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.