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.