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.
Monday, March 30, 2020
Sunday, March 29, 2020
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.
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, March 27, 2020
Friday 27th March 2020
Week 5, Day 3
Pulldowns: warmups, 60x10, 70x10x4, 80x10
Notes
Hitting it lockdown style
Pulldowns: warmups, 60x10, 70x10x4, 80x10
Notes
Hitting it lockdown style
Thursday, March 26, 2020
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.
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, March 25, 2020
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.
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.
Monday, March 23, 2020
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.
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.
Sunday, March 22, 2020
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.
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.
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, March 18, 2020
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.
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, March 16, 2020
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.
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.
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, March 14, 2020
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.
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
Pulldowns: Five sets of up to around 50
Notes
Stupid back means stupid squats are not done
Wednesday, March 11, 2020
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.
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.
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, March 9, 2020
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.
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.
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, March 6, 2020
Friday 6th March 2020
Week 2, Day 3
Warmups
Squats: warmups, 155x7x2
Pulldowns: 50x10, 60x10, 70x10x2
Notes
Nice squat session, pulldowns also felt good
Warmups
Squats: warmups, 155x7x2
Pulldowns: 50x10, 60x10, 70x10x2
Notes
Nice squat session, pulldowns also felt good
Wednesday, March 4, 2020
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.
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, March 2, 2020
Monday 2nd March 2020
Week 2, Day 1
Evening
Chins: BWx8x5
Pushdowns: warmups, 40x8, 45x8, 50x8x2
Curls: 20x8, 25x8x3
Notes
Weoot
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.
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.
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