Wednesday 27th November 2019 version 2

Week Five, Day two repeat
Warmups
Bench: warmups, 186x5, 187.5x5, 190x5, 191x5messy
Deadlifts off plates: warmups, 90x10x2
St arm pulldowns

Notes
Repeated the morning session, selected slightly lower weights and the 190 went way better this time with a bit more oomph.  The 191 would have been better if I didn't think failure on the last rep.  Still got it up, just not tidy.

Wednesday 27th November 2019

Week Five, Day Two
Warmups
Bench: warmups, 190x5 just

Notes
Well that sucked.  What I can tell, trying to hit the same weight as your PR with no real 'psyching up' is probably not going to go well.  First four were ok, but the right tricep dropped off on the last rep to just failure my way to the top.  Should work on that.

Monday 25th November 2019

Week Five, Day One
Warmups
Bench: warmups, 160x7x3
Highbar squats: warmups, 60x10, 80x10, 87.5x10
1board: warmups, 179x6

Notes
Tired, absolutely toasted.  Survived through the training ok but struggling with the remainder of the day afterwards, even caffeinated.  Warmups felt great, the main sets could have been better.  Squats were ok.  Just working.

Saturday 23rd November 2019

Week Four, Day Four
Warmups
Bench: warmups
Liftout: 228.5x1
Bench: 207x1, 189.5x4x4
Pendlay rows: 60x8, 80x8, 100x8, 120x8
Pin Presses: warmups, 194.5x3x3

Notes
Hard day but overall worked nicely. 

Friday 22nd November 2019

Week Four, Day Three
Stepups and other stuff

Notes
Short late session

Wednesday 20th November 2019

Week Four, Day Two
Warmups
Bench: warmups, 184.5x5x4
Deadlifts off plates: 60x10x2, 80x10x2

Notes
Ok day, not particularly fast but ok.

Monday 18th November 2019

Week Four, Day One
Warmups
Bench: warmups, 154.5x7x3
High bar squat: warmups, 60x10, 80x10x2
1board: warmups, 173.5x6x3

Notes
Still tired from Saturdays session.  Triceps and shoulders feeling pretty beat.  But with that, it was a good solid day and did not really take a lot of effort to get through.  Just doing some high bar to see if that lets me progress.  Nice and easy start to the week.

Saturday 16th November 2019

Week Three, Day Four
Warmups
Bench: warmups, 201.5x1, 184x4x3
Mess around
Pin press: warmups, 189x3x2
Pulldowns, pushdowns: x lots

Notes
Garbage day.  Not great sleep for the last two days and suffering from it.  Got work done.

Wednesday 13th November 2019

Week Three, Day Two (pm)
Warmups
Deadlifts: up to 92x5
Pendlay rows: 82x8x3
Standing hamstring curls: 10x20x3 per leg

Wednesday 13th November 2019

Week Three, Day Two
Warmups
Bench: warmups, 179x5x4
Pulldowns: 50x15x5

Notes
Pretty eh day, but got through them all.  Back feeling funky again.  Adductor still being stupid.

Monday 11th November 2019

Week Three, Day One
Warmups
Bench: warmups, 149x7x3
Squat: stupid, barx10x2, 60x10x2, 80x10x3
1board: warmups, 168x6x3

Notes
Bench was comfortable, boards were good.  Squats sucked.  Adductor started being a dick on the bar, so I kept on it and it never tweaked, it just was 'there', and I feel it afterwards.  Upping the protein, for a few days to see how that makes it feel.  I was ok throughout my last cycle when protein was up.  Could be luck, but will see.

Saturday 9th November 2019

Week Two, Day Four
Warmups
Bench: warmups, 196x1, 178.5x4x3
Pendlay rows (off plates): 60x8x2, 80x8x2
Liftout: 217.5x1
Pin press: warmups, 183.5x3x2

Notes
Nice day, nothing too strenuous about it all.

Thursday 7th November 2019

Week Two, Day Three
Warmups
Squats: warmups, 60x10x2, 80x10, 100x10x2
Stepups: bwx10, 15x10x2
Chins: bwx5x4

Notes
Decided to get this done early.

Wednesday 6th November 2019

Week Two, Day Two
Warmups
Bench: warmups, 173.5x5x3

Notes
Quick session after a garbage sleep.  Was going to do some deads but will catch those up tonight.  First two sets were fine, but the third was a bit trash.

Monday 4th November 2019

Week Two, Day One
Warmups
Bench: warmups, 143.5x7x2
Squats: warmups, warmups, warmups, 60x10x2, 80x10x2, 100x10
1board: warmups, 162.5x6x3

Notes
Nice simple session.  Felt better than last week for bench and board press, but then I wasn't two days after a max effort session this week.  Squats felt ok, lots of warmups, and reasonably simple reps.  Will progress slowly upwards, keeping in the high rep ranges for a bit.

Saturday 2nd November 2019

Week One, Day Four
Warmups
Bench: warmups, 185x1, 173x4x2
Liftout: 212x1
Deadlift off plate: 60x10x4
Rows: 60x10x3
Chins: BWx3x3
Pin press: warmups, 178x3
Pushdowns: warmup, 40x8, 45x8, 50x8

Notes
Ok day, nothing too hard.  The deadlift was lots of warmups and just super easy sets of 10.  The pin press was off angle but thats ok.  Onwards.

Friday 1st November 2019

Week One, Day Three
Warmups, so many warmups
Squats (wide with knee band): 20x10x2, 60x10x2, 80x10x4
Stepups super-setted with walking lunges

Notes
Leg is still being a piece of shit, so I am reduced to lifting pathetic garbage and warming up for longer than i lift.  Felt reasonable, with out any adductor garage.  I start with a glute band around my knees for the lighter weights, but then change it for a normal band, which I then squat quite wide, and force my knees out hard.  Seems to be ok.