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.