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.
Thursday, May 28, 2020
Tuesday, May 26, 2020
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.
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, May 25, 2020
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.
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, May 23, 2020
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.
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.
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, May 19, 2020
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.
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, May 18, 2020
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.
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, May 16, 2020
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.
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, May 14, 2020
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.
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, May 12, 2020
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.
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.
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.
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.
warmups
Sumo deadlifts: warmups, 180x1, 160x5x2
Notes
Hard session and a little late, but happy a no belt sumo pull of that level.
Tuesday, May 5, 2020
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.
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.
Warmups
Squat: warmups, 60x8, 70x8, 80x8, 90x8, 110x1
Stretches
Notes
Rushed later session, no belt, no shoes. Felt ok.
Saturday, May 2, 2020
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.
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.
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