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.