Monday 21st September 2020

 Week 3, Day 1

Warmups

Lowbar squat: warmups, 171x1, 201x1, 210x1, 189x2x4

Stepups: BWx8, 20x8x4

Notes

OK day, but low bar, at least with the way I was doing them (more like my old style of sitback) was not really working for me.  Will go back to the higher bar, heeled squats, after my down week, next week.  

The last week

 Have trained bench, squat and stuff for the last week.

The shoulder is still causing significant issues, and now its making its appearance as reduced force output for the left arm, aka to the point of barely being able to press 150 for a single.  Rep work around 100 is hard, although for Wednesday this week (16 Sep) I did five or so sets with 8-10 at 100kg for inclines, which was good.  Did a ton of pulldowns, wide and reverse grip, and then the shoulder hurts the following day.  But did not hurt in the slightest while it was happening.  Deadlifts tonight, will see if it kicks back tomorrow.  

I was X-Ray'd last week, haven't had any feedback so it must not be bad bad, but likely there is something pinching the nerve.  

Squats on Monday ok, with 200 single and 160x4x4 breakdown.

Likely the Nationals plan is in the toilet.  

Monday 7th September 2020

Week 1, Day 1

Rows: bunch of sets of landmine rows to 55x12

Closegrip feet up: warmups, 100x8, 102.5x8x2

Low bar squats: warmups, 180x1, 190x1, 133x6, x6, x6

Notes

Low bar hammered the mid back so stopped after three sets.   Bench sucked.