018

Warmups
Bench: warmups, 110x5, 130x4, 150x3x2, 170x3x3, 182.5x3, 190x3, 195x2
Sumo deadlift to knees: warmups, 110x4, 135x4x2, 160x3x2, 180x2x4

Notes
Pretty good day.  Bench isn't feeling the absolute greatest, but still wen't heavier.  195 is the heaviest I have really benched in 10years, and it could have been 3 but the nerves got the better of me.  Needed to be a lot more aggressive with the weight.  But still..  the reality is 190 is an all-time PR for me (10 years to the month, to beat it), and the 195 equals the PR for doubles.    I think I need to add back the boards to get used to a much larger weight routinely.  Hopefully add a fair bit more confidence under the weight. 
Now I have a weekish off the gym, maybe some light stuff, and then into a different structure for Sheiko.  A bench only CMS/MS that has more volume and frequency.  Gonna be interesting.  Also no squats/deads for at least 8 weeks.

Wednesday 23rd May 2018

Treadmill: 10mins
Warmups
Bench: warmups, 110x5, 130x5, 150x5x2, 160x4x5
Flyes
Treadmill: 15mins

Notes
OK, not snappy but OK.  Just work.

Monday 21st May 2018

Warmups
Bench: warmups, 110x5, 130x4, 150x3x2, 170x3x2, 180x2x2, 182.5x2, 170x3x2
Squat: warmups, 100x5, 120x4, 140x3x2, 160x3x5
Flyes, rear delts and leg curls

Notes
Eh.  Nothing was firing today.  Woke slightly sore.  Wore compression top to help keep warm.  Used new bar.  Bar wasn't moving with speed, so it was just a eh day.  Squats were ok. 

Saturday 19th May 2018

Treadmill: 10mins
Warmup
Bench: warmups, 110x6, 130x6, 140x6x5
Pulldowns, rear delts, flyes, grip and triceps
Treadmill: 20mins

Notes
Pretty good considering the fatigue. 

Friday 18th May 2018

Treadmill: 5mins
Warmups
Bench: warmups, 110x5, 130x4, 150x3x2, 170x3x6
Deadlift off blocks: warmups, 130x4, 152.5x4, 175x4, 185x4x2
Flyes, rows

Notes
Work really.  Feeling fatigued from Wednesday but god through it.  Deadlifts were hard but took a few sets less work to get through it and survive. 

Wednesday 16th April 2018

Treadmill: 5mins or so
Warmups
Bench: warmups, 110x8, 120x7, 130x6, 140x5, 150x4, 160x3x2, 170x2x2, 180x1x2, 170x2x2, 160x3x2, 150x4, 140x6, 130x8, 120x10, 110x12
Flyes, rear delts

Notes
Slept in by accidentally turning off my normal alarm.  Got there late, raced through it, so happy enough considering its the biggest day of the week for bench.  Was feeling tired by the end...

Monday 14th May 2018

Warmups
Squats: warmups,100x5, 120x4, 140x3x2, 160x3x4
Bench: warmups, 107.5x5, 127.5x4, 147.5x3x2, 167.5x3x3, 170x3x3
Squats: couple a reps, 100x5, 120x5, 140x5x5
Flyes, rear delts

Notes
Went in slightly nervous about the pec, but nothing wrong with it.  Shoulder felt good too.  Kept things tight and focused.  Weights easy enough I eased up to 170 for some of the work sets.  Squat felt good, just kept back some of the main volume, and did the full work set volume.

Saturday 12th May 2018

Treadmill: 20mins
Shoulder press, incline press, Rear delts, flyes,
Treadmill: 5mins

Notes
eh, felt ok except the incline.  I did bb cos I dislike trying to pick up the stupid dbs at my gym.  But when lifting out i felt a slight thing in my pec.  Didnt cause any pain/issue while lifting but felt too similar to want to push anything.

Friday 11th May 2018

Treadmill: about 13 mins while waiting for rack to clear
Warmups
Bench: warmups, 115x5, 137.5x4, 157.5x3x5
Flyes
Sumo pulls to knee: warmups, 110x4, 132.5x4, 152.5x3x2, 165x2x5

Notes
Feel exhausted from no real break since.  Will have a week down after this block, maybe two, and see how it flows from there.  Weights moved fast enough, just felt eh.

Wednesday 9th May 2018

Treadmill: 10mins
Warmups
Bench: warmups, 105x5, 125x4, 147.5x3x2, 167.5x2x3, 157.5x3x2, 147.5x4, 125x6x2, 105x8
Flyes, pulldowns
Treadmill: 10mins

Notes
Felt off, but worked through the plan.

Monday 7th May 2018

Warmups
Bench: warmups, 105x5, 125x4, 147.5x3x2, 167.5x3x3, 177.5x2, 180x2x2
Squat: warmups, 100x5, 120x4, 140x3x2, 160x3x2
Banded bench: warmups, 90x5, 112.5x4, 132.5x4x4
Flyes, rear delts plus some grip stuff

Notes
Cleared out my garage and spare room over the weekend (and a little bit of the yard).  Even with wife and two kids helping it was still an enormous amount of crap.  15k steps per day and lifting.  Sore in all the places that weightlifting never uses.   Plus a really garbage sleep (wee pain).  Even though.  Bench has rebounded off the fatigue nicely. 

Saturday 5th May 2018

Treadmill: 20mins fast
Pulldowns, tbar rows, db incline press, dips, grip, flyes, rear delt, hammer curls
Treadmill: 5mins

Notes
Quick bash out session.  Feels good.  Now gotta clear out my garage in a 6months too late spring clean.

Friday May the 4th be with you 2018

Treadmill: 5mins
Warmups
Board press: warmups, 115x5, 137.5x4, 162.5x3x2, 185x3x3, 187.5x3x2
Bench: warmups, 115x5, 137.5x4, 157.5x3x5
Sumo deadlifts: warmups, 115x4, 130x4, 150x3
Grip stuff

Notes
Ran late, got out without flyes/stuff.  Doh.  Bench was all good, got a bit tanked by the full range but eh, ok.  The boards were just strong work.  Deadlift was eh, but getting there.  Thumbs hurt like hell from the hook grip.   Hands feeling beaten from the grip/bench/deadlift. 

Wednesday 2nd May 2018

Treadmill: 6mins
Bench: warmups, 107.5x6, 127.5x5, 147.5x4x2, 157.5x3x2, 167.5x2x2, 157.5x3x2, 147.5x4, 137.5x6, 127.5x8, 107.5x10
Flyes, rear delt, grip stuff
Treadmill: 15mins

Notes
Still not feeling the best.  Not helped by picking the odd bench out for my session, where the height is low, the top wobbles and is slightly rounded rather than completely flat.  Still did all reps.  Pushed flyes quite heavy, which means the chest feels tuckered out now. 

Monday 30th April 2018

Treadmill: 7.5mins
Squat: warmups, 100x5, 120x4, 140x3
Bench: warmups, 107.5x5, 127.5x4, 147.5x3x2, 167.5x3x6
Squat: warmups, 100x5x5
Flyes, stretch

Notes
Not firing today.  Squats need a bit more breaking in time.  Bench just felt flat.  I still did everything without too much struggle, but just not snappy.  Expected after a solid peak. 

Progress in 2018 - so far

Pleased with the bench progress so far.  Squat and deadlift a little frustrated with the injury, but back on track now and largely focused on maintaining strength, adding to muscle.

Need to keep my natural PR junkie mind from pushing too far forwards with the desire.  While it seems ok from a fatigue point of view, the pain/injury aspect not so much.  From doing a little too much pushing for the last two weeks, I had a sore shoulder all weekend.  Seems to have come down from the peak pain, but need to keep it on track.  I don't really mind the a 2,5kg increase here and there, but 10-20 towards a PR attempt is not conductive.  Will see how this cycle goes for gains.  Wont have 10kg a block gain on 3RM, but happy to see how it builds for another 4-5 blocks.  Likely to be close to a big number.  Hopefully.

Also been tracking the training volume for bench.

Not particularly surprising that my volume has gone up from cycle one. But will be interesting to see how it moves over a series of blocks in the first half of this year.  Plan will be to continue for another 3/4 (basically May, June, July, and August) then back down.  Maybe see if I can go into a competition block for end of the year, and see if I can join a clublift somewhere.  

Friday 27th April 2018

Treadmill:  5mins
Warmups
Bench: warmups, 100x5, 120x4, 140x3x2, 160x3x3, 172.5x3, 180x3, 185x3
Deadlift: 60x1x3, 100x1x3, 140x1x3
Flyes
Walk:35 mins outside

Notes
Big day.  Didn't feel the best but the weights were easy.  Worst part was lifting it out, nerves and all that jazz.  But load was easy.  To the point its likely another 5-7.5kg for a 3rm, but working on this for the next round.  Almost the strongest I have been.  Full stop.  My records tell me my best triple was 187.5.

Tuesday 24th April

Treadmill: 5mins
Bench: warmups, 100x5, 120x5, 140x5x2, 150x4x5
Flyes, rear delts, grip
Treadmill: 22mins

Notes
Work

Monday 23rd April 2018

Treadmill: 5mins
Warmups
Bench: warmups, 100x5, 120x4, 140x3x2, 160x3x2, 170x2, 175x2 , 177.5x2, 160x3x2
Squat: 60x5x3, 100x5
Flyes, rear delts and grip
Treadmill: 12mins

Notes
Pretty good.

Saturday 21st April 2018

Treadmill: 15mins

Warmups

Bench: warmup, 100x6, 120x6, 130x6x5

Sumo pulls: 60x1x5, 100x1x5

Pushdowns, 

Treadmill: 30mins

Notes

Tired but ok.  Deadlifts were just to check out my adductor and get some groove work in.

Friday 20th April 2018

Treadmill: 5mins
Warmups
Board press: warmups, 112.5x5, 135x4, 157.5x3x2, 180x3x3, 190x3, 200x3, 210x3
Flyes, rear delts, grip stuff
Treadmill: 10mins

Notes
Shouldn't allow myself to push upwards this often, but yea... here we are.  Was Ok, and felt strong, heaviest I have had in my hands for ~8years? something like that.  Doing grip stuff as I am not strong enough there.  And need to beat some folk at work. 

Wednesday 18th April 2018

Warmups
Bench: warmups, 100x8, 110x7, 120x6, 130x5, 140x4, 150x3x2, 160x2x2, 170x1, 180x1, 160x2x2, 150x3x2, 140x4, 130x6, 120x8, 110x10, 100x12
Flyes
Treadmill: 30mins

Notes
Wee, not bad really but took it slowly as I didn't have anything else to get to at work.  Was a little off groove, dunno if it was the bench or the bar that wasn't quite right, but 180 was easy,  Felt tired by the end of it!

Monday 16th April 2018

Treadmill: 5mins
Warmups
Bench: warmups, 100x5, 120x4, 140x3x2, 160x3x6
Flyes, rear delts
Treadmill: 10mins

Notes
Bucketing down with rain.  Bench was good, strong, not difficult in the slightest.  Had to consciously prevent myself from adding weight.  Didn't squat to get a bit of rest for the stupid adductor. 

Saturday 14th April 2018

Treadmill: 30mins
Shoulder press, db incline press, dips, pulldowns, rows
Walk outside:10mins or so

Notes
eh.  Carting 3m3 of wood as well...

Friday 13th April 2018

Warmups
Board press: warmups, 122.5x5, 145x4, 167.5x3x2, 170x3x3
Sumo pulls: waste of space
Leg extension, leg curls etc
Treadmill:5mins

Notes
Stupid adductor.  Bench was comfortable.

Wednesday 11th April 2018

Treadmill: 10mins
Warmups
Bench: warmups, 100x5, 120x4, 140x3x2, 160x2x3, 150x3x2, 140x4, 120x6, 100x8
Flyes, reardelts, leg extensions/press
Treadmill: 11mins

Notes
Not the best day, but they cant all be winners.  Worked through and did everything.

Monday 9th April 2018

Warmups
Bench: warmups, 97.5x5, 117.5x4, 137.5x3x2, 157.5x3x3, 167.5x2, 170x2x2
Squat: warmups, 102.5x5, 120x2 doh
Banded bench: warmups, 82.5x5, 102.5x4x2, 122.5x4x4
Leg extensions, flyes
Treadmill: 10mins

Notes
Leg went slightly ping walking out the 102.5.  Squatted ok, but decided to call it on that exercise.  Bench was ok.

Saturday 7th April 2018

Treadmill: 15mins
Pulldowns, rows, db incline press, dips, good mornings, leg curls
Treadmill: 20mins

Notes
Sweaty.  But a good general session.

Friday 6th April 2018

Warmups
Board press: warmups, 112.5x5, 137.5x4, 157.5x3x2, 180x3x5
Deficit sumo: warmups, 102.5x3x2, 135x2x4
Bench: warmups, 107.5x5, 127.5x4, 147.5x3x5
Flyes, rear delts
Treadmill: 5mins

Notes
ok session.  The 180 felt heavy but not hard, but its the most I have done on that for some time.  The second round of bench felt simple.

Wednesday 4th April 2018

Treadmill: 5mins
Warmups
Bench: warmups, 97.5x6, 117.5x5, 137.5x4x2, 147.5x3x2, 157.5x2x3, 147.5x3x2, 137.5x4, 127.5x6, 117.5x8, 100x10
Treadmill: 10mins

Notes
No cardio counted as my tracking watch was at home.  Feeling tired.  Weights not hard per se, just solid.

Tuesday 3rd April 2018

Warmups
Squats: warmups, 105x5, 125x4, 145x3x2, 165x2x5
Bench: warmups, 97.5x5, 117.5x, 137.5x3x2, 157.5x3x6
Squats: 105x5, 125x5, 145x4x5

Notes
Long weekend off.  But it involved plenty of activity with shifting 8m3 of firewood, mowing lawns and all that jazz.  The firewood left me with niggles.  Lower back was fatigued to death, and had a weirdness in my knee from twisting while moving firewood.  Today was not quite 'right' but went pretty well considering.  It felt heavier on one side through most of the bench, but it wasn't too difficult. 

Thursday 29th March 2018

Warmups
Bench: warmups, 92.5x5, 110x5, 130x3x2, 150x3x3, 160x3, 170x3, 175x3
Sumo deadlift to knees: warmups, 110x4, 130x4, 152.5x3x2, 175x2x3, 185x2

Notes
Didn't feel great, but bench did.  Close to a true 3rm, possible 177.5, but it'll do.  Trained a day earlier due to Easter public holidays getting in the way of the gym.  Then had to shoot out to work too early to get walking done. 

Wednesday 28th March 2018

Warmups
Bench: warmups, 92.5x5, 110x5, 130x5x2, 140x4x5
Flyes
Treadmill: 20mins

Notes
Warm moist morning, but felt pretty reasonable.  Will be nice for the long Easter weekend to rest and recover for the next block. 

Monday 26th March 2018

Warmups
Bench: warmup, 92.5x5, 110x4, 130x3x2, 150x3x2, 160x2, 167.5x2, 172.5x2, 150x3x2
Flyes
Squats: warmups, 100x5, 120x4, 140x3x2, 160x3x5, 165x3, 170x3

Notes
Still sore from deadlifts and generally fatigued, but feeling quite strong. 

Saturday 24th March 2018

Warmups,
Bench: warmup, 92.5x6, 110x6, 120x6x5
Sumo pull off rack: warmups, 130x4, 152.5x4, 172.5x4x2, 187.5x4x4
Treadmill: 20mins

Notes
Ow

Friday 23rd March 2018

Warmups
Board press: warmups, 105x5, 130x4, 150x3x2, 170x3x6
Dips: 0x6x6
Flyes
Treadmill: 15mins fastish

Notes
Hands have taken a beating this week, but the weights felt solid. 

Thursday 22nd March 2018

Warmups
Bench: warmups, 92.5x8, 100x7, 110x6, 120x5, 130x4, 140x3x2, 150x2x2, 160x1, 165x1, 155x2x2, 145x3x2, 135x4, 125x6, 115x8, 105x10, 97.5x12
Pulldowns, flyes
Treadmill: 15mins

Notes
Feeling pretty good, in-spite of garbage sleep.  Weights feeling strong, endurance good right through to the last set.  Triceps used to drop off by the final couple of sets, but no issue here.  The first single was light, so upped by 5kg and then continued with that increase right back down the other side of the pyramid.  These type of days are fun.

Tuesday 20th March 2018

Warmups
Squats: warmups, 100x5, 120x4, 140x3x2, 160x3x5
Bench :warmups, 92.5x5, 110x4, 130x3x2, 147.5x3, 150x3x5
Squat: warmups, 100x5, 120x5, 140x5x5
Flyes
Treadmill: 5mins

Notes
Wee...  killed me.

Monday 19th March 2018

Treadmill: 10mins 1km
Machine bench: 40x15-20x5
Db shoulder press: 18x15, 24x10x3
Dips: 0x8x5
Treadmill: 5mins fast
Sumo pulls to knees: warmups, 110x4, 130x4, 152.5x3x2, 165x2x5

Notes
Ok day, gonna be a hard week, as everything is compressed, plus then there is easter the following week. 

Sunday 18th March 2018

Treadmill: 10mins/1km
Board press: warmups, 105x5, 135x5, 157.5x3x2, 160x3x3
Flyes, abs, rear delt
Treadmill: 12mins/1km or so

Notes
Ok day.

Friday 16th March 2018

Warmups

Squat: warmups, 100x5, 120x4, 140x3x2, 160x3x5

Bench: warmups, 92.5x5, 110x4, 130x3x2, 147.5x2x3, 140x3x2, 130x4, 110x7, 92.5x8

Flyes

Treadmill: 10mins.1.1km

Notes

Ok considering.  Feeling the weeks workload, but have a day off tomorrow.  

Thursday 15th March 2018

Warmups
Bench: warmup, 92.5x5, 110x4, 130x3x2, 147.5x3, 150x3x2, 157.5x2, 160x2x2
Band row
Banded bench: warmups, 75x4, 95x4, 112.5x4x4
Flyes, pulldown abs
Treadmill: 10mins, >1km

Notes
Lack of sleep ~4hrs max but this went really well.  Feeling pretty solid for the build up to next week.  Transforming my blocks to a M/W/F/Sa from Th/S/Su/Tu, over two weeks, so by the third I have fully converted around.  Means doing more training at sparrows fart, but means I get a full day off in the weekends.

Tuesday 13th March 2018

Treadmill: ~11mins / 1km on watch
Sumo deadlifts off blocks: warmups, 100x3x2, 130x2x4
Db incline press: 38x6x4
Dips: 0x6x5
Banded GM: purplex20x5
Treadmill: ~10.3mins / 1km

Notes
OK session.  Still sore as crap from lower body day.  Sleep has been shit and need to figure out a pattern to keep me going.  Training was focused around weekends, but now will be transferred towards weekdays. 

Sunday 11th March 2018

Treadmill: 10.5mins
Board press: warmups, 105x5, 125x4, 147.5x3x2, 167.5x3x3, 170x3x2
Db rows: 40x10x3
Bench: warmup, 100x5, 120x4, 137.5x3x3, 140x3x2
Cable flyes, woodchopper abs

Notes
Feeling the repercussions of the last two training days.  Adaptation is slow.  Lacking sleep again. But strength was there and comfortable. 

Saturday 10th March 2018

Squats: warmups, 100x5, 120x4, 140x3x2, 160x2x5
Bench: warmups, 92.5x6, 110x5, 130x4x2, 137.5x3, 140x3, 147.5x2, 150x2, 140x3x2, 130x4, 120x6, 110x8, 92.5x10
Flyes: 18x10x5
Squats: 100x5, 120x5, 140x4x5
Treadmill: 25mins or so, 2km according to watch

Notes
Weeee fell off a cliff about first set of the second round of squats.  Tough work, so outta shape.  Plus didn't have great sleep.  But bench was solid work. 

Thursday 8th March 2018

Warmups
Bench: warmups, 92.5x5, 110x4, 130x3x2, 147.5x3x6
Flyes, Db rows, Pulldown abs, Facepulls
Treadmill: 10mins

Notes
Was a good day.  Not quite used to that volume, but it worked nicely. 

Tuesday 6th March 2018

Treadmill: 5mins
Db press: 5x5
Db incline: 6x4
Sumo deadlift (to knees): warmups, 110x4, 130x4, 152.5x3x2, 175x2x4
Seated GM: 60x5x5

Notes
Hit a few sessions in the last week or so, but transitioning across to Sheiko program again so just ramping up to run from Thu-Tue, for my weird week structure. 

Saturday 17th February 2018

Bench: warmups, 100x2x2, 120x1, 140x1, 160x1, 172.5x1, 180x1, 100x30
Sumo deadlifts: warmups, 100x1x2, 140x1, 180x1, 200x1, 220x1
Treadmill: 30mins

Notes
Ok, yep yep yep.

Wednesday 14th February 2018

Treadmill and some benching and stuff

Sunday 11th February 2018

Treadmill: 12mins
Squat: warmups, 140x1x2, 160x1, 180x1, 190x1, 200x1, 170x2x4, 170x5
Leg curls
Treadmill: 12mins

Notes
Reasonable day.  The 170x5 was off...

Saturday 10th February 2018

Treadmill: 10mins

Board press: warmups, up to 200x1, 180x2x4, 180x4

Pulldowns, rear delts, overhead extensions

Treadmill: 20mins

Notes

Ok day.  

Thursday 8th February 2018

Treadmill: 15mins

Sumo deadlifts: warmups, 155x1, 165x1, 175x1, 160x1, 170x1, 180x1

Treadmill: 15mins

Well.

Wednesday 7th February 2018

Xtrainer: 50kcal
Bench: warmups, 147.5x1, 157.5x1, 167.5x1, 150x1, 160x1, 170x1, 60x50
Pulldowns, pushdowns
Treadmill: 13mins

Notes
ok day.  Bench didn't feel right until the last heavy single.

Sunday 4th February 2018

Treadmill: 2mins
Squats: warmups, 140x1x3, 165x1, 185x1, 190x1, 150x3x6
Goodmornings, 60x8x2, 80x8x2, 100x8x2
Treadmill: 15mins

Notes
Lower back was sore/tired before I went in, but felt pretty good in the end. 

Saturday 3rd February 2018

Warmups
Board press: warmups, 185x1, 195x1, 162.5x3x6
Stuff I can't remember.
Walked later in the day

Notes
Eh week.  Double eh.

Sunday 28th January 2018

Treadmill: 2mins
Squats: warmups, 140x1x2, 160x1, 180x1, 125x6x5
Leg curls, pulldowns, facepulls
Walk in bush: 3km

Notes
Not the greatest squat day, was getting warm early. 

Saturday 27th January 2018

Warmups
Board press: warmups, 140x1, 160x1, 180x1, 190x1, 142.5x6x4, 142.5x10
Chins, shoulder press, lying extensions
Walk outside: ~2km out and about

Notes
Ok day.  Weight was solid.  Walk was through local 'bush'.

Training 25th January 2018

Xtrainer; 100kcals
Sumo deadlifts: warmups, 140x1, 150x1, 160x1, 145x1, 155x1, 165x1, 150x1, 160x1, 170x1
Grip stuff
Leg extensions
Treadmill: 10mins

Notes
Ok day. 

Tuesday 23rd January 2018

Xtrainer: 100kcals
Bench: warmups, 100x2x2, 100x1, 120x1x2, 140x1, 150x1, 160x1, 142.5x1, 152.5x1, 162.5x1, 145x1, 155x1, 165x1, barxlots
Pulldowns, pushdowns, rows
Treadmill: 10mins

Notes
Good session.  Probably cos of too much food yesterday, but I worked with it and added in another wave working up to a good amount more than last week. 

Sunday 21st January 2018

Treadmill: 10mins
Squats: warmups, 60x5x4, 100x3x3, 140x1, 150x1, 160x1, 170x1, 110x6x4
Leg curls: lots
Goodmornings: 60x8x2, 80x8
Treadmill: 35mins

Notes
Squats felt ok for the heavier sets, but sucked for any volume.

Saturday 20th January 2018

Warmups

Banded bench: warmups, 80x1x3, 100x1x2, 120x1, 140x1, 147.5x1, 110x5x5, 110x6

Chins: banded for a few sets of 5

Shoulder presses: upto 110x15

Overhead tricep

Xtrainer: 20mins with 3/120sec higher intensity

Notes

First real heavier session.  Was ok, but the bands were likely tighter than last time I did these.  But ok.  

Thursday 18th January 2018

Xtrainer: 100kcal/8mins
Sumo deadlifts: warmups, 130x1, 140x1, 150x1, 135x1, 145x1, 155x1
Leg curls, leg extensions
Treadmill: 13minutes

Notes
Ok session.  Will feel the deadlifts even though I did not go heavy. 

Tuesday 16th January 2018

Xtrainer: 100kcal
Bench: warmups, 60x3x3, 80x1x3, 100x1x2, 120x1x2, 130x1, 140x1, 150x1, 132.5x1, 12.5x1, 152.5x1, 60x20
Pulldowns, facepulls, overhead extension
Treadmill: 10mins

Notes
First day back from a good break.  Not used to the early a.m. start but was good.  Warm but nothing too hard for the beginning.  Will slowly ramp up over the next couple of weeks.