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.