Week 9, Day what
Bench: warmups, 160x3x3
Notes
Last session before Nationals. Easy.
Wednesday, September 25, 2019
Saturday, September 21, 2019
Saturday 21st September 2019
Week 8, Day 4
Warmups
Bench: warmups, 180x1, 200x1, 215x1, 205x2, 210x2
Bunch of cooldowns
Notes
Last day. Done at The Platform gym in town, with Eleiko bar, plates and on a comp spec bench. Felt solid, but took most of the warmups to get on terms with the bar/plate combo. 180 was stupid fast, 200 was comfortable and 215 was solid. 205 was easy for a double and the yolo 210 was a bit slopping but shit... 210 is 210.
Warmups
Bench: warmups, 180x1, 200x1, 215x1, 205x2, 210x2
Bunch of cooldowns
Notes
Last day. Done at The Platform gym in town, with Eleiko bar, plates and on a comp spec bench. Felt solid, but took most of the warmups to get on terms with the bar/plate combo. 180 was stupid fast, 200 was comfortable and 215 was solid. 205 was easy for a double and the yolo 210 was a bit slopping but shit... 210 is 210.
Wednesday, September 18, 2019
Wednesday 18th September 2019
Week 8, Day 2
Warmups
Bench: warmups, 195x3x3
Deadlifts: warmups, 220x1, 242.5x1
Notes
Weeee, sucky. Day was ok considering lack of sleep, gut feeling a little off. Deadlifts sucked, but just shows morning performance, especially low key mornings are not quite the same as evening hype. Two more days then rest. Also practice water cut this week. Should have done it last week but shit happens, will know how this impacts the performance really.
Warmups
Bench: warmups, 195x3x3
Deadlifts: warmups, 220x1, 242.5x1
Notes
Weeee, sucky. Day was ok considering lack of sleep, gut feeling a little off. Deadlifts sucked, but just shows morning performance, especially low key mornings are not quite the same as evening hype. Two more days then rest. Also practice water cut this week. Should have done it last week but shit happens, will know how this impacts the performance really.
Monday, September 16, 2019
Monday 16th September 2019
Week 8, Day 1
Bench: warmups, 182.5x5x3
Squat: warmups, 205x1, 220x1, 210x2, 215x2
Paused pin press: warmups, 160x5x3
Notes
Weeee. Chest/shoulders felt ok yesterday, but pretty fatigued this morning. Chugged through the work tho. Squats felt rough, but got through to 220 for the first time in a couple of years. Then 215 for a double, which is best for ages. Kept the pin presses pretty light today.
Bench: warmups, 182.5x5x3
Squat: warmups, 205x1, 220x1, 210x2, 215x2
Paused pin press: warmups, 160x5x3
Notes
Weeee. Chest/shoulders felt ok yesterday, but pretty fatigued this morning. Chugged through the work tho. Squats felt rough, but got through to 220 for the first time in a couple of years. Then 215 for a double, which is best for ages. Kept the pin presses pretty light today.
Saturday, September 14, 2019
Saturday 14th September 2019
Week 7, Day 4
Warmups
Bench: warmups, 210x1, 202.5x2x2, 205x2
Pulldowns: eh
Paused pin press: warmups, 195x3, 200x2 doh
Notes
Good day, well the important lift. Practicing my water drop for the competition, as I am fat. So rehydrated after weighing in and then lifted. 210 was solid, real happy with that, and the doubles were good until I touched the rack with the second rep of 205, had a lean on.
Was over everything by the pin press, was too unco under the bar so just called it.
Warmups
Bench: warmups, 210x1, 202.5x2x2, 205x2
Pulldowns: eh
Paused pin press: warmups, 195x3, 200x2 doh
Notes
Good day, well the important lift. Practicing my water drop for the competition, as I am fat. So rehydrated after weighing in and then lifted. 210 was solid, real happy with that, and the doubles were good until I touched the rack with the second rep of 205, had a lean on.
Was over everything by the pin press, was too unco under the bar so just called it.
Wednesday, September 11, 2019
Wednesday 11th September 2019
Week 7, Day 2 (night)
Warmups
Deadlifts: warmup, 180x1, 220x1, 235x1, 242.5x1, 250x1
Notes
Woooooooooooooot. Solids lists. Chest hurts after this :|
Warmups
Deadlifts: warmup, 180x1, 220x1, 235x1, 242.5x1, 250x1
Notes
Woooooooooooooot. Solids lists. Chest hurts after this :|
Wednesday 11th September 2019
Week 7, Day 2
Warmups
Bench: warmups, 192.5x4x2
Notes
Quick session, missed the deadlifts but will do them tonight. Youtube terminated my youtube account so was dealing with the feedback process and being distracted. Very upset little boy is devastated that he has lost all of his videos, likes and views. Happy with the distracted Wednedsays at 192.5, not easy, but ok.
Warmups
Bench: warmups, 192.5x4x2
Notes
Quick session, missed the deadlifts but will do them tonight. Youtube terminated my youtube account so was dealing with the feedback process and being distracted. Very upset little boy is devastated that he has lost all of his videos, likes and views. Happy with the distracted Wednedsays at 192.5, not easy, but ok.
Monday, September 9, 2019
Monday 9th September 2019
Week 7, Day 1
Warmups
Bench: warmups, 175x6x2
Squats: warmups, 197.5x2, 205x2, 210x2
Paused pin press: warmups, 160x5, 165x5, 170x5
Notes
Felt pretty good. Cut volume again, just feeling out recovery between sessions to see how things move. Pin presses took a target of RPE6, felt pretty simple really, even with a long pause.
Warmups
Bench: warmups, 175x6x2
Squats: warmups, 197.5x2, 205x2, 210x2
Paused pin press: warmups, 160x5, 165x5, 170x5
Notes
Felt pretty good. Cut volume again, just feeling out recovery between sessions to see how things move. Pin presses took a target of RPE6, felt pretty simple really, even with a long pause.
Saturday 7th September 2019
Week 6, Day 4
Warmups
Bench: warmups, 205x1, 195x3x2, 198x3
Paused deadlifts: warmups, 192.5x3x2
Pendlay Rows (rip): warmups, 150x5, 157.5x5
Paused pin press: warmups, 190x3, 200x3
Notes
Bench was pretty shit. But paused pin presses were goodo.
Warmups
Bench: warmups, 205x1, 195x3x2, 198x3
Paused deadlifts: warmups, 192.5x3x2
Pendlay Rows (rip): warmups, 150x5, 157.5x5
Paused pin press: warmups, 190x3, 200x3
Notes
Bench was pretty shit. But paused pin presses were goodo.
Friday 6th September 2019
Week 6, Day 3
Warmups
Squat: warmups, 177.5x5x2
Chins: 0x10x4
Glute thrust: banded xlots
Notes
eh
Warmups
Squat: warmups, 177.5x5x2
Chins: 0x10x4
Glute thrust: banded xlots
Notes
eh
Thursday, September 5, 2019
Wednesday 4th September 2019 - Evening
Week 6, Day 2 evening
Notes
Single arm rows: 30x12, 40x12x3
Adductor stuff
Notes
Adductor being a dick after the deadlifts. It even cramped, which I have never had before and felt like the worst cramp I have had.
Wednesday, September 4, 2019
Wednesday 4th September 2019
Week 6, Day 2
Warmups
Bench: warmups, 187.5x4x3
Deadlifts: warmups, 225x2, 230x2x2
Notes
Garbage day. About 3-4 hours of sleep, followed by laying awake half the night. Still got the work done but just a little slower than I prefer. Still, on a bad day was benching pretty solidly.
Warmups
Bench: warmups, 187.5x4x3
Deadlifts: warmups, 225x2, 230x2x2
Notes
Garbage day. About 3-4 hours of sleep, followed by laying awake half the night. Still got the work done but just a little slower than I prefer. Still, on a bad day was benching pretty solidly.
Monday, September 2, 2019
Monday 2nd September 2019
Week 6, Day 1
Warmups
Bench: warmups, 170x5x2
Squats: warmups, 190x3, 195x3, 200x3
Paused pin press: warmups, 170x5, 177.5x3
Notes
Deload. Felt good. Shoulders feeling it (Mr Crabs) but nowhere near that pain of last block. But cut back my sets even more this week than planned. Way lower total weight volume. But goal is to bring up the weight and not screw my shoulders :D Squats felt great.
Warmups
Bench: warmups, 170x5x2
Squats: warmups, 190x3, 195x3, 200x3
Paused pin press: warmups, 170x5, 177.5x3
Notes
Deload. Felt good. Shoulders feeling it (Mr Crabs) but nowhere near that pain of last block. But cut back my sets even more this week than planned. Way lower total weight volume. But goal is to bring up the weight and not screw my shoulders :D Squats felt great.
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