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.
Saturday, February 29, 2020
Friday, February 28, 2020
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.
Warmups
Highbar squats: warmups, 150x7
Pulldowns: 50x10, 60x10x3
Notes
Was going to do banded leg curls but forgot.
Wednesday, February 26, 2020
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.
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, February 24, 2020
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.
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.
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.
Friday, February 21, 2020
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.
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, February 19, 2020
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.
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, February 18, 2020
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.
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, February 17, 2020
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.
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, February 15, 2020
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.
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.
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, February 13, 2020
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.
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, February 12, 2020
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.
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, February 11, 2020
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.
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.
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.
Monday, February 10, 2020
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.
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, February 7, 2020
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.
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.
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.
Thursday, February 6, 2020
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.
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, February 4, 2020
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.
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
Warmups
Squats: warmups, 130x8x3
Banded leg curls: purplex30x4
Box pistol squat: BWx15(per leg)x3
Notes
Toasty
Sunday, February 2, 2020
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.
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.
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