Wednesday 29th May 2019

Week 6, Day 2
Warmups
Bench: warmups, 175x5x5
Deadlifts: warmups, 202.5x4x2
Rows: warmups, 130x6, 135x6, 140x6

Notes
Woke up a little late, and went through the warmups slowly, but weights were all good in the end.  Rows felt good after a week of reduced stress. Shoulders are a little tight/sore.  Trying to minimize sleeping on them, but not always easy.  Belt seems to be the tightest I have had it at this bodyweight before.  Still working on the diet, which has some good days/bad days. 

Monday 27th May 2019

Week 6, Day 1
Warmups
Bench: warmups, 165x7, 165x6, 165x8, 165x7
Warmups
Squats: warmups, 170x5x3
Chins: 0x6, 3.75x6, 6.25x6x2
Closegrip: warmups, 150x6, 157.5x6, 162.5x6

Notes
Tired again.  But went ok otherwise.  Would help if I could count but made up the missing rep on the next set of bench.  Closegrip went nicely, that is 12.5kg up on last cycle. 

Saturday 25th May 2019

Week 5, Day 4

Warmups

Bench: warmups, 175x4x4

Warmups

Paused deadlifts: warmups, 175x3x3

Rows: warmups, 145x5x5

Closegrip bench: warmups, 170x3, 175x3, 180x3

Band flyes: 200 all up

Notes

WEeeeee.  Almost winter and its sunny at 16deg.  So was warm enough.  Feeling toasted this week.  Everything is adding up, and the combo of hitting the volume peak, and having garbage sleep, means I am not keeping up with the recovery.  So will likely drop back a couple of sets of each of the other lifts (squats/deadlifts/rows etc) to focus on the primary endpoint.  Will up calories a little, a combo of protein and carb and see how I go. 

Friday 24th May 2019

Week 5, Day 3

Warmups

Squats: warmups, 157.5x7x4

Overhead press: warmups, 65x8, 70x8x2

Chins: 0x8x2, 2.5x8

Hip thrust: warmups, 60x8, 90x8, 110x8

Notes

Yea, eh. 

Wednesday 22nd May 2019

Week 5, Day 2
Warmups
Bench: warmups, 170x5x5
Deadlifts: warmups, 197.5x4x4
Rows: warmups, 130x6x3

Notes
Wee.  Absolute total garbage sleep but got everything done.  All thanks goes to Caffeine. 

Monday 20th May 2019

Week 5, Day 1
Warmups
Bench: warmups, 160x7x4
Warmups
Squats: warmups, 165x5x5
Chins: bwx6, +2.5x6, +3.75x6, +5x6
Closegrip: warmups, 145x6, 150x6, 155x6 called it

Notes
Sore lower back, roller and McGill Big  three seemed to settle it down long enough to train.  Felt pretty good afterwards but descended into pain again afterwards.  Will work on more stretching and supportive measures.  Bench was good.  Last cycle by this point, I was using 5kg lighter weights, and didn't pause each rep.  Now its paused every rep, sometimes a little longer, and doing it largely on a single breath.  Final set I breathed on rep 5, but continued to rep without setting back up, it was easy enough.  Happy with this, especially since I was still aching a little from Saturday. 

I cut one set off the closegrip.  All that last set would have done for me, is cause my triceps to fail.  Also contemplating moving one of the closegrip days to a board press day.  Will hunt down some decent sized boards to train with. 

The next three weeks will be hard.  I reach a peak across the three loading schemes, 7's, 5's and 4's, before transitioning into peaking. 

Saturday 18th May 2019

Week 4, Day 4
Warmups
Bench: warmups, 170x4x4
Paused deadlifts: warmups, 167.5x3x3
Rows: warmups, 145x5, 147.5x5, 150x5, 152.5x5
Closegrip: warmups, 165x3, 170x3, 175x3

Notes
Good day really.  Felt like a truck hit me afterwards.

Friday 17th May 2019

Week 4, Day 3

Warmups

Squats: warmups, 150x7x4

Overhead press: warmups, 60x8, 65x8, 70x8

Chins: BWx8, x8, x6

Hip thrusts: warmups, 60x8x2, 80x8

Notes

Felt pretty solid today.  Cold outside but wrapped up nicely.  Squats were easy, even the fourth set.  Everything else was ok.  Hip thrust done in rack, a little fiddly, so will have to adapt.  Maybe use the safeties, or something to help raising it up a bit. 

I am also getting strap safeties (and band pegs).  These should be a little more flexible for certain movements.

Wednesday 15th May 2019

Week 4, Day 2

Warmups

Bench: warmups, 165x5x5

Deadlifts: warmups, 192.5x4x4

Rows: warmups, 125x6, 130x6, 132.5x6, 135x6

Notes

Toasted today.  Not a great sleep and not great recovery from Monday.  Shoulder not feeling the greatest either, just general tightness than sharp pain.  Will do more rolling and stretching.  Deadlifts felt slow, but looked easy on followup.  Stronger on rows than previous cycle, but now I have lat cramps.  

Monday 13th May 2019

Week 4, Day 1
Warmups
Bench: warmups, 155x7x4
Squats: warmups, 160x5x5
Chins: BWx6, 2.5x6x2, BWx6
Closegrip bench: warmups, 142.5x6, 147.5x6, 152.5x6, 150x5

Notes
Ok day, felt light enough for benching.  Squats felt heavy, but easy enough to complete.  Back is tired/sore.  Rolling helps, but morning is the worst and then it feels better.  Will do some more flexibility work in the evening to help things.  Left shoulder has been feeling a bit tight, but felt pretty good after the warmups today. 

Saturday 11th May 2019

Week 3, Day 4
Warmups
Bench: warmups, 165x4x3
Paused deadlifts: warmups, 162.5x3x2
Rows: warmups, 135x5, 140x5, 147.5x5
Closegrip bench: warmups, 165x3, 170x3

Notes
Warm day, hard work.  Bench was easy enough really, regardless of the left shoulder starting to hurt.

Friday 10th May 2019

Week 3, Day 3
Warmups
Squats: warmups, 147.5x7x3
Overhead press: warmups, 60x8, 65x8
Chin: BWx8x2, BW-red x8
Hip thrust: warmups, 25x12x, 0x12

Notes
Ok day.  Felt fatigued all up for squats, but everything else went ok.  Overheads felt a little better than last week, but used same method.  Rack height seemed the same, so better measure it, it was the last of the standard spacing, rather than the wider ones.  Had a small band on the knees for the hip thrust and it seemed to kick a bit harder.  Will have to use the barbell at some point, but it felt reasonable otherwise. 

Wednesday 8th May 2019

Week 3, Day 2

Warmups

Bench: warmups, 160x5x4

Warmups

Deadlifts: warmups, 185x4x3

Rows: 120x6, 125x6, 130x6

Notes

Felt ok to start with, then dropped off a cliff.  Trained before lunch, as I decided a sleep in was better than getting up.  Was feeling absolutely exhausted yesterday.  

Monday 6th May 2019

Week 3, Day 1
Warmups
Bench: warmups, 150x7x3
Warmups
Squats: warmups, 155x5x5
Chins: BWx6, BW+2.5x6, BW+3.75x6
Closegrip: warmups, 132.5x6, 140x6, 147.5x6 @7

Notes
Tired from garbage sleep and eating like an ass.  Focus. 

Saturday 4th May 2019

Week 2, Day 4
Warmups
Bench: warmups, 160x4x4
Paused Deadlifts: warmups, 160x3x3
Rows: warmups, 125x5, 135x5, 140x5 @8
Closegrip: warmups, 150x3, 160x3, 165x3

Notes
Forgot some of the loading for rows/closegrip, but thats about right, will check with the video later.

Friday 3rd May 2019

Week 2, Day 3
Warmups
Squat: warmups, 142.5x7x3
Overhead press: warmups, 57.5x8, 60x8
Chin: BWx8, BW+2.5x5, BW+5x4
Hip thrust: warmups, 25x12x3

Notes
Ok day.  Felt a bit tired from travel the last couple of days, and deadlifts had me sore too.  Overheads were done a new way, seated, from a pin set around nose level.  I never feel natural doing overheads with my structure, so this was a potential solution.  Seemed to be good, hit the shoulders, and upper back (which I used to notice as a newbie, years ago).  Copied the setup from David Liti's instagram story.  He used a bit more weight (105x6), but then he does overhead work more often (and can jerk over 227.5kgs).

Wednesday 1st May 2019

Week 2, Day 2
Warmups
Bench: warmups, 155x5x5
Warmups
Deadlifts: warmups, 180x4x3
Rows: warmups, 110x6, 117.5x6, 120x6 @7

Notes
Rushed early session but was pretty good overall.  Getting colder.