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.