Tuesday 27th October 2020

Rows: warmups, 60x8x4

Facepull: red band x20x3

Cable curls (myorep): 20xlots

Notes

Everything felt good.  Rows felt easier than last week, and the facepulls felt great.  Curls were good as well, liking how it feels with the slightly curly attachment, but gripping it tipped over slightly at the bottom.  

Monday 26th October 2020

Warmups

Squats: warmups, 210x1, 220x1, 176x4x2, 179x4x2

Stepups: BWx8, 10x8, 20x8x2

TKE: a set.

Notes

Felt good.  Low back was still tired from the weekend mowing and stuff, but overall happy wit that weight.  Went up with the final sets as it was easier to load, while training with the boy.

Saturday 24th October 2020

Warmups

Pushup +: BWx8x3

Feetup Bench: warmups, 55x8x4

Pushdowns (myorep): 20xlots

Notes

Felt a little eh - after mowing all day - but strong finish with the pushdowns. 

Friday 23rd October 2020

Rows:  55x8x4

Notes

Weee, was ok.  

Thursday 22nd October 2020

Warmups

Deadlifts: warmups, 230x1(Straps), 184x2x4

SLDL: 100x8x3

Hamstring bands: purple and black times burn.

Notes

Good session.  Added belt to last two sets of the rep work, it made life easier.   I did a 210kg deadlift with no straps first, then added straps to the 230, it felt pretty solid really.  Happy with this session, but hamstrings were toasted afterwards.

Wednesday 21st October 2020

Feet up bench: 50x8x4

Notes

Felt good,  Step by step.  

Tuesday 20th October 2020

Rows: 50x8x4

Monday 19th October 2020

Warmups

Squats: warmups, 211x1, 168x4x3

Stepups: low stepx8x4

Notes

Good session, felt heaps better this week.  

Saturday 17th October 2020

Pushup plus: 8x3

Bench: warmups, 45x8x4

Note

Felt ok.  Light as anything.

Friday 16th October 2020

Rows: 45x8x4

Notes

ok, no pain.

Thursday 15th October 2020

Warmups

Deadliftts: warmups, 210x1, 168x2x2

Notes

Long day, long break between food, felt like warmed over garbage.  So called it.

Wednesday 14th October 2020

Pushups plus: kneex12x3

Bench: warmups, 40x12x3

Notes

Light as hell, but did it with no real pain.  Very light back pain afterwards, might be Serratus Anterior from the pushup warmups.

Tuesday 13th October 2020

Walk: so so

Row: warmups, 40x12x4

Notes

Just as it is.

Monday 12th October 2020

Warmups

Squats: warmups, 207.5x1, 166x4x4, 100x15x2

Notes

I did a harder hill walk yesterday, so the lower back and legs were tired.  So took what I had and then did the mahi.  I did a little back work on Saturday, with a row movement this time.  Did not appear to have any repercussions on the shoulder issue, so will repeat with more weight in the next couple of days.  Will also insert a light bench day into the mix.  

Thursday 8th October 2020

Warmups

Beltless Deadlifts: warmups, 225x1, 180x4x4

RDL: 100x8x3

Notes

Didn't feel as good as last week, but still moved OK.  Weight was a good choice.  

Tuesday 6th October 2020

Pulldowns: 20x12, 30x12, 40x12x4

Notes 

Just stepping exercises every few days to see what impacts the shoulder.  I woke in the middle of the night in modest pain with this.  It stuck around for the day as well.  Most of it faded by Thursday.  

Monday 5th October 2020

Warmups
Squats: warmups, 216x1, 172.5x4x4, 100x15x2

Notes

Did not feel quite there, but the loads were OK.  

Thursday 1st October 2020

Deadlifts: warmups, 210x1, 222.5x1, 180x3x4

RDL: 100x8x2

Notes

No benching again.  I had done 200 last week for deadlifts.  No belts.

Monday 28th September 2020

 Squats: warmups, 210x1, 168x4x4, 100x15

Notes

Good day, no benching :(