Saturday 31st August 2019

Week 5, Day 4
Warmups
Bench: warmups, 200x1, 190x4x2, 195x4

Paused deadlifts: warmups, 190x3x3

Pendlay rows: warmups, 140x5x3

Paused pin press: warmups, 187.5x3, 195x3

Notes

Cut a few sets out of the day, but it was pretty good overall.  Just managing the shoulder stress into the peaking block.  First week of a fast single before the main work.  It felt heavy even though the real work almost got to that same load for reps.  

Friday 30th August 2019

Week 5, Day 3

Warmups

Highbar squats: warmups, 172.5x7x3

Chins: 0x10x4

Glute thrusts standing

Notes

Eh, awful squats.  

Wednesday 28th August 2019

Week 5, Day 2
Warmups
Bench: warmups, 185x5x4, 190x5
Deadlifts: warmups, 212.5x4x2, 220x4

Notes
Took some time, but the fatigue in the chest/shoulders/triceps meant I was getting pumped early.  But, still was easy enough and pushed up to a solid 190.  Fresh it would have been easier and heavier.  Strongest I have ever been.  Deadlifts felt rough to start with, but then I cranked my belt tighter and sucked it up, heaviest I have done for these reps

Monday 26th August 2019

Week 5, Day 1
Warmups
Bench: warmups, 175x7x4
Squats: warmups, 180x5x2, 182.5x5, 185x5
Paused pin press: warmups, 165x6, 172.5x6, 165.5x6x2

Notes
Wooot, big assed day.  The last set of the 7's was pump city and that showed up again in the last set of pin presses.  Back felt bad to start with during squats, but worked through it and added a little.

Saturday 24th August 2019

Week 4, Day 4

Warmups

Bench: warmups, 185x4x4

Squats: warmups, 167.5x7

Paused deadlifts: warmups, 185x3x2

Pendlay rows: warmups, 150x5, 156x5, 150x5x2

Paused pin press: warmups, 177.5x3, 185x3, 190x3, 182.5x3

Notes

Weeeee.  Took forever, but I had combined Friday and Saturdays workout because of travelling over the past couple of days. Dropped a few sets, but the warmups take the time.  Two hours later...   Bench was fine, not great.  Squats felt ok for once.  Rows were good and pin presses were pretty great.  Solid progress upwards.

Wednesday 21st August 2019

Week 4, Day 2
Warmups
Bench: warmups, 180x5x5
Deadlifts: warmups, 207.5x4x3

Notes
Took long enough to warmup, but weights were all good.  Fatiguing by the end of each exercise but good.  Looking forward to next week where I will destroy new territory. 

Monday 19th August 2019

Week 4, Day 1
Warmups
Bench: warmups, 170x7x4
Squats: warmups, 175x5x4
Paused pin press: warmups, 160x6, 165x6, 170x6, 160x6


Evening
Chins: 0x8x4
Side raises, pushdowns

Notes
Back to early mornings for the first time in 3 ish weeks.  Sucks.  But session was fine considering the cold (4.5deg in the garage, 1deg out).  Now, I am trying to define my main lifts with an RPE/RIR value.  But, to my mind there are different types of failure.  One type of failure is the muscles just give out and cannot move the load.  Another is the muscles give out with a pump.  I got the latter today, so the last set of benches was close to a 10RPE, due to shoulder/triceps pump.  The bottom half was easy peasy, just locking out became harder.   Squats were ok, easier when i cranked the belt tighter.  Got some cool numbers to do this week, and next week will blow them all out of the water.

Saturday 17th August 2019

Week 3, Day 4
Warmups
Bench: warmups, 180x4x4
Paused deadlifts: warmups, 180x3x2
Pendlay rows: warmups, 140x5, 147.5x5, 150x5x2, 152.5x5
Paused pin press: warmups, 170x3, 177.5x3, 180x3

Notes
Pretty chunky session.  Felt sore and tired, but went for a walk and then lifted.  Ended up being pretty spot on and feeling strong.

Friday 16th August 2019

Week 3, Day 3
Warmups
Highbar squats: 162.5x7x2
Chins: 0x10x4
Banded hip thrust: P+Bx12x4

Notes
Bleh, total bleh.

Wednesday 14th August 2019

Week 3, Day 2
Warmups
Bench: warmups,  172.5x5, 175x5x4
Deadlifts: warmups, 202.5x4x3
Single arm cable row: 30x12x2, 35x12, 40x12
Pulldowns and facepulls: 2sets of 20

Notes
Felt pretty good really.  First set of five on bench was misloaded but corrected it.  Rounded number for this week was 172.5, but yeah right.  Deadlift was 200, but easier to just jam 3 plates on my son's deadlift bar than reload.

Monday 12th August 2019

week 3, day 1
Warmups
Bench: warmups, 165x7x3
Squat: warmups, 170x5x4
Paused pin press: warmups, 160x6, 165x6, 167.5x6
Chins: 0x8x4

Notes
Strong day.  A little shoulder pain but strong and happy.  Bench good, squat good, getting tired by the end of it by still good.

Saturday 10th August 2019

Week 2, Day 4
Warmups
Bench: warmups, 175x4x4
Paused deadlifts: warmups, 175x3x2
Paused pin press: warmups, 170x3, 172.5x3, 175x3

Notes
Tired day, and lots of work

Friday 9th August 2019

Week 2, Day 3
Warmups
High bar squats: warmups, 157.5x7, 157.5x8(or 7?)
Chins: 0x10x4
Standing hip thrust: purplex12x2, purple+blackx12

Notes
Squats nearly killed me, but I think I did 8 on the last set.  Standing hip thrust may not allow as much weight as the barbell thing, but my back did not hurt in the slightest.  Thats a benefit.

Wednesday 7th August 2019

Week 2, Day 2
Warmups
Bench: warmups, 170x5x4
Deadlift: warmups, 195x4x2
Single arm rows: 30x12x4
Pulldowns: 30x20x2
Facepulls: bandsx30x2

Notes
Good day.  Didn't feel great most of it, but once I got into the swing of it the benches were good and the deadlifts were easy.  Looking forward to the next three weeks of building the load and the volume.  Will be focussed on dieting for another solid week, then adding more carbs for two, then its balancing into competition.  Happy to weigh in at the limit.

Monday 5th August 2019

Week 2, Day 1
Warmups
Bench: warmups, 160x7x3
Squats: warmups, 165x5x4
Chins: 0x8x4
Paused pin press: warmups, 150x6, 157.5x6, 162.5x6

Notes
Long session in the evening, followed by a few beers.  Cos birthday.  Good session really considering it was cold, and I took a bit of time between lifts for FaceTime calls with family.  Felt strong and comfortable, the biggest problem is I struggled to hold my breath throughout the movements, which is my preference, so sorta breathed randomly through the latter stages of the pin press:

Saturday 3rd August 2019

Week 1, Day 4

Warmups

Bench: warmups, 170x4x3

Paused deadlift: warmups, 167.5x3x2

Pendlay row: warmups, 120x5, 130x5, 140x5

Paused pin press: warmups, 160x3, 170x3 @7

Notes

Weeee, felt stiff and sore to start with.   But turned up in the end.  Pin presses felt way better than last week and much stronger. 

Friday 2nd August 2019

Week 1, Day 3
Warmups (not enough)
High bar squat: warmups, 152.5x7x2
Chins: 0x10x3
Glute garbage: I hate this crap

Notes
Didn't warm up enough and the squats seemed to flep the adductor, but a full twinge but it let me know it was there.   Oh well.  I hate glute shit too.  All is does its tighten up my lower back and hurt like shit.  Screw it, would rather do something productive.