Friday 21st December 2018

Treadmill: 10mins
Warmups
Bench: warmups, 140x3x2, 160x1, 180x1, 190x1, 200x1, 185x1, 195x1, 205x1, 212.5xstupidrack olo, 100x52
Conv Deadlifts: warmups, 100x1x3, 140x1x2, 180x1, 210x1, 232.5xololol, 100x2x2
Flyes, leg press
Treadmill: 5mins

Notes
Weee... on, 205 is a good wave top number, and obviously superior to last year.  The 212.5 was 7 sets in, tried to pick it up and instead of up and out to me, it went up and back to the rack.  So no chance of moving it.  Will get that next year but happy enough.  Should be the final session of the year.  Depends on how excited I am after Christmas.    DLs I changed techniques to see if I could improve my conventional technique.  I could have gone to the 232 but it would have hard.  So called it quickly. 

Wednesday 19th December 2018

Treadmill: 12mins
Range of adductor, abductor, VMO, squats, RDLs and stuff
Treadmill: 12mins

Notes
Strangely tiring.  Warm/humid tho.

Monday 17th December 2018

Treadmill: 12mins
Warmups
Bench: warmups, 60x5x4, 100x5x3, 140x2, 140x1, 162.5x1, 175x1, 185x1, 195x1, 180x1, 190x1, 200x1, 140x20
Adductor work xlots
Squats: 60x8x5
Leg curls

Notes
Ok day, not quite firing but still got through a good amount of weight.  Should have tried an extra rep or five on the rep out set, as that would have given me a new PR versus just repeating an older one. Squats felt OK.  Build back up.  Again. 

Sunday 16th December 2018

Rubber band adductor stuff xlots
Chins: BWx3xlots

Notes
Have cage will chin

Friday 14th December 2018

Treadmill: 10mins
Sumo deadlifts off plates: Bunch of stuff to 140
Conventional off plates: 180x1
RDL: 100x8x4
Something vastus medialis exercise

Notes
Stupid adductor is being a pig still.  Will do some more work at home over the weekend.  Still did a good amount of work, and the VM exercise seemed to give me a good leg pump.

Wednesday 12th December 2018

Treadmill: 10mins
Warmups
Bench: warmups, 170x1, 180x1, 190x1, 175x1, 185x1, 195x1, 100x40
Flyes

Notes
Running late session, but was ok.  Could have pressed more on my 100kg set, but eh, wasnt feeling fast enough for a really big number. 

Monday 10th December 2018

Treadmill: 10mins
Warmups
Squats: warmups, 100x5x2, 140x1x2 tweak adductor
Mess around

Notes
Bollocks.  Only morning I did a ton of stuff but no direct adductor work, bork.  Felt strong and did a second rep so its nothing bad, but ffs.  Did additional adductor stuff at home.

Friday 7th December 2018

Treadmill: 12mins
Warmups
Bench: warmups, lots, 157.5x5, 170x3, 182.5x2, 160x5, 172.5x3, 185x2
Incline bench: 60x8, 80x8, 100x8, 110x8
Rows: 60x8, 100x8, 120x6, 100x8
Pulldowns, curls, pushdowns

Notes
Felt like death.  Recovery has been garbage this week, so after two reasonable days the fatigue caught up with me.  Slow, grindy benches.  Off angle.  Need some more food and some more sleep over the weekend, and then reassess on Monday. 

Wednesday 5th December 2018

Treadmill: 10mins
Sumo deadlift (off plates): warmups, 160x5, 175x3, 190x2, 165x5, 180x3, 195x2
Good mornings: 60x8, 100x8x2, 120x8
Back extensions, single leg press, pulldown ab, woodchopper ab things, hip thrust (derp)

Notes

Weee.  Only just started to feel normal after my squat workout last Friday.  It absolutely toasted me. Still felt a little tired through the midback area, but once warmed up it seemed to go well.

Monday 3rd December 2018

Treadmill: 10mins
Warmpups
Bench: warmups, 152.5x5, 165x3, 177.5x2, 157.5x5, 170x3, 182.5x2
Shoulder press: warmups, 70x8, 80x8, 70x8
Pulldowns, side raises, rear delts

Notes
Not enough sleep but pretty good day.  Lowerback/legs sore as hell all weekend and still feeling a bit beat today but didn't impact bench.