Monday 28th December 2020

Warmups

Bench: warmups, 115x7x3 (69% of Saturdays e1RM)

Box squat: warmups, 80x8, 105x8x2

Pulldowns: warmups, 50x12x5

1board close grip: warmups, 112.5x6, 117.5x6x2 (@7 target)

RC work

Notes

OK first session.  All weights felt easy enough, right in the target zone at this point.  I expect reasonably quick improvements, but will take what I can get really. 

2020 well yeah, and

Was not a great year.  I had all the chances of it being good, as I could carry on training and progressing even with the lockdown.  Instead, I broke myself with a stupid non-lifting related injury.  I think I am mostly over that now, although the shoulder is a little something, can't tell what, but I can press.  Just keeping a track on it, doing the RC work, trying to keep things stronger.  

I contemplate a coach, but am naturally cheap.  So will progress for awhile using known methods, but keeping a lid on the RPE, which is hard for me.  Especially the assistance movements.  I pressed 160 last week, and failed on 170, because the shoulder felt a little weird, and also have not done over 130 for months.  Nor feet down work, or any of it.  I should have been happy at 160, but yeah. 

Thursday 17th December 2020

Warmups

Bulgarian split squat: BWx12x4, 10x12

Sumo deadlift: warmups, 140x1x3, 180x1x4, 200x1

Natural glute ham: -2orangex8x5

Banded GM: 2ox15, 3ox15x3

Notes

Good session.  Happy with that.  Sumo are not perfect, but attempting to get into better position s to use more leverage/technique.  Need to get the cheat on.

Wednesday 16th December 2020

Warmups

Landmine shoulder press: warmups, 10x8, 20x8, 30x8x3

Pushdowns: warmups, 30x8x5

Notes

Woot

Tuesday 15th December 2020

Feet up bench: warmups, 125x8, 130x7

1board closegrip: 60x5,80x5, 100x5, 120x5

Pulldowns: up to 50x8x4

Band row: 2xOrangex8x4 full shoulder rom stuff

Notes

Tired, end of the year, but happy with the bench.  130 just ran out of steam :)  but close.  Probably a little pushy, but its certainly a lot better than it was a few months ago.  Happy for some progress.  Onwards and upwards.

Monday 14th December 2020

Squats: leg felt off with adductor, no sharp pain, just 'there'

Adductor stuff

Saturday 12th December 2020

Feet up bench: warmups, 120x5x3

Back stuff

Notes

Ok day, felt a little hard.

Thursday 10th December 2020

Deadlifts: up to 180x1

Banded Hamstring Curls: buncha purple and black

Copenhagen  stuff

Notes

Ok day getting the adductor stuff done while I remember

Wednesday 9th December 2020

Adductor squeeze: 1m x6

Side lunges: BWx12x5

Notes

Rough day of sick, and night of no sleep, so just did these inside today.  Will do Copenhagen tomorrow if I do deadlifts.  

Tuesday 8th December 2020

Warmups 

Feet up bench: warmups, 115x8, 120x8

Pull downs: up to 50x12x4

Push-ups: bw x12x5

Banded rows: 2Ox30x3

Notes

Happy day.  Changing up the cycle a little for the next couple of weeks.  This was the heavy  day, pretty comfortable set.  Progression is going.  Slow and steady.

Monday 7th December 2020

Warmups

Tempo paused squats: warmups, 60x8, 80x8, 100x8, 117x8

Stepups: BWx8, 20x8x3 and the last set did BWx12 directly after the loaded set

Notes

That was enough.  Happy with the tempo squats.  No real adductor 'feeling', still do not feel even with the squat though, with the left knee not naturally setting down into position yet.  

Saturday 5th December 2020

Warmups

Row: 5mins

Bulgarian split squat: BWx12x5

Note

Bloop

Friday 4th December 2020

Warmups

Feetup bench: warmups, 112.5x8, 115x8x2

Pulldowns (dual hand): bunch of 12s

Closegrip: 60x12x4

Notes

Happy with that bench.  The right tricep gives out first.  Don't know if its because I am trying to compensate the other side, but its going.  

Thursday 3rd December 2020

Warmups

Deadlifts: warmups, up to 160x1

Natural GHR: -P+Bx8x5

Hamstring band curls: P+Bx30x5

Notes

Bleh, really did not feel like much today.

Wednesday 2nd December 2020

The 

Adductor squeeze, Side lunges, copenhagen adductor exercise

Tricep pushdowns, cable curls

Notes

Can't say its the best exercise in the world, but its stepping forwards.

Tuesday 1st December 2020

Warmups
Feetup bench: warmups, 110x8x3

Single arm pulldowms; bunch

Pushups: BWx12x5

Banded rows: P+Bx30x5

Notes

Happy with it all. 

Monday 30th November 2020

Warmups

Tempo Squats: warmups, 60x6, 80x6, 100x6x2

Stepups: BWx8, +10x8x4, BWx8

Notes

Helped out at competition on Saturday, and just felt tired since.  Didn't even lift much.  But likely with the plantar fasciitis rearing its head again, the constant pain didn't help.  Felt like garbage all day, but was pretty nice in the evening.  Squat is feeling better, and the 1 legged work helped pump everything up, but had to control the eccentric as dropping down kicked the pain up a notch in the foot.   Sleep is needed.  As is a holiday from work.

Friday 27th November 2020

Warmups

Bench feet up: warmups, 105x8x3

Single arm pulldown: up to 30x12x3

Lying extension: warmup, 40x12, 50x12, 60x12

Bulgarian split squat: BWx12x5

Notes

Nice day.  For the first time it felt closer to 'failure' on bench.  Not from weird shit neural issue, but triceps fatigue.  Felt good.  Everything else was good too.  

Thursday 26th November 2020

Warmups

Deadlifts: lots of sets to 100x3x3

Natural GH raise: reverse bandP+Bx8x5

Banded leg curl: P+Bx30x3

Notes

Great session.  Deadlifts didn't feel that great, but the natural GH felt great.  Sore hamstrings, but hell it felt good.  

Wednesday 25th November 2020

Curls

Pushdowns

Adductor squeeze

Side lunges

Copenhagen adductor

Note

Late night session after a 'Christmas' dinner from work.   

Tuesday 24th November 2020

Warmups

Feet up bench: warmups, 100x8x3

Single arm pulldowns: 10x12, 20x12, 25x12, 30x12x2

Pushups: BWx12x4

Band Rows: P+Bx30x4

Notes

Happy with this day.  Started to get to the load I was having issues with weeks ago, but it was good.  I don't think I had a lock out issue, but the mind was there, so didn't really help.  But done, dusted.  Low RPE really (besides holding breath, which means I run out of steam from that, rather than strength/muscle endurance).  Progress.  Bit by bit.  

Monday 23rd November 2020

Rower: 5mins

Warmups

Tempo squats: warmup, 60x8, 80x8x2

Step ups: BWx12, 10x12x3

Notes

Adductor was feeling a little meh today, but got through everything ok.  The rower was light again, but did it.  

Sunday 22nd November 2020

Walk: 35minutes

Bulgarian split squat: 12x8x5

Rower: 5mins

Notes

Split squat for adductor maintenance.  Have some work to do to ensure balance and then add a little load.  But the goal is the ROM rather than getting maximum load.  Cleaned the garage out yesterday, which meant the rower had some room to play.  So will be adding this into the equation.  Was nice to move today, as most things just hurt.  

Saturday 21st November 2020

Warmups

Bench feet up: warmups, 95x8x4

Single arm pulldowns: warmups, 30x12, 35x12x3

Side raise: 5x12x3

Lying extensions: up to 50x12x3

Curls: single arm things for 3 sets of 12

Notes

Felt ok, will drop the sets of bench from now on, by 1-2 depending on feel.  Adding in a little light shoulder work.  The problem child felt a little eh the next day, or just you could feel it, but not sore.  

Thursday 19th November 2020

SLDL: bunch of light sets

Natural Glut Ham raise: lots of negatives... four sets of eight, give or take

Banded hamstring curls: P+Bx30x4

Notes

Enjoyed this, although the weights were eh...

Wednesday 18th November 2020

Curls

Pushdowns

Adductor Squeeze

Side lunge

Copenhagen hip adduction exercise

Note

Working 

Tuesday 17th November 2020

Feet up bench: 90x8x4
Single arm pulldowns

Pushups: BWx8x3

Band rows

Notes

Ok day.  Feeling fine. 

Monday 16th November 2020

Warmups

Tempo Squat: barx8, 60x8x2

Step-ups: BWx8x3

Belt Squat: 10x12, 20x12, 30x12

Crunches: 12x3

Notes

OK.  Last week, an injury.  This week, not much weight, but a reasonable pump.  Slow movements.  Felt good overall.

Saturday 14th November 2020

Warmups

Feet up bench: warmups, 85x8x4

Single arm pulldowns: warmup, 20x12x4

Pushdowns: 20xlots

Banded Y thing: red x12x3

Cervical neural flossing

Notes

Felt ok, but not great.  

Wednesday 11th November 2020

Warmups

Feet up bench: warmups, 80x8x4

Single arm pulldowns: a number up to 20kgx12 for each arm

Curls

Neural flossing exercise

Notes

Started doing the light touch almost a Spoto press.  But allowed me to stay tighter under the weight, which made everything feel good.  I am writing this on the following Monday, and have done the flossing four or five times now.  And things are feeling better than it was last Monday, thats for sure.

Monday 9th November 2020

Warmups

Squats: warmups, 210x1, 230x1, 184x4, 184x2DOH

Notes

Stupid ass adductor again.  Top set equals my best squat since returning.  Four or five adductor related shits since then.  Then it does a weird pain at the bottom of 184 second rep.  I stood up easily, but it hurt like it had torn/pulled back. But felt ok other than pain.  No bruising in the following week, some pain.

Saturday 7th November 2020

feet up bench: warmups, 75x8x4

Pushdowns: a number

Thursday 5th November 2020

Deadlifts: warmups, 237.5x1 (no belt), 190x2x4 (belted)

RDL: 100x8x3

Banded leg curls: P+Bx30x3

Notes

Felt pretty solid today considering the overall garbage sleep.  Feeling pretty strong and this must be the best beltless pulls I have ever done (not that it is hard, as I never used to do them).

Wednesday 4th November 2020

Bench: warmups, 70x8x4

Pushups plus: BWx8x3

Notes

Shoulder feels eh, but bench is easy.  As it should be.  

Tuesday 3rd November 2020

Rows: warmups, 70x8x4

Curls: a bunch of myoreps from 20kg

Monday 2nd November 2020

Squats: warmups, 225x1, 180x4x2

Notes

Taking it easier today, as I was awake way too early.

Saturday 31st October 2020

Bench: warmups, 65x8x4

Notes

Feeling fine.

Friday 30th October 2020

Rows: 65x8x4

Notes

Shoulder hurt today but felt ok by end of the day

Thursday 29th October 2020

Deadlifts: warmups, 232.5x1, 186x2x4

Banded leg curls

Wednesday 28th October 2020

Bench: 60x8x4

Pushdowns

Notes

oK

Tuesday 27th October 2020

Rows: warmups, 60x8x4

Facepull: red band x20x3

Cable curls (myorep): 20xlots

Notes

Everything felt good.  Rows felt easier than last week, and the facepulls felt great.  Curls were good as well, liking how it feels with the slightly curly attachment, but gripping it tipped over slightly at the bottom.  

Monday 26th October 2020

Warmups

Squats: warmups, 210x1, 220x1, 176x4x2, 179x4x2

Stepups: BWx8, 10x8, 20x8x2

TKE: a set.

Notes

Felt good.  Low back was still tired from the weekend mowing and stuff, but overall happy wit that weight.  Went up with the final sets as it was easier to load, while training with the boy.

Saturday 24th October 2020

Warmups

Pushup +: BWx8x3

Feetup Bench: warmups, 55x8x4

Pushdowns (myorep): 20xlots

Notes

Felt a little eh - after mowing all day - but strong finish with the pushdowns. 

Friday 23rd October 2020

Rows:  55x8x4

Notes

Weee, was ok.  

Thursday 22nd October 2020

Warmups

Deadlifts: warmups, 230x1(Straps), 184x2x4

SLDL: 100x8x3

Hamstring bands: purple and black times burn.

Notes

Good session.  Added belt to last two sets of the rep work, it made life easier.   I did a 210kg deadlift with no straps first, then added straps to the 230, it felt pretty solid really.  Happy with this session, but hamstrings were toasted afterwards.

Wednesday 21st October 2020

Feet up bench: 50x8x4

Notes

Felt good,  Step by step.  

Tuesday 20th October 2020

Rows: 50x8x4

Monday 19th October 2020

Warmups

Squats: warmups, 211x1, 168x4x3

Stepups: low stepx8x4

Notes

Good session, felt heaps better this week.  

Saturday 17th October 2020

Pushup plus: 8x3

Bench: warmups, 45x8x4

Note

Felt ok.  Light as anything.

Friday 16th October 2020

Rows: 45x8x4

Notes

ok, no pain.

Thursday 15th October 2020

Warmups

Deadliftts: warmups, 210x1, 168x2x2

Notes

Long day, long break between food, felt like warmed over garbage.  So called it.

Wednesday 14th October 2020

Pushups plus: kneex12x3

Bench: warmups, 40x12x3

Notes

Light as hell, but did it with no real pain.  Very light back pain afterwards, might be Serratus Anterior from the pushup warmups.

Tuesday 13th October 2020

Walk: so so

Row: warmups, 40x12x4

Notes

Just as it is.

Monday 12th October 2020

Warmups

Squats: warmups, 207.5x1, 166x4x4, 100x15x2

Notes

I did a harder hill walk yesterday, so the lower back and legs were tired.  So took what I had and then did the mahi.  I did a little back work on Saturday, with a row movement this time.  Did not appear to have any repercussions on the shoulder issue, so will repeat with more weight in the next couple of days.  Will also insert a light bench day into the mix.  

Thursday 8th October 2020

Warmups

Beltless Deadlifts: warmups, 225x1, 180x4x4

RDL: 100x8x3

Notes

Didn't feel as good as last week, but still moved OK.  Weight was a good choice.  

Tuesday 6th October 2020

Pulldowns: 20x12, 30x12, 40x12x4

Notes 

Just stepping exercises every few days to see what impacts the shoulder.  I woke in the middle of the night in modest pain with this.  It stuck around for the day as well.  Most of it faded by Thursday.  

Monday 5th October 2020

Warmups
Squats: warmups, 216x1, 172.5x4x4, 100x15x2

Notes

Did not feel quite there, but the loads were OK.  

Thursday 1st October 2020

Deadlifts: warmups, 210x1, 222.5x1, 180x3x4

RDL: 100x8x2

Notes

No benching again.  I had done 200 last week for deadlifts.  No belts.

Monday 28th September 2020

 Squats: warmups, 210x1, 168x4x4, 100x15

Notes

Good day, no benching :(

Monday 21st September 2020

 Week 3, Day 1

Warmups

Lowbar squat: warmups, 171x1, 201x1, 210x1, 189x2x4

Stepups: BWx8, 20x8x4

Notes

OK day, but low bar, at least with the way I was doing them (more like my old style of sitback) was not really working for me.  Will go back to the higher bar, heeled squats, after my down week, next week.  

The last week

 Have trained bench, squat and stuff for the last week.

The shoulder is still causing significant issues, and now its making its appearance as reduced force output for the left arm, aka to the point of barely being able to press 150 for a single.  Rep work around 100 is hard, although for Wednesday this week (16 Sep) I did five or so sets with 8-10 at 100kg for inclines, which was good.  Did a ton of pulldowns, wide and reverse grip, and then the shoulder hurts the following day.  But did not hurt in the slightest while it was happening.  Deadlifts tonight, will see if it kicks back tomorrow.  

I was X-Ray'd last week, haven't had any feedback so it must not be bad bad, but likely there is something pinching the nerve.  

Squats on Monday ok, with 200 single and 160x4x4 breakdown.

Likely the Nationals plan is in the toilet.  

Monday 7th September 2020

Week 1, Day 1

Rows: bunch of sets of landmine rows to 55x12

Closegrip feet up: warmups, 100x8, 102.5x8x2

Low bar squats: warmups, 180x1, 190x1, 133x6, x6, x6

Notes

Low bar hammered the mid back so stopped after three sets.   Bench sucked.   

Wednesday 26th August 2020

Warmup

Incline bench: warmups, 60x12, 85x12x4

Landmine shoulder press: +10x12x2, +20x12

Landmine row: +10xlots, +25x12, +30x12, +40xlots, dropxfew, dropxfew

Notes

Shoulder/midback felt a bit off only for a part of today, but most of it was fine.  Incline felt ok.  Got a new landmine attachment for the rack and it feels good.  I liked the should press, got my shoulders/triceps with that.  I did rows yesterday, for about five sets.  And it felt good doing them again today.  Drop set felt toast.  Gonna get my back strong as shit.

Monday 24th August 2020

Some week
Med grip feetup: warmups, 100x10x2, 102x10x3

Paused squat: warmups, 180x1, 210x1, 189x2, x2, x2, x2

Stepups: BWx10, 15x10, x10, x10, x10+BWx5

Notes

Strong day.  Squats felt good.  Have been training other days but stupid shoulder is still stupid.  Doing routine work for RC, serratus, rear delts, lower trap, rhomboids, etc etc.  Had a few good days, and then weird days with no training which ended up even more painful than other times.  Stupid thing.  Decided to raise the bench a bit and keep the reps up today.  

Monday 17th August 2020

Week 4, Day 1

Warmups

Bench: a few sets of 60

Paused squats: warmups, 180x1, 200x1, 160x4x5

Stepups: BWx10, 10x10x3

Rows: bunch a light   

Notes

Started deadlifts last week and just gave up.  Went to physio on Friday and got a few things to work on, including really light benching.  Squats were ok, but still felt a bit rough on the neck.  Will get there.

Wednesday 12th August 2020

Week 3, Day 2
Warmups
Incline press (med grip): warmups, 80x8, 110x8, 130x8
Shoulder press: warmups, 55x8, 50x8x2
Side raises/rear delts: 10x12x4
Pulldowns: bunch of light sets

Notes
Stupid neck/shoulder thing still happening, but weights feel fine.

Monday 10th August 2020

Week 3, Day 1
Warmups
Close grip feet up: warmups, 120x8, 130x8, 140x8
Paused squats: warmups, 160x1, 180x1, 126x6, x6, x6, x6
Front squats: 60x8, 70x8x2
Stepups: BWx10x3

Notes
Good session. Sore shoulder. Happy with the close grip with the absolute flat back. Squats felt like garbage to start with, but the 180 was stupid easy. Legs and lower back were toasted after the volume work.

Saturday 8th August 2020

Week 2, Day 4

Warmups

Med grip larson press: warmups, 170x1, 136x3, x4, x4, x4

Pulldowns: 50x8x4

Bb curls: 20x8, 30x8, 40x8

Stretch

Notes

Good session. Shoulder was feeling it a little, but went ok in the end.

Thursday 6th August 2020

Week 2, Day 3

Warmups

Deadlifts: warmups, 160x5x3

Notes

Quick session.  Wasn't feeling amazing but not hard.

Wednesday 5th August 2020

Week 2, Day 2

Warmups

Incline Bench (med grip): warmups, 100x8, 120x8x2

Pulldowns: warmup, 50x8, 70x8, 50x8x3

Shoulder press: warmup, 30x8, 40x8, 50x8 (taking a close grip on these seems to make them feel better)

Side raises: 5x12, 10x12x3

Rear delts: 5x12, 10x12x3

Grip thing: 40x20x4

Notes

Birthday session.  Day off work, got up normal time but slacked around, went for a walk, then trained.  It was a really great day.  Relaxed, no stress, just had to train and listen to music.  I went up a little early on pulldowns, so dropped it back to the easy range, and just did reps in between the shoulder work.  Happy with those too, gotta get stronger there, but if that means stronger at higher reps, thats fine by me.  If I get an adjustable bench for back support, its going to be more of a really high incline, but I will get strong then.  Working.

Monday 3rd August 2020

Week 2, Day 1

Warmups

Feetup Closegrip bench: warmups, 100x8x2, 120x8x2

Pushdowns: 30x12x3

Pulldowns: 30x12x3

Squats: warmups, 140x5x3

Notes

Good day.  

Saturday 1st August 2020

Week 1, Day 4

Warmups

Larson press: warmups, 160x1, 112x3x4

Pulldowns

Barbell curls

Stretching and stuff

Notes

Ok day really.  Happy with the single on Larson press.

Thursday 30th July 2020

Week 1, Day 3

Warmups

Deadlifts: warmups, 180x1, 200x1, 220x1, 197.5x1x4

Snatch grip RDL: 100x8x3

Banded leg curls: purplex20x3

Notes

Wee.  Didn't feel as smooth as last week, but solid no-belt deadlift.  Probably among my best ever.  But, even though it wasn't an absolute RPE10, I stuck with that for my drop-off and the remaining sets were still pretty hard, but solid work.  Hammies felt it at the end of the evening.  

Wednesday 29th July 2020

Week 1, Day 2
Warmups
Incline bench: warmups, 80x8. 100x8x2
Pulldowns: warmups, 50x8x3
Shoulder press: 20x8x3
Side raises: 5x10x3
Rear delts: 5x10x3

Notes
First earlish morning session in months.  Probably since before lock down.  If i look at my sleep tracker, I had a break with mornings after my competitions last year, and then started up again in the new year.  Followed by lock down, and later wake-ups.  OK session.  Shoulder was OK during, but I can feel it afterwards.  Felt good after warm-ups, and did a little stretching after the work, so I might repeat that in the evening. 

Monday 27th July 2020

Week 1 (mixed training block), Day 1

Warmups

Closegrip feetup bench: warmups, 100x8, 97.5x8x3

Squat: warmups, 180x1, 200x1, 187.5x1x4

Front squats: 60x8x2, 80x8

Stepups: +20x8x3

Pushdowns: 25x8x4

Notes

First session benching in a fortnight.  Felt ok, a little stiff here and there.  Squat felt good, and strong in the end.  Front squats feel better with the oly shoes.  Cossack style.

Thursday 23rd July 2020

Warmup (new fullbody thing)
Deadlifts (sans belt): warmups, 180x1, 200x1, 170x2x5
RDL: 100x10x3
Banded leg curls: purplex20x3

Notes
Haven't deadlifted for some time, and really have had a sore as shit shoulders which I babied.  Feels way better now, have a weird tricep thing but things feeling pretty reasonable.   Did a new warmup, stolen and adapted from Chris Kennedy.  Felt really really good. Deadlifts moved well, and wasn't expecting to move up much but capped it at 200, likely could have gone comfortably heavier. 

Monday 20th July 2020

Warmups
HB Squats: warmups, 180x1, 200x1, 164x2x5
Stepups: +10x8, +20x8x2
Frankenstein ('s monster) squats: 20x8, 40x8x2

Notes
Back in it.  Did a session last week but haven't tracked that as I am lazy.  New shoes and I am not quite used to them yet.  Probably another few weeks and I will be good.  200 felt like garbage, but mostly as the torso was a little weak compared to where it should be.   

Wellington and Central Powerlifting Association Regional Bench press Championships 2020, Viking Brothers Gym, Pito-one

Wellington and Central Powerlifting Association Regional 3lift and Bench Only Championships 2020
Viking Brothers Gym, Petone, Wellington.

Started this prep a little late, and way too heavy.  Never mind messing up the peaking timing.  So sat at 128.6kg on the 18th May, and have been dieting pretty much all the way through till Saturday.  Eight weeks, for 8.6kg.  With a little water cut to finish off.  So started Wednesday at 122.5, and finished the week at 120.5kg on my scales.  Which last year seemed to weigh a little heavy.  But got to the competition scales at 120.4kg.  Easy I thought, 0.4kg and an hour.  Did the spitting trick, as there was no sauna or similar to mess with, and it was freezing outside so not doing any sweating.  Then removed ever other little bit of things.  So spat for an hour, which has gotten me the best part of 1kg before, removed watch, glasses, socks etc.  120.3kg... doh.  Then went out and spat some more.  Came back 120.4kg....   not overly confidence in that scale, but thats where I left it, at the 120.3.  Guest lifter.

Shoulder hurt.

Painkillers, oral and topical.  Warmup felt good. 

First attempt: 190kg: Good lift
Second attempt: 200kg: Good lift, uneven extension
Third attempt: 205kg: Good lift, better than second.

Ok, some learnings.

I need to diet earlier, but the competition was a little earlier than I expected, but oh well, self inflicted.

I need this shoulder to get better.  I think its something to do with the rhomboids, but there is something along the RC as well, impingement end of the spectrum.   Not helped by the training (lockout work I think) but largely from falling on my ass a couple of weeks ago, and I think I shunted the shoulder slightly. 

Another good meet really.  So since I started lifting again, I have missed one bench in competition, and only one other lift (deadlift, balance issue).  Good selection. 

Tuesday 7th July 2020

Week 8, Day whatever
Warmups
Bench: warmups, 180x1x3

Notes
Done.  Dusted.  RC was being dick again today.  No particular reason why, but it was.  Water load has begun, weight loss period continuing, with a little more carbs to help improve things.  Will drop carbs on Friday as well.  Should be hitting weight pretty comfortably. 

Saturday 4th July 2020

Week 7, Day 2
Warmups
Bench: warmups, 210x1, 200x2, 202.5x2
Pulldowns: 50x12x4
1board: 210x2x2

Notes
Eh... dieting sucks for training but getting closer.

Tuesday 30th June 2020

Week 7, Day 1
Warmups
Bench: warmups, 170x6, 175x6, 180x6

Notes
Managed to fall on my giant ass over the weekend and somehow that jarred my neck up causing stiff neck and sore as hell left lower trap/shoulder blade area.  Didn't squat to let it recover more.  This morning it was still shitty, but routine rolling and stretching makes it feel a little better.  Finally it didn't really impact the bench.  The sore shoulders did enough of that, but grunted it out.  Happy with the 180 finishing point. 

Saturday 27th June 2020

Week 6, Day 4
Warmups
Bench: warmups, 205x1, 187.5x3, 192.5x3, 197.5x3 (a little too much)
Pulldowns: 50x12x4
1board: warmups, 200x2, 207.5x2
RC stuff, facepulls, etc.

Notes
Bleh, not the greatest but will take it.  Single was ok, reps sucked.  Triceps died early. 

Thursday 25th June 2020

Week 6, Day 3
Warmups
Deadlifts: warmups, 205x1, 170x2x5
Snatch grip RDL: 100x8x2

Notes
Not quite as nice as last week, but still pretty good.  No belt.  No worries. 

Tuesday 23rd June 2020

Week 6, Day 2
Warmups
Bench: warmups, 160x6, 165x6, 170x6
Chins: Fatx8x3
2board Med grip: warmups, 160x5, 180x5
RC stuff

Notes
Left side shoulder/RC is still a bit eh, but kept things tight as possible, and that helped settle everything so the session felt pretty on-point.  Changed out the planned exercise to 2board med grip.  Then cut a set of both the bench and boards.  Better to fight another day. 

Monday 22nd June 2020

Week 6, Day 1
Warmups
Squats: warmups, 140x1, 160x1, 180x1, 130x3x4
Cable row: warmups, 100x8x5
Banded leg curls and TKE: Purplex20x4

Notes
Good day.  Everything else on board, no niggles, nothing too painful.  All without a belt, but used my shoes.  Sweet.  Happy.  Likely will get crushed another day, but take it while its hot.

Also ordered a set of Reebok Legacy Lifters, so gonna have a real heel soon.

Saturday 20th June 2020

Week 5, Day 4
Warmups
Bench: warmups, 195x1, 172.5x4x2
Pulldowns: warmups, 50x12x3
RC stuff and band facepulls

Notes
Shoulder still out of sorts.  The first set of four it really felt like shit, but second I held it in place tightly as I could throughout the set which seemed to help it more so.  Single was ok, but acted a little bit nervous under the bar. 

Thursday 18th June 2020

Week 5, Day 3
Warmups
Deadlifts: warmups, 160x1, 180x1, 200x1, 140x3x4
RDL: 100x8x2

Notes
Was contemplating doing something else today, or not at all.  So did normal deadlifts instead, no belt.  All moved pretty nicely considering.  The down sets were fast and comfortable.  Shoulder still feeling a bit eh, but doing some RC stuff daily to see how that helps it all.

Tuesday 16th June 2020

Week 5, Day 2
Bench: warmups, 160x6, 162.5x6, ton of bar

Notes
Deload week.  Body is sore and RC is feeling beat.  So dropped a set off the main work and canned everything else to give it extra recovery.  Likely will repeat that on the second day of the week.  Was nice that the legs were not sore from yesterday. 

Monday 15th June 2020

Week 5, Day 1
Warmups
Squats: warmups, 130x1, 100x15, 105x15
Cable row: warmups, 100x8x3
Banded leg curls: purplex20x3
TKE: purplex15x3
Crunches: 20x3

Notes
Ok day.  Knee behaved, but took it as it came.  Decided on higher reps set, cos magic.  Something like that.

Saturday 13th June 2020

Week 4, Day 4
Bench: warmups, 205x1, 185x4x2, 190x4
Pulldowns: warmups, 50x12, 70x12x4
High pin press: warmups, 200x3, 205x3

Notes
Return of the pause.  Everything felt like garbage all of this session.  Warmups, top set, then the first set of 4 was garbage.  Then followed my own advice and tighten up the legs and abs a lot more, and it moved far better, at least off the first couple of reps.  Still likely not as tight across the entire set.  Others reset every rep, but that will suck my will to live.  Will likely have to compromise.

Tuesday 9th June 2020

Week 4, Day 2

Warmups

Bench: warmups, 160x8, 162.5x8, 165x8x2

Chins: BWx8x4

Banded bench: warmups, 150x6x3

Notes

Eh day.  Gonna get better now i have some carbs in my diet.  Bodyweight is higher than desired, but from low carb to higher carb equates to more weight.  It will reduce.  Weight felt good, and I paused all of them.  Hit the RPE target on the third set of bench, but then decided to breath at the top of all the last set, which slaughtered me.  

Monday 8th June 2020

Week 4, Day 1
Warmups
Squats: warmups, 120x5x3, 120x1xfk
Cable rows: warmups, 80x8, 100x8x3
Leg curls: purplex20x4
TKE: purplex20x3

Notes
Felt fine until my knee suddenly decided to feel like i was stabbing it. 

Saturday 6th June 2020

Week 3, Day 4
Warmups
Bench: warmups, 202.5x1, 180x4, 185x4x2
Pulldowns: warmups, 50x12, 60x12x4
High Pin Press: warmups, 200x3x3

Notes
Another pretty average day.  Oh well, onwards and upwards.

Thursday 4th June 2020

Week 3, Day 3
Warmups
Sumo Deadlifts: warmups, 150x5x4
Pendlay rows: 100x8, 120x8, 130x8, 135x8
Stepups: BWx8, 15x8x3

Notes
Nice enough day.

Tuesday 2nd June 2020

Week 3, Day 2
Warmups
Bench: warmups, 150x8, 155x8, 160x8, 161.5x8
Chins: BWx8, +5x8, BWx8x2
Banded press: warmups, 145x6, 147x6, 148x6

Notes
Not the greatest, but not the worst days.  The first set was rough feeling but got better from there.  Will get through this week of dieting and reassess to move forward. I have gotten a few more carbs, but whether that is enough to keep training happy, I don't know. 

Monday 1st June 2020

Week 3, Day 1
Warmups
Squats: warmups, 150x1, 130x5x3
Cable Rows: warmups, 70x8, 90x8, 100x8x2
Band leg curls: purplex20, purple+redx20x3

Notes
Back was OK today.  Still on the no shoes no belt run of squatting.  Weights felt good.

Saturday 30th May 2020

Week 2, Day 4
Warmups
Bench: warmups, 200x1, 175x4, 177.5x4, 175x4
Pulldowns: warmups, 60x12x4
High pin presses: warmups, 187.5x4, 192.5x4, 195x4

Notes
Bleh.  Lost a good amount of weight this week, but low carb does not really go hand in hand with training.  Sure these rep ranges are not reliant on carbs for energy, but I seem to struggle with them all the same.

Thursday 28th May 2020

Week 2, Day 3
Warmups
Squats: warmups, 110x6x4
Pendlay rows: warmups, 100x8, 110x8x3
Band leg curls: purplex20x4

Notes
Slow session.  Back weirdly sore, slightly to the lower lat, rather than the spine.  But then something on the righthand side was going as well.  Squats were easy other than that. 

Tuesday 26th May 2020

Week 2, Day 2
Warmups
Bench: warmups, 145x9, 147.5x9, 150x9
Chins: BWx8x4
Banded bench: warmups, 135x6, 140x6, 145x6

Notes
First set was rough, but overall was spot on session.  Right load, right speed, great banded work that let my triceps work hard.  Which is exactly the goal of the exercise.

Monday 25th May 2020

Week 2, Day 1
Warmups
Sumo Deadlifts: warmups, 180x1, 160x5x2
Cable rows: warmups, 60x8, 80x8 90x8, 100x8
Stepups: BWx8, 10x8x3

Notes
Will do some abs later, may not write that down.  Back was feeling a little tired from a weekend of water blasting.  Its also feeling tired writing this up a few hours later.  But all in all, was pretty good.  the weights were easy but technique could be better, and I was getting some warning signals across the left hand side of my back.

Saturday 23rd May 2020

Week 1, Day 4
Warmups
Bench: warmups, 197.5x1, 172.5x4, 175x4, 177.5x4
Pulldowns: 50x12, 60x12, 70x12
High Pin press: warmups, 180x4, 185x4, 190x4

Notes
Nice session full of Iron Maiden.  Weights felt way better this week, even though I was cleaning the driveway beforehand.

Thursday 21st May 2020

Week 1, Day 3
Warmups
Sumo deadlifts: 140x4, x6, x6, x6
Pendlay rows: 100x8, 120x8, 125x8
Stepups: BWx8, 10x8, 20x8, 30x8

Notes
Felt pretty reasonable considering the back pain earlier in the day.  Was cold and eh.  Stretched before hand, don't know if that helped.  But no belt is still ok.  Alternating heavy squats/deadlifts, then alternating lighter squats/deadlifts.  Hopefully keep my back/pain in check.

Tuesday 19th May 2020

Week 1, Day 2
Warmups
Bench: warmups, 140x9, 142.5x8, 145x10
Chins: BWx8x4
Banded bench: Warmups, 130x6, 132.5x6, 135x6

Notes
In spite of a sore shoulder on the righthand side, this session went OK.  Besides sucking at counting.  But easy enough work today to push through.  Second day on the diet, feeling pretty good at this stage.  Higher protein than normal, but not an impossible level.  Just need to keep the chicken pumping through each day.

Monday 18th May 2020

Week 1, Day 1
Warmups
Highbar squats: warmups, 142.5x1, 122.5x5x2
Cable rows: warmups, 50x8, 70x8, 90x8x2
Banded leg curls: purplex20x4
Plank: 20sec x3
Pulldown abs: purplex12x3

Notes
Yes, its Week 1 once again.   Assuming this world calms down, the current plan is my regional champs on July 11th/12th.  So just redoing the first week and bringing in focus.  Of course, will have to drop somewhat large amount of weight.  :| This week is the first of the major ones this month.

Saturday 16th May 2020

Week 1, Day 4
Warmups
Bench: warmups, 197.5x1, 172.5x4, 177.5x4, 175x4
Pulldowns: 50x12, 70x12x2
High pin press (28): warmups, 170x6, 175x6, 180x6

Notes
Not the best day.  Things moved but everything just felt bleh.  Pin press is an attempt to help out the lockout.  Will get there. 

Thursday 14th May 2020

Week 1, Day 3
Warmups
Sumo deadlifts: warmups, 140x3, x3, x4, x4, x4
Pendlay rows: 100x8, 120x8, 125x8
Stepups: BWx8, 10x8, 20x8 (each leg)

Notes
Mid- Spinal Erectors are tired, hasn't really recovered from squats on Monday, but a bit of warming up and working with it, all felt good.  The work sets were comfortable, nothing too excessive, but its ~70% range. Double overhand hook grip for the first three, and then two straps on the last two.  No struggle holding on, but just hurts the thumbs. 

Tuesday 12th May 2020

Week One, Day Two
Warmups
Bench: warmups, 137.5x9, 140x7, 140x11
Chins: BWx8x4
Banded bench (reds): warmups, 100x6, 120x6, 135x6

Notes
First session of the new bench block.  Higher reps and I cannot count.  I miscounted on the second so tidied up on the third.  Easy work really, likely a little light but I haven't done 9's for some time.  Banded was a little harder to guestimate.  Both exercises were not paused,  as I am not so focused on the lower end.  I need to solidify the lockout.  So most work this block will be touch and go, except the singles, those will be competition spec. 

Monday 11th May 2020

Week 1, Day 1
Warmups
Squats: warmups, 140x1, 122.5x5x2
Rows: warmups, 50x8, 70x8, 90x8x2
Banded leg curls: purplex20x4
Pulldown abs: purplex12x3
Planks: 20secx3

Notes
Happy, no shoes, no belt, and things felt ok, even with a sore back.  The program is changed enough that the absolute heavy work should be done once a week, so only doing a heavy squat once every other week.  Same with deadlifts.  Doing no belts/shoes for everything for this block to just get back into the motion.

Saturday 9th May 2020

Week 4, Day 4
Warmups
Bench: warmups, 207.5x1, 215.5x1, 185x5, 187.5x5
Pulldowns: a bunch
1board: warmups, 175x6, 180x6

Notes
Knackered, the 215.5 took a bit out of the remainder of the training but it was worth a go.  207.5 was smooth as silk.  215.5 was uneven extension, but still completed.  Will get better with a peak.  Happy. 

Thursday 7th May 2020

Week 4, Day 3
warmups
Sumo deadlifts: warmups, 180x1, 160x5x2

Notes
Hard session and a little late, but happy a no belt sumo pull of that level.

Tuesday 5th May 2020

Week 4, Day 2
Warmups
Bench: warmups, 172.5x6, 170x6x3
Chins: BWx8x4
Larson press: warmups, 150x6, 155x6, 157.5x6
Pushdowns: warmups, 30x8, 40x8, 50x8x2

Notes
Not the greatest session, didn't seem to have recovered from Saturday, at least for lockout/tricep fatigue.  Last week of block, and then will refresh for the next one. 

Monday 4th May 2020

Week 4, Day 1
Warmups
Squat: warmups, 60x8, 70x8, 80x8, 90x8, 110x1
Stretches

Notes
Rushed later session, no belt, no shoes.  Felt ok. 

Saturday 2nd May 2020

Week 3, Day 4
Warmups
Bench: warmups, 202.5x1, 175x5, 180x5x2
Pulldowns: warmups, 50x12, 60x12x4
1board: warmups,. 170x6, 175x6, 180x6

Notes
Tired from back work on Thursday.  Will see how it progresses.  Also need to prioritise sleep more than I have been.  Doing stuff on internet until late doesnt help benching. 

Thursday 30th April 2020

Week 3, Day 3
Warmups
Sumo deadlifts: bunch of singles at 60, 100 and a few at 140
Pendlay rows: warmups, 80x8, 100x8, 115x8x2
Cable rows: 50x12, 70x12, 80x12x2

Notes
First pulls for a bit, so did sumo.  Of course. 

Tuesday 28th April 2020

Week 3, Day 2
Warmups
Bench: warmups, 165x6, 167.5x6, 170x6, 172.5x6
Pullups: BWx8x4
Larson press: warmup, 142.5x6, 147.5x6, 152.5x6
Pushdowns: warmups, 40x8, 45x8, 47.5x8, 50x8

Notes
Not a bad day.  Shoulders felt reasonable.  Stretched last night with the bands, so that was pretty good. 

Monday 27th April 2020

Week 3, Day 1
Warmups (banded stretching for upper)
Squats: warmups, 60x8, 80x8x2 (no shoes/no belt)
Stepups: BWx8, 15x8x3 each leg
Pulldowns: warmups, 50x8, 70x8x3
Planks: 3x30sec

Notes
Littlest kids birthday, on a public holiday, during lockdown for Covid-19.  So trained late, after eating cake n stuff and yeah.  Didn't feel great, but I ddi it.  Lets see if I feel crippled for a week. 

Saturday 25th April 2020

Week 2, Day 4
Warmups
Bench: warmups, 200x1, 172.5x5, 175x5, 176x5
Pulldowns: warmups, 50x12, 70x12x3
1board med grip: warmups, 165x6, 170x5(doh), 175x6
Plank etc

Notes
Was ok, rather than great.  Possibly a little over RPE on the single, and the last set of 1board.  The first because 200 is nicer than 198 or 197.5 and the second cos I tried to change my setup and it seemed to go to custard. 

Thursday 23rd April 2020

Week 2, Day 3
Cable rows: 50x12x2, 60x12x2, 70x12x2, 80x12x2
Banded leg curl: purplex20x4 per leg
Upper body banded stretches

Notes
Feeling tight and sore from benching.  Felt a bit better after the stretching and stuff. 

Plex Media Server running on a Synology Server DS418play - Error

So, I have been running PMS for some time, and before it I ran on a smaller slower Synology box.

But today it decided to not work.

On my computer accessing Plex the error showed

There was an unexpected error loading this library
Please visit our forums if you continue to experience problems

On my LG Smart TV it said

something went wrong there was an error loading your home screen

I accessed the account and the logs, and through a million trillion line entries, there appeared to be an issue with the database. 

Apr 21, 2020 19:09:36.153 [0x7fe98abc3700] ERROR - SQLITE3:(nil), 11, database corruption at line 64817 of [bf8c1b2b7a]

So... how to fix.  There are a range of items in the web on how to correct/repair a sqlite database, but yeah, bollocks to that.

Plex tends to keep four backups of its databases.  So, assuming you are not unfortunately enough that all four are dead, then its pretty straight forward.

Web access to your synology server, and open the File Station app.  Then find the following location.

[Server name]>Plex>Library>Application Support>Plex Media Server>Plug in Support>Databases

Its quite deep.

In that folder is a ton of database files and their backups.

Now, the next thing you need to ensure is that the Plex server is not running.  Open Package Centre, click on installed, then the plex app, then the little arrow next to "open" which will allow you to select Stop.  Agree and let it shut down.

The above folder will clear out a few of the active database files. 

The file I had to deal with was com.plexapp.plugins.library.db

Really clear name, but thats it.  Long with that file, there are a four others of the same name but with the addition of a date at the end. 

I selected the above file and all four backups, and selected download.  This is to backup files so I don't mess things up. 

Then I deleted the above file.

Finally I got the backup file with the newest date, and removed its date, so it ultimately replaced the above file name directly. 

Started the plex app through the Package centre, and it all ran perfectly.

Obviously, if required, you can go further back into the backups to get the thing working. 

Tuesday 21st April 2020

Week 2, Day 2
Warmups
Bench: warmups, 157.5x7, 160x7, 162.5x7
Chins: BWx8x4
Med grip Larson press: warmups, 135x6, 140x6, 145x6
Pushdowns: warmups, 50x10x3

Notes
Shoulders felt odd, but went through pretty well all up.  Back is still a little eh, but functioning a little better.  Will still leave the barbell exercises for another week or so. 

Monday 20th April 2020

Week 2, Day 1
Warmups
Pulldowns: warmups, 50x8, 60x8, 70x8x2
Stepups: BWx8x5 each leg
Planks: 20sec x3

Notes
Back is still a dick but slightly better.  Something to do, so had to do something.

Saturday 18th April 2020

Week 1 Day 4
Warmups
Bench: warmups, 196x1, 170x5x3
Pulldowns: warmup, 50x12, 60x12x5
1board med grip: warmups, 160x6, 165x6, 170x6
Plank and a few other things

Notes
Absolutely bucketed down.  Warm, humid.  Went ok otherwise.  The back is still being a dick, but slowly improving.  Planks were harder than they should be :|

Tuesday 14th April 2020

Week 1, Day 1
Warmups
Bench: warmups, 150x6 (doh), 150x7, 155x7
Chins: BWx8, 5x8x2, BWx8
Larson press paused: warmup, 120x6, 125x6, 130x6
Pushdowns: warmups, 30x12, 40x12x2

Notes
Back is killing today, absolutely killing.  Doh.  But bench went well.  The week off meant there was substantially less shoulder pain, and no elbow pain.  Good overall, underestimated some of the RPE but thats better than over.  Need a hand full of painkillers, a good sleep and see how the back works. 

Monday 13th April 2020

Week 1, Day 1
Warmups
Highbar squats: warmups, 180x1, 150x5, 160x5
Pulldowns warmups, 50x8, 60x8, 70x8x2
Pulldown abs: 30x12, 50xmessy, 35x12x2
Band hamstring curl: purplex20x3 per leg

Notes
I did a deadlift last week, but can't remember what i did properly, somewhere around 200 off the rack, but a few reps here and there.  But took bench off for the remainder of the week.  Now I have at least a four week block, focussing on RPE and trying to use what I should be rather than going all out.  Squats felt reasonable after a few warmups, 180 single felt good.  Felt sore the following day - not muscular just the stupid back.  Certainly not recovering quite the same way I had been.  Don't quite know why.  Alternating weeks of heavier squats/deadlifts to give the body a chance to recover. 

Tuesday 7th April 2020

Warmups
Bench :warmups, 155x6x2
Chins: BWx8x4
Med grip Larson: warmups, 120x7, 127.5x8
Pusdowns: warmups, 40x12x4

Notes
Sore, but got better as I warmed up.  Hopefully the lighter work and less frequent benching lets me recover a little.

Monday 6th April 2020

Warmups
Highbar squats: warmups, 170x1, 135x5
Pulldowns: warmups, 70x8x2, 80x8, 70x8
Banded leg curls: purplex20x3 each leg

Notes
First day of new block.  Felt reasonable even though I started the day with a sore lower back.

Saturday 4th April 2020

Week 6, Day 4
Warmups
Bench: warmups, 210x1, 195x4, 200x3.5 doh
Pulldowns: buncha

Notes
Everything hurts.  Just not recovering from this.  Sore, and tired.  The 195 was solid enough, but the 200 was a best wishes YOLO.  The three reps was a PR, so thats ok,  I guess :)

Dropping the plan now and reassessing and moving forward.

Thursday 2nd April 2020

Week 6, Day 2.5
Warmups
Rack pull (#8): warmups, 140x5, 180x1, 160x5
Shrugs: 60x12x3
Facepulls: bands x whatever

Notes
Just trying to protect the back so reducing the ROM as a means to that end.  Will see how it goes.

Wednesday 1st April 2020

Week 6, Day 2
Warmups
Bench: warmups, 187.5x5x4
Cable rows: warmups, 70x12, 90x12x4

Notes
Well, that sucked.  Triceps were quick to fatigue.  Oh well, will get better.  Even though it felt hard as hell to finish off each set, I did it.  One of my heaviest block of 5's.  Residual fatigue from Monday?  Who knows.

Having ideas for my next training.  Two variants of the potential.  2x weekly training.  Either a 3day program, which means 9 weeks will take the best part of 15 weeks. or just going the same duration over 9 weeks but with less.  The main goal to gain more recovery time, and allow for stronger performance on each item.  Especially the joints etc.  Will see how it works.

Monday 30th March 2020

Week 6, Day 1
Warmups
Bench: warmups, 172.5x7x4
Squats: warmups, 60x5x2, 80x5, 100x5x2, 110x5
Chins: BWx8x4
Paused pin press: warmups, 175x6x2

Notes
Weeee.  Hot and sweaty while training.  Toasted afterwards.  Happy tho, not the heaviest 7's but wasn't too hard, just got a pump going and the things that hurt before were pretty ok after a lot of warmup. 

Saturday 28th March 2020

Week 5, Day 4
Warmups, many many warmups
Bench: warmups, 205x1, 190x4x4
Rows: warmups, 70x12x5
1board: warmups, 200x3x4

Notes
Ouch.  Things are starting to ache a little now.  Elbow, wrist, shoulders.  A lot of warming up, and a little Nurofen gel, and it all went down.  Weights felt way harder than they looked, but no real psyching up, so all good.

Friday 27th March 2020

Week 5, Day 3
Pulldowns: warmups, 60x10, 70x10x4, 80x10

Notes
Hitting it lockdown style

Thursday 26th March 2020

Week 5, Day 2.5
Warmups
Rack pulls (#6): warmups, 140x4x3
Rows: warmups, 70x12x4

Notes
Quick session.  Rackpulls set up to mid-shin, so it just avoids the part where I seem to get more stress on my lower back.  Will continue this for a few weeks and see how I feel.  Certainly wasn't heavy.

Wednesday 25th March 2020

Week 5, Day 2
Warmups
Bench: warmups, 182.5x5x5

Notes
Pretty much every joint felt sore, including left elbow, left and right shoulder, quad, and back.  So a lot of warmups.  Felt pretty rough but everything moved pretty well actually.  Good work.  Will do some deadlifts tomorrow, and rows.  This is because I am moving to twice per week movements for squat/deadlift, rather than doing both twice.  Then have Friday off completely, and see how Saturday goes.  May also do some hot/cold work on my shoulders/arms to help for the next couple of days.  May impair recovery, but will see how things actually go.

Tuesday 24th March 2020

Week 5, Day 1.5

Pulldowns: warmups, 70x8x6-7

Notes
Just cranking some work

Monday 23rd March 2020

Week 5, Day 1
Warmups
Bench: warmups, 167.5x7x4
Squats: warmups, 100x8x3
Pin press: warmups, 170x6x3, 170x5, 170x1

Notes
Absolutely toasted.  Body has not recovered at all.  A week of not so great sleep (wonder why), and then running around today to make sure the family is comfortable for the four week lockdown over coronavirus.  Ran out of breath on the last set of pin press, just didn't have any, at the bottom fo the last rep.  So got up, walked around, and then did a single.  Need some good sleep.  I am still tagging this as regionals, but its not going to happen now. 

Saturday 21st March 2020

Week 4, Day 4
Warmups
Bench: warmups, 200x1, 185x4x4
Pendlay rows: warmups, 110x5x2, 115x5x2, 120x5
1board: warmups, 195x3x3

Notes
Weee, getting up there now.  Felt ok but dropped off performance quickly (also keep forgetting my creatine, so maybe...).  Also feeling fatigued from earlier in the week.  Likely because the weights are getting up there as well.  Will add in my recovery steps each night to see if that improves things. 

Friday 20th March 2020

Week 4, Day 3
Pulldowns: six or seven sets around 50-55
Squats: 60x10x5

Notes
Just a little brush up session.  First squats for a week.  Back is eh, but it felt ok during the exercise.  Will slowly add back stuff, and adjust my program for squats/deadlifts.

Wednesday 18th March 2020

Week 4, Day 2
Warmups
Bench: warmups, 177.5x5x5
Rows: warmups, 70x12, 80x12x4, 90x12

Notes
Still not deadlifting or squatting, but the back was feeling better.  Triceps/shoulders tired from Mondays workout, so will back off the pushdowns on Monday night, at least lower the intensity.  Weight was still good, and speed was good, just hurt a bit to do the movement.  Working from home meant I trained at lunchtime rather than mornings.

Monday 16th March 2020

Week 4, Day 1
Evening

Chins: BWx8x4
Pushdowns: 40x8, 45x8, 50x8x2

Notes
Elbows felt better this week than they have been for the last couple of pushdown sessions.

Monday 16th March 2020

Week 4, Day 1
Warmups
Bench: warmups, 162.5x7x3
Pin press: warmups, 165x6x3

Notes
Feeling extremely tired, garbage sleep.  5hrs 23min according to the app, with one wake up in the middle.  Weight felt easy, but holding the breath suffered.  Back is starting to feel better, but will leave it for another few days before I do anything.

Saturday 14th March 2020

Week 3, Day 4
Warmups
Bench: warmups, 197.5x1, 180x4x4
Rows: warmups, 40x10, 50x10x6
1board: warmups, 190x3x3

Notes
Not a bad day in the jungle.  Weights all felt comfortable.

Friday 13th March 2020

Week 3, Day 3
Pulldowns: Five sets of up to around 50

Notes
Stupid back means stupid squats are not done

Wednesday 11th March 2020

Week 3, Day 2
Warmups
Bench: warmups, 172.5x5x4
Deadlifts: warmups, 192.5x4x2
Rows: warmups, 70x12, 80x12x4

Notes
Not a bad session but not the best.  Lower back felt the deadlifts, majorly.  Will track how it recovers and see what needs to be done to avoid too much pain.

Monday 9th March 2020

Week 3, Day 1
evening

Chins: BWx8x6
Pushdowns: warmups, 40x8, 45x8x2, 50x8

Notes
Chins are harder than when I was doing the bbing work, but also not warmed up as much.

Monday 9th March 2020

Week 3, Day 1
Warmups
Bench: warmups, 157.5x7x3
Highbar squats: warmups, 170x5x4
Paused pin press: warmups, 160x6x3

Notes
Not a bad session.  Back was feeling it before lifting, but a bit of warmup and roller seemed to help it move.  A couple of exercises to finish off tonight.

Saturday 7th March 2020

Week 2, Day 4
Warmups
Bench: warmups, 195x1, 175x4x3
Paused Deadlift: warmups, 167.5x3x2
Pendlay Row: warmups, 110x5, 120x5x3
1board: warmups, 185x3x2

Notes
Quick session in the morning as went away on a day trip.  Pretty good session.  Nothing too difficult. 

Friday 6th March 2020

Week 2, Day 3
Warmups
Squats: warmups, 155x7x2
Pulldowns: 50x10, 60x10, 70x10x2

Notes
Nice squat session, pulldowns also felt good

Wednesday 4th March 2020

Week 2, Day 2
Warmups
Bench: warmups, 167.5x5x4
Deadlifts: warmups, 187.5x4x2
Cable rows: warmups, 70x12x2, 80x12x2

Notes
Holy humidity.  Rained during the morning and then heated up, so 94% humidity or so a Dew point of 20...moist.  Training was fine.  Didn't sleep well and back feels it, but still got it done.  Need to stretch lower body more.

Monday 2nd March 2020

Week 2, Day 1
Evening

Chins: BWx8x5
Pushdowns: warmups, 40x8, 45x8, 50x8x2
Curls: 20x8, 25x8x3

Notes
Weoot

Monday 2nd March 2020

Week 2, Day 1
Warmups
Bench: warmups, 152.5x7x3
Highbar squats: warmups, 165x5x3
Pin press: warmups, 155x6x2

Notes
Not a hard session but the lower back/SI felt off so the squats were more awkward than they should have been.  Ok for benching.  Some assistance stuff tonight.

Saturday 29th February 2020

Week 1, Day 4
Warmups
Bench: warmups, 192.5x1, 170x4x2
Paused deadlifts: warmups, 162.5x3
Pendlay row: warmups, 100x5, 110x5x3
1board: warmups, 180x3x2
Lying extension: warmups, 50x12x3

Notes
First week done, and the final day is the rarest day of the year.  Simple enough.  Working on bench technique is never done, so tried to keep tension on the chest compared to my normal sink and throw technique.  Nice enough if I didn't cock up my pauses.  Deadlifts and rows comfortable, and 1board I tried to pause it lightly on the board, which felt that way but didn't look that way.  Nice comfortable day. 

Friday 28th February 2020

Week 1, Day 3
Warmups
Highbar squats: warmups, 150x7
Pulldowns: 50x10, 60x10x3

Notes
Was going to do banded leg curls but forgot.

Wednesday 26th February 2020

Week 1, Day 2
Warmups
Bench: warmups, 162.5x5x3
Deadlifts: warmups, 182.5x4
Rows: warmups, 60x12, 70x12x3

Notes
First early morning session that worked.  Felt sore and tired, but otherwise a nice easy morning session.  Tried to be strict on locking out the bench, and ended up being OK at it, but occasionally rushing, even the pauses.  Oh well, keep progressing. 

Monday 24th February 2020

Week 1, Day 1
Warmups
Bench: warmups, 147.5x7x2
High bar squats: warmups, 160x5x2
Paused pin press: warmups, 150x6x2
Chins:  BWx8x4
Pushdowns: 40x8, 45x8x2

Notes
The first day of my competition block.  Was meant to train in the morning, but instead I messed up my alarm and slept in.  So worked in this evening.  Bench was great, squat was harder than it should have been but still ok.  All good as a start.

Friday 21st February 2020

Week 7, Day 5
Warmups
Bench: warmups, 180x1, 200x1, 170x6, 180x7

Notes
Just a quick bench session as I won't have the time or energy to do it in the weekend.

Thursday 20th February 2020

Week 7, Day 4
Warmups
Feetup med grip bench: warmups, 122.5x12, 130x12, 137.5x12
Med grip Pulldowns: warmups, 60x12, 70x12x2, 75x12x2

Notes
Last few days before getting into my competition block.  Looking forward to that, and getting back to normal width grip, and lower reps.  Gonna be like a holiday.  Day was ok, picked the right load for the bench, hit within a little of 10RPE on that last set. 

Wednesday 19th February 2020

Week 7, Day 3
Warmups
SLDL: warmups, 140x12, 160x12, 170x12
Stepups: bwx15, 10x15x2, 15x15

Notes
Weeet... hit failure with 170, so pretty solid stuff.  Stepups happened after a break due to life getting in the way.  So sweaty. 

Tuesday 18th February 2020

Week 7, Day 1
Warmups
Incline bench: warmups, 130x8, 140x8, 150x8
Pull-ups: BWx10x4
Tempo feet up bench: warmups, 100x15, 105x15, 110x15
Cable rows: warmups, 60x15, 70x15, 80x15x2

Notes
Humid and sweaty as shit.  Inclines were good, pull-ups really good.  Tempo bench was ok, I took a few second break to finish off the last set.  Trained in the evening, rather than getting up early, as sleep was absolute garbage.

Monday 17th February 2020

Week 7, Day 1
Warmups
Squat: warmups, 150x8, 165x8, 180x8
Banded leg curls: purple+black x30, x24, x27, x30

Notes
Crap, absolutely tooted.  But most I have done since injuring myself last time, and most I have done high bar since restarting, maybe.  Hot evening, sweating even before knee sleeving it. 

Saturday 15th February 2020

Week 6, Day 6
Warmups
Bench (TnG): warmups, 200x1, 210x1, 216x1, 220x1, 227.5xlololololololololololol
Rows: warmups, 120x6, 125x6
Incline bench: warmups, 105x15, 115x15, 125x15
Pulldowns: warmups, 50x12, 60x12x4

Notes
Weee...  wasn't feeling the greatest going into today.  The higher volume smashing me somewhat.  So did touch and go.  Was quite good.  Massive.  Even the 227.5 felt pretty good, but no real chance of that going up :)  Happy with the 220, and the 227.5 will fall this year.

Friday 14th February 2020

Week 6, Day 5
Warmups
Front squats: warmups, 80x8x3
Good Mornings: warmups, 80x12x3

Notes
Fronts getting better, shoulders have enlarged a little so it fits behind them sorta ok. 

Thursday 13th February 2020

Week 6, Day 4
Warmups
Pulldowns: 60x12x2, 70x12, 75x12x2
Feet up medium grip bench: warmups, 120x12, 125x12, 132.5x12
Super set: rear delts, side delts
Super set: db curls, lying extension

Notes
Tired today so trained all in the evening.  Gonna be deadly next week.  Its been kicking my ass this week. 

Wednesday 12th February 2020

Week 6, Day 3
Warmups
SLDL: warmups, 140x12x4
Stepups: 5x15, 10x15, 15x15x2
Banded leg curls: purple+blackx30x3

Notes
Missed yesterdays shoulders and arms but dinner was nicer.  Sleep was garbage.  This session was great, but legs and back absolutely toasted. 

Tuesday 11th February 2020

Week 6, Day 2
Warmups
Incline bench: warmups, 120x8, 130x8, 140x8
Chins: BWx10x4
Tempo(ish) feetup medium bench: warmups, 100x15, 105x15x2
Rows: warmups, 60x15, 70x15x3

Notes
Ok morning.  Bench felt tired but worked well.  The sorta tempo stuff was ok, but the last set I put the weight down and rested before finishing my last few reps.  Rows easy enough, but pumped back.

Monday 10th February 2020

Week 6, Day 1
Warmups
Squats: warmups, 140x8, 150x8, 160x8
Banded leg curls: black and purplex30x3
Pistol squats: BWx15x3

Notes
Happy with the squat, knee sleeves on but its getting back to my highbar of my last real cycle before injury. 

Saturday 8th February 2020

Week 5, Day 6
Warmups
Bench: warmups, 180x1, 200x1, 210x1, 170x6, 175x6
Rows: warmups, 100x6x2
Incline Bench: warmups, 100x15x3
Pulldowns: 50x12, 60x12x4

Notes
Was trying to optimize my technique.  Really hard work, as it feels wrong compared to what I was doing.  I am still not sure as it didn't really achieve what i wanted for most of it.  Belly tightness is good, but as tight in the back as I was doing, I don't know if that functions well for me.  The other stuff was just work.  Left my back toasted, nicely toasted. 

Friday 7th February 2020

Week 5, Day 5
Warmups
Front squats: 60x8x3, 73x8
GM: 73x12x2, 85x12
Banded leg curls: purple+blackx30x3

Notes
A little different but felt OK.

Thursday 6th February 2020

Week 5, Day 4
Warmups
Pulldowns: warmups, 60x12x5
Feetup med grip bench: warmups, 120x12x3
Rear delts, Side raises, db curls, lying extensions

Notes
Another day, another bit of work.  Warm.

Wednesday 5th February 2020

Week 5, Day 3
Warmups
SLDL: warmups, 120x12, 130x12x4
Stepups: bwx15x2, 10x15x2
Banded leg curl (both legs): purple+blackx30x3

Notes
Killer.  Absolutely toasted.  Warm.  But the good thing is that the SLDL movement is actually hammering the hamstrings, which I have always found difficult to target.  12s are painful. 

Tuesday 4th February 2020

Week 5, Day 2
Evening

Rear delt, side delt, curls, pushdowns

Tuesday 4th February 2020

Week 5, Day 2
Warmups
Incline bench: warmups, 120x8x3
Chins: BWx10x4
Feet up tempo bench: warmups, 100x15x2, 100x9
Cable rows: 50x15, 60x15x4

Notes
More, and warm.

Monday 3rd February 2020

Week 5, Day 1
Warmups
Squats: warmups, 130x8x3
Banded leg curls: purplex30x4
Box pistol squat: BWx15(per leg)x3

Notes
Toasty

Saturday 1st February 2020

Week 4, Day 4
Warmups
Bench: warmups, 180x1, 202.5x1, 210x1
1board: 180x1, 200x1, 220x1

Notes
Long day.  Had been cleaning gutters and cutting branches and stuff all day, then decided to get a bench session in.  Everything felt heavy, so while the 210 was a little uneven, at least i got it.  220 on 1board felt good, but a bit tired by that point.  Looking forward to getting a peaking block in, see where it leads me.

Wednesday 29th January 2020

Week 4, Day 3
Warmups
SLDL: or RDL: something.  up to 150x12

Notes
Done.  A couple of days off this week, then a good bench workout.  Then back into the six days a week monster.

Tuesday 28th January 2020

Week 4, Day 2
Warmups
Incline bench: warmups, 140x8
Chins: BWx10x2, -bandx10
Curls: up to 37.5x12
Pushdowns: up to 40x12

Notes
Didnt get around to training in the morning, so just did a quick session in the evening.  The incline presses were significantly easier than doing the same weights for the same reps on squats.  Might be stronger in bench, maybe. 

Monday 27th January 2020

Week 4, Day 1
Squats: warmups, 140x8
Banded leg curls: single leg purplex30x3

Notes
Down week, so much less work.  Happy with 140, wasn't a maximum but wasn't easy. 

Saturday 25th January 2020

Week 3, Day 6
Warmups
Bench: warmups, 200.5x1, 205x1, 172.5x6, 175x6
Rows: warmups, 125x6x2
Incline bench: warmups, 110x15, 120x15, 125x15
Pulldowns: 60x12x3, 65x12x2

Notes
Ok, hot.

Friday 24th January 2020

Week 3, Day 5
Walking lunges: 5x15x4
Banded GM: purple and black x20x4
Banded leg curl: both legs purple and black x30x3

Notes
Ok, sore.

Thursday 23rd January 2020

Week 3, Day 4
Pulldowns: warmups, 60x12x4, 65x12
Feet up med grip bench: warmups, 115x12, 125x12, 132.5x12

Notes
Feeling it.

Wednesday 22nd January 2020

Week 3, Day 3
Warmups
SLDL: warmups, 130x12, 140x12x2, 140x9 lol
Stepups: 5x15x4
Banded leg curls: purplex30x3

Notes
Felt good actually, but hamstrings gave out on the fourth set, but thats a good thing.  Stepups pumped things up.

Tuesday 21st January 2020

Week 3, Day 2
Evening

Superset of: rear delts, side delts, barbell curls, pushdowns x4
then 3x12 with ab pulldowns.

Notes
Yeah. 

Tuesday 21st January 2020

Week 3, Day 2
Morning
Warmups
Incline Bench: warmups, 110x8, 120x8, 130x8
Chins: BWx10x4
Feet up bench: warmups, 100x15x3
Rows: warmups, 60x15,70x15x3

Notes
Tired, and lower back is toast, but good session.  Chins are slowly getting better, but being lighter would help these.  Feet up bench was meant to be tempo' but that didn't happen. 

Monday 20th January 2020

Week 3, Day 1
Warmups
Squat: warmups, 130x8x3
Banded leg curl: purplex30x3
Pistol single leg box: BWx15x3

Notes
Didn't really feel up to this, but got it all done.

Saturday 18th January 2020

Week 2, Day 6
Warmups
Bench: warmups, 190x1, 200x1, 170x6x2
Rows: warmups, 120x6x3
Incline press: Warmups, 100x15, 110x15, 120x15
Pulldowns: five sets with 60kg for some

Notes
Good day.  Should have called the bench @190 but 200 sounded cooler. 

Friday 17th January 2020

Week 2, Day 5
Warmups
Walking lunges: 5x15x4
Banded GM: purple+blackx15x4
Banded leg curls: bunch of light stuff

Notes
Followed up by walking and appearing wobbly as anything.

Thursday 16th January 2020

Week 2, Day 4
Evening
Warmups
Superset: rear delts, side delts, db curls, lying extension for 4 sets
Abs x 4sets

Notes
Top up... nothing serious.

Thursday 16th January 2020

Week 2, Day 4
Morning
Warmups
Pulldowns: warmups, 50x12, 60x12x4
Med grip feetup bench: warmups, 110x12, 120x12, 125x12

Notes
Quick, but felt pretty good.  Body is generally sore, but not broken sore.  Touch wood. 

Wednesday 15th January 2020

Week 2, Day 3
Warmups
SLDL: warmups, 100x12, 120x12x4
Stepups: BWx15, +5x15x3
Banded leg curl: purplex30x3

Notes
Should not have eaten quite as much before the lifting, and foods that I shouldn't have been eating.  So felt overly full and off, so the deadlifts sucked. 

Tuesday 14th January 2020

Week 2, Day 2
Evening

Superset: Rear delt, side delt, barbell curls, pushdowns, pulldown abs: 4sets

Notes
Felt ok, pump and that. 

Tuesday 14th January 2020

Week 2, Day 2
Morning
Warmups
Incline bench: warmups, 100x8, 110x8, 120x8
Chins:  BWx10x4
Flat tempo feet in air bench: warmups, 90x15, 100x15, 100x12 (oof)
Cable rows: warmups, 30x15, 50x15, 60x15x2

Notes
Weee... felt exhausted from garbage sleep but went OK.  Everything was fine, chins got better from last week, did about 10 of the 40 reps with band assistance.  Flat bench was good until my triceps just ran out of steam. 

Monday 13th January 2020

Week 2, Day 1
Warmups
Squats: warmups, 120x8x2, 130x8
Banded leg curls: purplex30x3
Bench pistol squat: BWx20, BWx14, BWx10

Notes
Not too bad.  Mid back was tired and all that.  It didn't appreciate rolling yesterday.  But felt ok once warmed up and moving.  Weights OK. 

Saturday 12th January 2020

Week 1, Day 6
Warmups
Bench: warmups, 180x1, 160x6x2
Rows: warmups, 120x6x3
Incline bench: warmups, 90x15, 100x15, 110x15
Pulldowns: warmups, 50x12x2, 55x12x3

Notes
Good morning, felt good.

Friday 10th January 2020

Week 1, Day 5
Warmups
Walking lunges (each side): BWx15x2, 5x15x2
Banded GM: purple+blackx15x4

Notes
Not bad, but still a good pump occurred. 

Thursday 9th January 2020

Week 1, Day 4
Evening

Superset with: Rear delt, side delt, db curls, tricep extension, ab pulldowns

Notes
All good, nothing too difficult.

Thursday 9th January 2020

Week 1, Day 4
Warmups
Pulldowns: warmups, 50x12x5
Med grip feet up bench: warmups, 100x12, 110x12, 120x12

Notes
Weeeee, will also do a quick evening session.  Bench was again medium grip, and touched slightly higher than nipple level.  Pulldowns were similar, slightly closer grip.  Goal is to improve ROM from the movements.  Pump was real.  Feeling pretty much sore.

Wednesday 8th January 2020

Week 1, Day 3
Warmups
SLDL: warmups, 90x12, 100x12x4
Stepups: BWx20x4
Banded leg curls: purplex30x3

Notes
Blurg... pumped up from the stepups and leg curls

Tuesday 7th January 2020

Week 1, Day 2
Morning
Warmups
Incline bench: warmups, 80x8, 100x8x2
Chins: 40 reps, including some assisted
Tempo flat bench: warmup, 80x15, 90x15x2
Cable rows: warmup, 40x20x4

Evening
Superset, rear delts, side delts, barbell curls, pushdowns x4

Notes
Most reps on bench touched above nipple level, and were medium grip, elbows out.  Primarily to hit the chest harder, which seemed to function well.  I think the weights are right, but relatively meaningless on this first week.  Will cut down any reps above 15 to 15, I don't think the additional reps helps a lot.  Finally, the chins are hard and I couldn't do all reps  myself, so used a single mini band to help get through them.  Sore from it all... 

Monday 6th January 2020

Week 1, Day 1
Warmups
Squats (slower eccentric): warmup, 100x8, 120x8x2
Banded leg curls: purplex20, purplex18, purplex15
Pistol box squat: BWx20, BWx10x2

Notes
Gonna hurt tomorrow.

2020 plans

Weeeee.... just on the tail end of two weeks off training, off eating better, off not drinking.  Then I will get into the training for the year.

2019 overview
Competed in three bench meets last year and did a deadlift in a fun meet. 
Hit 200, then 202.5 and finally 212.5 in those meets.  I went into the year never benching over 195 in competition, but hit that number five times overall.  Broke a few WCPA records, and hit a weight equal to the NZPF record, but it was raised to 215.  So close to the good level. 

Hit a good number of training PRs, both bench rep work, and volume work, and I hit a 215 on competition gear the week before nationals. 

Also hit a comfortable 220kg squat, and a 250kg deadlift.  Then promptly managed to break my leg and my back :|

so onto 2020

2020 plans 

Competitions
Two primary competitions this year.  Still only doing bench only, but will be attempting to train 3-lift.

WCPA Regional 3 Lift and Bench Only Champs - Viking Brothers, Lower Hutt, April 25th/26th. 
NZPF Bench Press National Champs - Bay of Plenty, likely some time in September/October. 

There is an Oceania Powerlifting meet in Noumea later in 2020 as well, but no particular plans for this.  There is opportunity for two 'International' meets in 2021.  The Asia Pacific Powerlifting meet in Australia 2021, and then the Commonwealth Powerlifting and Bench meet in Auckland near the end of 2021.

So plans
That provides me plenty of time to do what else is needed.  Dropping a bit of fat and adding as much muscle as I can.  Seven week hypertrophy block before the first competition cycle.   Diet will be slightly reduced calories, but fat enough not to worry. 

Goal is to add a little muscle, but drop enough weight that I have an easier job of making weight, and also the ability to eat into the competition without fear of being too heavy. 

Also hope to get a good run at Squats and Deadlifts, as I still want to hit some larger numbers and maybe a 3-lift meet at some point. 


So, onwards and upwards.