Monday 30th November 2020

Warmups

Tempo Squats: warmups, 60x6, 80x6, 100x6x2

Stepups: BWx8, +10x8x4, BWx8

Notes

Helped out at competition on Saturday, and just felt tired since.  Didn't even lift much.  But likely with the plantar fasciitis rearing its head again, the constant pain didn't help.  Felt like garbage all day, but was pretty nice in the evening.  Squat is feeling better, and the 1 legged work helped pump everything up, but had to control the eccentric as dropping down kicked the pain up a notch in the foot.   Sleep is needed.  As is a holiday from work.

Friday 27th November 2020

Warmups

Bench feet up: warmups, 105x8x3

Single arm pulldown: up to 30x12x3

Lying extension: warmup, 40x12, 50x12, 60x12

Bulgarian split squat: BWx12x5

Notes

Nice day.  For the first time it felt closer to 'failure' on bench.  Not from weird shit neural issue, but triceps fatigue.  Felt good.  Everything else was good too.  

Thursday 26th November 2020

Warmups

Deadlifts: lots of sets to 100x3x3

Natural GH raise: reverse bandP+Bx8x5

Banded leg curl: P+Bx30x3

Notes

Great session.  Deadlifts didn't feel that great, but the natural GH felt great.  Sore hamstrings, but hell it felt good.  

Wednesday 25th November 2020

Curls

Pushdowns

Adductor squeeze

Side lunges

Copenhagen adductor

Note

Late night session after a 'Christmas' dinner from work.   

Tuesday 24th November 2020

Warmups

Feet up bench: warmups, 100x8x3

Single arm pulldowns: 10x12, 20x12, 25x12, 30x12x2

Pushups: BWx12x4

Band Rows: P+Bx30x4

Notes

Happy with this day.  Started to get to the load I was having issues with weeks ago, but it was good.  I don't think I had a lock out issue, but the mind was there, so didn't really help.  But done, dusted.  Low RPE really (besides holding breath, which means I run out of steam from that, rather than strength/muscle endurance).  Progress.  Bit by bit.  

Monday 23rd November 2020

Rower: 5mins

Warmups

Tempo squats: warmup, 60x8, 80x8x2

Step ups: BWx12, 10x12x3

Notes

Adductor was feeling a little meh today, but got through everything ok.  The rower was light again, but did it.  

Sunday 22nd November 2020

Walk: 35minutes

Bulgarian split squat: 12x8x5

Rower: 5mins

Notes

Split squat for adductor maintenance.  Have some work to do to ensure balance and then add a little load.  But the goal is the ROM rather than getting maximum load.  Cleaned the garage out yesterday, which meant the rower had some room to play.  So will be adding this into the equation.  Was nice to move today, as most things just hurt.  

Saturday 21st November 2020

Warmups

Bench feet up: warmups, 95x8x4

Single arm pulldowns: warmups, 30x12, 35x12x3

Side raise: 5x12x3

Lying extensions: up to 50x12x3

Curls: single arm things for 3 sets of 12

Notes

Felt ok, will drop the sets of bench from now on, by 1-2 depending on feel.  Adding in a little light shoulder work.  The problem child felt a little eh the next day, or just you could feel it, but not sore.  

Thursday 19th November 2020

SLDL: bunch of light sets

Natural Glut Ham raise: lots of negatives... four sets of eight, give or take

Banded hamstring curls: P+Bx30x4

Notes

Enjoyed this, although the weights were eh...

Wednesday 18th November 2020

Curls

Pushdowns

Adductor Squeeze

Side lunge

Copenhagen hip adduction exercise

Note

Working 

Tuesday 17th November 2020

Feet up bench: 90x8x4
Single arm pulldowns

Pushups: BWx8x3

Band rows

Notes

Ok day.  Feeling fine. 

Monday 16th November 2020

Warmups

Tempo Squat: barx8, 60x8x2

Step-ups: BWx8x3

Belt Squat: 10x12, 20x12, 30x12

Crunches: 12x3

Notes

OK.  Last week, an injury.  This week, not much weight, but a reasonable pump.  Slow movements.  Felt good overall.

Saturday 14th November 2020

Warmups

Feet up bench: warmups, 85x8x4

Single arm pulldowns: warmup, 20x12x4

Pushdowns: 20xlots

Banded Y thing: red x12x3

Cervical neural flossing

Notes

Felt ok, but not great.  

Wednesday 11th November 2020

Warmups

Feet up bench: warmups, 80x8x4

Single arm pulldowns: a number up to 20kgx12 for each arm

Curls

Neural flossing exercise

Notes

Started doing the light touch almost a Spoto press.  But allowed me to stay tighter under the weight, which made everything feel good.  I am writing this on the following Monday, and have done the flossing four or five times now.  And things are feeling better than it was last Monday, thats for sure.

Monday 9th November 2020

Warmups

Squats: warmups, 210x1, 230x1, 184x4, 184x2DOH

Notes

Stupid ass adductor again.  Top set equals my best squat since returning.  Four or five adductor related shits since then.  Then it does a weird pain at the bottom of 184 second rep.  I stood up easily, but it hurt like it had torn/pulled back. But felt ok other than pain.  No bruising in the following week, some pain.

Saturday 7th November 2020

feet up bench: warmups, 75x8x4

Pushdowns: a number

Thursday 5th November 2020

Deadlifts: warmups, 237.5x1 (no belt), 190x2x4 (belted)

RDL: 100x8x3

Banded leg curls: P+Bx30x3

Notes

Felt pretty solid today considering the overall garbage sleep.  Feeling pretty strong and this must be the best beltless pulls I have ever done (not that it is hard, as I never used to do them).

Wednesday 4th November 2020

Bench: warmups, 70x8x4

Pushups plus: BWx8x3

Notes

Shoulder feels eh, but bench is easy.  As it should be.  

Tuesday 3rd November 2020

Rows: warmups, 70x8x4

Curls: a bunch of myoreps from 20kg

Monday 2nd November 2020

Squats: warmups, 225x1, 180x4x2

Notes

Taking it easier today, as I was awake way too early.

Saturday 31st October 2020

Bench: warmups, 65x8x4

Notes

Feeling fine.

Friday 30th October 2020

Rows: 65x8x4

Notes

Shoulder hurt today but felt ok by end of the day

Thursday 29th October 2020

Deadlifts: warmups, 232.5x1, 186x2x4

Banded leg curls

Wednesday 28th October 2020

Bench: 60x8x4

Pushdowns

Notes

oK