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.