Wednesday 29th December 2021

Warmups

Leg extensions: light, then 35x20x2, 45x20x2

Adductor squeezes: 1min x 4

Squats: warmups, 100x2x2, 140x1, 160x1

Rows: warmup, 30x12x3

Notes

Weee.  Warm.

Tuesday 28th December 2021

Warmups

Pushup +: 12x3

Bench: warmups, 70x8, 75x8x3

Notes

Nice tidy.  A very slight pain overnight but not "sore"

Monday 27th December 2021

Rower: 10mins

Notes

Bleh... breathing hard

Wednesday 15th December 2021

Warmups

Adductor squeeze: 1m x5

Leg extension (with bfr bands): 20xlots

High bar squats: warmups with BFR, 100x1, 120x1, 140x1

Stepups: BWx10x2

Notes
Nice day.  BFR doesn't seem to do much on my lower body.  

Monday 13th December 2021

Hahha

Not funny

Had a sorta regression, but driven by sleeping on the wrong side which still tears it up.  

Had done squats to 120, with leg extensions before hand on Tuesday.  Then left it for the week.  The shoulder got stirred up by driving to Paekakariki on Saturday but bounced back quickly.

Monday

Warmups

Pushup +: 12x3

Bench: 60x8x3/4

Ok day.

Monday 6th December 2021

Warmups

Pushup +: 12x3

Bench: warmups, 50x8x4

Notes

Felt good this evening.  Probably due for a regression :|. 

Sunday 5th December 2021

Warmups

Pushups +: 8x3

Cable row: 30x12x4

Notes

Like nothing

Saturday 4th December 2021

Warmups

Pushup +: 8x4

Bench: warmups, 45x8x4

Notes

Felt pretty simple.

Thursday 2nd December 2021

Warmups

Side lunges x lots

Sumo deadlifts: 60xfewxlots, 100x2x3, 100x1

Leg curls: 15x20, 25x20x3

Notes

Shoulder felt better in the evening.  Felt fine overnight too, with painkillers taking that edge off.  

Wednesday 1st December 2021

Warmups

Pushup +: knees x8x3

Tbar Row: 15x12x4

Notes

Shoulder hurting like garbage most of the day, think it was largely because of sleeping on it, rather than the training.  

Tuesday 30th November 2021

Warmups

Adductor squeeze: 1min x5

Squats: warmups, 60x8x3, 80x2, 100x1, 60x8

Leg extensions: 15x20, 35x20x3

Copenhagen move

Notes

Shoulder felt good overnight.  

Monday 29th November 2021

Warmups

Pushup +: knees x8x3

Bench: warmups, 40x8x4

Notes

Lets start over again.  Felt good and improved overnight.  

Monday 8th November 2021

Leg extensions: 35x30x3

Leg curls: 25x30x3

Ezbar curls/extensions

Notes

Depressingly, the radiculopathy I have been suffering from since June last year, until December, and then from August, until recently, has gotten worse once again.  So trying to limit my work to lower body leg ex/curl.   I think the arm work set it off again.  

Tuesday 2nd November 2021

Warmups

Incline bench (#3 ~30deg): warmups, 90x1, 60x8, 70x8, 75x8

Cable row: warmup, 50x12x5

Pushups: 15x3

Negative Chins: 3x3

Notes

Shoulder was hurting for the first time in a week or so.  After squats yesterday.  Benched in the evening, it moved ok for what it was.  Higher incline is weirder thats for sure.  

Monday 1st November 2021

Warmups

Highbar squats: warmups, 185x1, 105x12x2

Leg curls: warmups, 35x12x8

Notes

Fast session.  Just did lying curls instead of splitting it across standing/lying.  Will probably split it next week, assuming I get off my butt quicker.  

Saturday 30th October 2021

Warmups

Bench: warmups, 120x1, 125x1, 90x5x3

Closegrip pulldown: warmups, 30x12, 50x12x4

Overhead pin press: 20x8, 30x8, 40x8, 47.5x8

Rope pushdowns: 10x12, 30x12, 40x12x2

Curly bar curls: warmup, 30x8, 40x8, 50x2, 40x6

Reverse curls: 40x8x3

Single arm pushdowns: 10x12x3 each arm, 10x12x2 left.

Notes

Working session.  Still having issues with the left hand side, like I have had a stroke.  But working is good.  Gonna have big guns either way.  

Thursday 28th October 2021

Warmups

Side lunges: BWx12x5

Sumo deadlifts: warmups, 190x1

RDL: 100x8x2

Stepups: 10x8, 20x8x3, 20x12

Leg extensions: warmups, 30x30, 40x30x3, 40x20

Notes

Took longer than expected, so will have to get up earlier, not by a lot however, another 5-10mins would have done it (being faster would have well).  Extensions are a great finisher.  Haven't done them for a few years.  

Wednesday 27th October 2021

Walk

Side raises: 5x20x4

Curls: 20x12, 30x12x3

Lying extensions: 30x12x4

Tuesday 26th October 2021

Rower: 5mins light

Warmups

Incline med grip feet up: warmups, 100x1, 70x8, 75x8, 80x8x2

T-bar row: warmups, 35x12, 45x12, 55x12x2

Pushup: 15, 15, 15

Chins (negatives): 3, 3, 3

Notes

Bleh.  Tricep still is not functioning, or firing, but feeling a little better.  Have lost size on the left because of it.  It will come back, just time and effort really.  Humidity making life sweaty.   Eccentric chins are because of fatness but aiming for 5 seconds.

Monday 25th October 2021

Warmups

Adductor squeeze: 1minx5

Highbar squat: warmups, 180x1, 100x12x2

Standing leg curl: 15x12x2, 17.5x12x2, 15x12 (each leg)

Banded hamstring curls: P+Bx30x4

Gripper messing around

Notes

First real session of bbr work.  Dieting as much as I can, lifting heavy.  Don't know where this will end up, but doing a combination is a good start.   So a heavy movement, some work, then some more work.  Seems reasonable.   

Saturday 16th October 2021

I had done a squat and a bench this week.  Nothing exciting

Adductor squeezes: 1minx12

Frog stretch

Sumo deadlifts: warmups, 140x1, 180x1, 200x1

Stepups: BWx8, 20x8x3

Sissy squats: 2Ox12x2

Notes

Felt good, so moved some weight.  Did the stretching before hand to help open my thighs up.  Seemed to be doing it.  And weight moved nicely.  Also ordered a curl bar, and a new adjustable bench.  Just waiting for these to come in.  

Thursday 7th October 2021

Warmups

Med grip larson bench press: warmups, 100x1, 70x12x4

Single arm pulldown: warmuos, 35x12x4

Banded curls, some tricep stuff.

Notes

Shoulder was ok, tricep thing was 'there' but the workout gave me a bit of grief the following day.  But, no painkillers overnight so not bad.  

Tuesday 5th October 2021

Warmups

Sumo deadlifts: warmups 150x2

Stepups: BWx12, +10x12, +20x12x2

Sissy squats: -bandsx12x3

Notes

Good session.  Shoulder felt reasonable.  

Monday 4th October 2021

Warmups

Foam press: warmups, 70x12x4

Single arm pulldowns: 30x12x4

Yup

Sunday 3rd October 2021

Walking warmup

Adductor squeeze: 1minx5

Stretch ankle

Highbar squat: warmups, 140x2

Standing leg curl: 20x15, 25x15, 30x15, 31.25x15 drop 20x30

Banded leg curl: P+Bx three sets to burn not quite failure

Copenhagen move: 12x5

Another walk

Notes

Should was a little eh overnight.  Also got my second dose of the Pfizer yesterday, so hoping I don't get the same side effects, but it is what it is.  This was good.  One of those enjoyable sessions.  Adductor felt a little off during the heavier reps of highbar, but the double was perfectly fine.  Just gotta get back into the normal range of adductor work really.  Happy enough for the work.  Liking the standing leg curls.

Friday 1st October 2021

Warmups

Foam press: warmups, 60x12x4

Single arm pulldown: 30x12x4 (each arm)

Notes

Nice.

Thursday 30th September 2021

Shoulder was sore half the day, but I had the first single night sleep since this began hurting.

Warmups

Side lunges: BWx12x4

Sumo deadlifts (different widths): warmups, 140x1x2, 140x2

Stepups: BWx12x4

Notes

Felt pretty reasonable.  

Tuesday 28th September 2021

Ok, shoulder from yesterday had a little pain, but not as bad as it has been.

So

Warmups

Foam press: warmups, 50x12x4

Single arm pulldown: warmups, 30x12x4 each arm

Notes

Felt good during it.  A little pain overnight, slightly more than there has been.  No massage either, which may have helped.  Sorish as of 10am.  But a cracking sorts most of that out.  Rest it tonight.

Monday 27th September 2021

Bleh

Shoulder is still being problematic.  Rest has dulled the pain slightly, but not completely.  Just means less painkillers, not no painkillers.  Mainly overnight, with the pain during the day not being substantial.  

So, I decided to try some lifting. 

Highbar squat: warmups, 130x2

Banded leg curl: P+Bx30x3

Standing leg curl: 20x12, 30x12x2 each leg

Notes

Ok, weights easy.  Enjoyment, massive.  I like lifting.  Pain.  Eh.  Was stiffish overnight, but nothing extraordinary compared to other days.  Sorer on Tuesday morning than Monday, but it can also be many things.

Goals have changed.  As I am getting through this garbage, I begin my weight class journey.  The goal is to move from 120kg to 105kg in the next two years.  Practically, that means 108kg, followed by a short weight loss and water cut.  Best part of 16.5kg to cut.  Onwards.  This will give me the remainder of year off to cut, and then into the next.  Compete as light 120 for the following year, and then the final push across to 105.  

Saturday 11th September 2021

Warmups

Bench: warmups, 162.5x1, 172.5x1, 40x8x4

Stuff

Notes

Bleh. Done.  The shoulder/tricep weakness has returned, so thats me done for the year.  No more bench competitions until its recovered.  I believe that its a cervical radiculopathy, which starts with strained spinal muscles, thanks to front squat this time, and resulting in inflammation, and sets up the radiculopathy, so nerve pain, and similar radiating out to the shoulder, and arm.  Finally I get reduced strength in triceps/shoulder which impairs bench lockout on the left hand side.  Assuming progression is similar to the last time, it will be 2-3 months before it gets better.  I think the covid vaccination increased the pain for some time, which is a side effect of vaccination.  

Plan for the remainder of the year is to get less fat.  Get more function into the shoulder.  Decrease the pain I am feeling from this garbage.  

Wednesday 8th September 2021

Warmups

Incline bench: warmups, 100x8, 105x8, 110x8x2

Band flies: minix30x2, minix40

Sumo deadlifts: warmups, 180x1, 200x1, 220x1

Standing leg curl: 10x12, 20x12x2 per side

Notes

Shoulder hurts but not when I am playing in the gym.  Happy with the performance.  Top deadlift was harder than I thought it would be but eh, thats ok.  

Monday 6th September 2021

Warmups

Bench: warmups, 180x1, 152.5x5x2

Adductor squeezes: 1min x5

Stepups: BWx15, 10x15, 20x15

Sissy squats: BWx12x5

Facepulls

Copenhagen stuff

Thoracic stretch

Notes

Lunchtime session.  Felt ok.  Need to be faster, but warming up takes the most time.  Sissy squats were brutal stretch.  Happy with those.  

Friday 3rd September 2021

Warmups

Bench: warmups, 160x1, 170x1, 180x1, 162.5x1, 172.5x1, 182.5x1

Foam press: 146x7x2

Shoulder stuff

Notes

Doing less formal stuff, but all involving singles.  Not as strong as even a few weeks ago, but will get there.

Wednesday 1st September 2021

Warmups

Side lunges: 20x12, 30x12x4

Sumo deadlifts: warmups, 100x1x3, 140x1x4, 160x1, 180x1

Incline widegrip bench: warmups, 60x8x3, 80x8, 100x8

Pushups: bwx12x3

Banded flyes: lots

Neck stuff, stretching etc.

Notes

Still stupid ass neck, which I could feel from the weight on my shoulders for lunges...  Deadlifts moved ok.  

Monday 30th August 2021

Warmups

High bar squat: Slow down, pause, fast up: 60x5x2, 80x5, 100x5

Bench: warmups, 160x1

Rope pulldowns: 30x12x3

Neck/shoulder stuff   

Notes
Sick of not doing anything.  Stupid neck.  I believe the rear shoulder is a symptom of the issue, which is largely neck related.  Squat U (yeah, fu) has an article he mentioned front squat causing pain, that radiates to the rhomboids, which I get, but he finds its from deeper than the superficial muscles, but the deeper ones.  I do notice a decrease in symptoms with adjustment (roller) long the upper spine, plus neck cracks (manual adjustment).  Last time this happened, I fell.  I had pain for a few weeks, competed, then had a couple of weeks off.  And things were improving.  The comments in my notes for those sessions were all "felt good" but I added in front squats, and overhead presses.  Both potential issues for the stupid back.  Then the shoulders started to hurt on the tenth day after two sessions of shoulders and one of front squat.  This time was the day after my third session of front squats.  

Sunday 29th August 2021

Massage gun

Seated thoracic twist with side bend: a number

Threading the needle: some

Cervical flossing: a few

Notes

Decided that its my spine that starts all of this.  So just working on some spinal mobility, so just doing it all.   Nationals are postponed, so no clue when I need to be functional.  

Wednesday 25th August 2021

Warmups

Bench: warmups, 167x5x5

Some back stuff

Notes

Stupid thing is still hurting.  Covid lockdown is continuing.  Garbage.  

Monday 23rd August 2021

Warmups

Bench: warmups, 159x7x4

Pulldowns: 50x8x5

Notes

Vaccinated on Saturday.  Feel ok from really, but the lower back was feeling a little funky.  Don't know if its related.  The spine/shoulder issue is still there, hurting like hell across the night, waking every few hours even with painkillers.  Absolutely zero impact on bench.

Saturday 21st August 2021

Warmups

Bench: warmups, 188x1, 167x4, 167.5x4x3

Facepulls, etc

Notes

Shoulder hurt like shit all night, but absolutely zero impact on bench.  Benched in slides, so is really a Slide PR.  Will be in lockdown for at least a week.  No idea if this will hit the bench nationals, but it already took out the 3lift Nationals.  It is what it is.  

Thursday 19th August 2021

Warmups

Bench: warmups, 149x6x4

Sumo deadlift: warmups, 180x1, 200x1, 220x1

Notes

Everything felt good except for shitty sleep due to sore shoulder

Wednesday 18th August 2021

Warmups

Bench: warmup, 161x5x5

Pulley row: 60x12x5

Pushdowns: 30x12, 35x12, 40x12, 45x12x2

Notes

Shoulder sucked all night, but doesn't hurt during benching.  Think I am getting the finger tingles too, but movement is fine and lifting is not impacted.   Currently on Level 4 lockdown due to Delta making its appearance through the MIQ system.

Tuesday 17th August 2021

Warmups

Adductor squeeze: 1minx5

High bar squat: warmups, 195x1, 157x7x3

Stepups: BWx20x5

Notes

Eh, shoulder/midback again, stupid asshole thing.

Monday 16th August 2021

Warmups

Bench: warmups, 153x7x4

Pulldowns: 50x12, 70x12x4

Med grip bench:  warmups, 150x6, 155x6x2

Notes

Shoulder is feeling toasted today.  Will see how it tracks over time, as I suspect it is due to the front squats.  Will add in some massage, and foam roller, plus try and sleep on my other side.  Might also need some painkillers, as it did wake me up a little.

Sunday 15th August 2021

Side lunges: 20x12, 30x12, 40x12x3

Copenhagen stuff: 12x5

Front squats: warmups, 100x5, 110x5x2

Banded leg curls: 2Ox12, 2O+Bx12x4

Notes

Not feeling it this morning.  Doh.  

Saturday 14th August 2021

Warmups

Bench: warmups, 186x1, 160.5x4, 162x4x3

Pendlay rows: warmups, 110x5, 120x5x4

Foam press: warmups, 185x3, 187.5x3, 185x3

Lying extensions: 70x12, 77.5x12, 82.5x12

Notes

Early session, as I had a task to do before lunch.  Seeing as how sore/fatigued I felt going into this, I was pretty happy with the outcome.  Still more work to do.  Time to get stronger.  

Thursday 12th August 2021

Warmups
RFESS: BWx12x5

Sumo deadlift: warmups, 215x1

RDL: warmups, 120x8, 140x8, 150x8

Bench: warmups, 145x6x4

Nordic curls: purplex8x3

Notes

Killer.  Feeling absolutely toasted after deadlift work.  Think I should swap nordic curls on Thursday for the band curls on Sunday, as I can't do them justice after hitting the RDLs at a decent weight.   Its all ok but eh.  Bench would probably be easier first too.

Wednesday 11th August 2021

Warmups

Bench: warmups, 157x5x5

Cable rows: 70x12, 80x12, 90x12x3

Pushdowns: warmups, 30x12, 35x12, 40x12, 45x12x2

Notes

Another low energy morning.  Feeling quite tired.  If I am waking in the middle of the night, then I need to get into bed earlier to survive this 6x weekly lark.  One more day then a day off.  

Tuesday 10th August 2021

Warmups
Adductor squeeze: 1min x5

High bar squats: warmups, 192.5x1, 146x7x3

Stepups: BWx12, 10x12x2

Notes

Bleh.  Midback was tired really quickly, work was work.  

Monday 9th August 2021

Warmups

Bench: warmups, 149x7x4

Pulldowns: warmups, 50x12, 60x12x4

Med grip bench: warmups, 150x6x3

Notes

Tired, didn't sleep properly with a sore stomach.  Worked through the sets.

Sunday 8th August 2021

Warmups

Side lunges: BWx12, 10x12, 20(bar)x12, 30x12, 35x12

Copenhagen adductor: BWx12x5

Front squats: warmups, 100x5x3

Banded leg curls: 2Ox30, 2O+Bx30x4

Notes

Sore back overnight, but felt OK into the morning.  Side lunges were good, and the first time using a barbell for loading.  Plus I kept my balance, which was the main risk.  Loading is good.  Everything moved well, but the leg curls result in a massive burn.  Another week down. 

Saturday 7th August 2021

Warmups

Bench: warmups, 183x1 (@7.5), 157x4x3

Pendlay rows: warmups, 100x5, 110x5x4

Foam press: warmups, 180x3x2

Lying extensions: warmups, 70x12x2, 72.5x12

Notes

Pretty average session but worked through it all.

Thursday 5th August 2021

Warmups

RFESS: BWx12, 10x12x4

Sumo deadlift: warmups, 210x1

RDL (#6): warmups, 120x8, 140x8

Bench: warmups, 141x6x3

Nordic curls: -Px8x3

Notes

Nice mid morning session with a day off work.  Sumo moved nicely.   

Wednesday 4th August 2021

Warmups

Bench: warmups, 153x5x4

Cable rows: warmups, 70x12x5

Pushdowns: warmup, 30x12, 35x12, 40x12, 45x12x2

Notes

Not the nicest session but moved.  Rows with the wide bar felt nice.  Nothing too heavy for those, with tomorrow being deadlifts.  Formulating multi-year plan for squats/deadlifts, with a goal in mind.  

Tuesday 3rd August 2021

Warmups

Adductor squeeze: 1min x 5

High bar squats: warmups, 190x1, 140x7x2

Step ups: 10x12, 20x12x2

Notes

Nice session, even if I didn't really want to go out there in the first place.  Bar moved nicely.

Monday 2nd August 2021

Warmups

Bench: warmups, 145x7x3

Pulldowns: 50x12, 60x12x4

Med grip bench: warmups, 150x6x2

Notes

Colder morning again.  Chugged along nicely.  I should work on breathing during higher rep sets, but eh.  Not as though I need oxygen.  I think.  

Sunday 1st August 2021

Warmups

Side lunges: BWx12x5

Copenhagen Adductor: BWx12x5

Front squats: warmups, 90x5x3

Banded leg curls: 2Ox30x5

Notes

First Sunday session, which was nice enough in the end.  Just a little work.

Saturday 31st July 2021

Warmups

Bench: warmups, 180x1 (@7), 153x4x2

Pendlay rows: warmups, 100x5x3

Foam press: warmups, 180x3

Lying extension: 60x12, 70x12x2

Notes

First week of benching down, eight more to go.  Couple more weeks of ramping up volume, then its into the thick of the work.  

Thursday 29th July 2021

Warmups

RFESS: BWx12, 10x12x4

Sumo deadlifts: warmups, 205x1

RDL(#6): warmups, 100x8

Bench: warmups, 132.5x6x2

Nordic curls: -2Ox8x3

Notes

Took a little longer than expected, so will have to get out of bed earlier to achieve it once the volume comes up.  Also have to get used to getting up earlier more often over the course of the week.  Everything moved well, and felt good.  

Wednesday 28th July 2021

Warmups

Bench: warmups, 144x5x3

Rows: warmups, 50x12, 70x12x4

Pushdowns: warmups, 30x12, 35x12, 40x12x3

Notes

Will have to get up earlier for this once I ramp up the sets/load, but everything moved nicely.

Tuesday 27th July 2021

Warmups

Adductor squeeze: 1min x5

High bar squat: warmups, 181x1(@7), 133.5x7

Step up: 10x12x3

Notes

Not the best sleep in the world, but it went pretty well all up.  More reps than I have been doing but its needed to build up the legs a little.  Diet was good yesterday, and weight is behaving.  

Monday 26th July 2021

Warmups

Bench: warmups, 136.5x7x2

Pulldowns: warmups, 50x12x5

Med grip bench: warmups, 140x6

Notes

Light little introductory session, building over the next two weeks.  

Thursday 22nd July 2021

Warmups

RFESS: BWx12x5

Sumo deadlifts: warmups, 180x1, 200x1

RDL: 60x8, 80x8x3

Nordic hamstring curls: -2Ox8x3

Notes

Nice little morning sessions.  Need to either get up earlier, or move through things quicker.  

Last session before starting the light intro week of the nationals block.

Tuesday 20th July 2021

Warmups

Adductor squeezes

Front squat: warmups, 70x5x4

High bar squat: warmups, 130x1, 150x1, 170x1

Stepups: BWx8x4

Notes

Little morning session to get things moving.  Front squats always suck, but tis ok.  A quick single afterwards followed by some work.  

Saturday 17th July 2021

Warmups

Bench: warmups, 170x1, 190x1, 205x1

1board: warmups, 170x1, 200x1

Notes

Sickness still involved, but worked up to a good weight... new this year PR so can't complain.  Didn't move the quickest or most confidently, but it moved.   Think I will have an off week next week, a pivot week, so will train a little if I feel like it, then take an extra light introductory week before the block leading into the nationals.  

Wednesday 14th July 2021

Warmups

Med grip bench: warmups, 160x4, 162.5x4x3

Notes

Bleh.  Been sick for the last couple of days.  Not feeling the best so did a bit of work.  Lower RPE but still moved OK. 

Monday 12th July 2021

Warmups

Foam press: warmups, 165x6x5

Pulldowns: 50x10, 70x8, 75x8, 80x8x3

Med grip banded 1board: warmups, 160x6x3

Notes

Super bleh.  Weights moved ok but everything was creaky/cold/sore.  Need better feeding and sleep.  But weight is also back towards the correct zone for this time out of competition (11 weeks).

Saturday 10th July 2021

Warmups

Bench: warmups, 1951, 182.5x3x5

Pulldowns: 30x12, 50x12, 70x12x3

1board: warmups, 185x3, 187.5x3x2

Notes

Bleh... hard work but got through it all.  Taking squat/deadlift work off next week, and dropping back the RPE for two weeks, then a break before the Nationals training block.

Thursday 8th July 2021

Warmups

RFESS: BWx12x5

Sumo deadlifts: warmups, 210x1, 200x4x2

Notes

Blerg.  Quick session in the morning. Everyone else in the house is off sick, so eh.

Wednesday 7th July 2021

Warmups

Med grip bench: warmups, 170x4x6

Overhead pin press: warmups,80x3, 83x3x2

Rows: warmups, 30x12, 50x12, 70x12, 90x12, 110x12

Pushdowns: warmups, 30x12, 35x12, 40x12x3

Notes

Pretty eh day, but worked through everything.  Fatigue set in by the last set of med grip so was higher in RPE than the target, but eh.  All varies anyway.

Monday 5th July 2021

Warmups

Foam bench: warmups, 170x6, 172.5x6x4

High bar squats: warmups, 200x1@9, 169.5x5x2

Banded med grip 1board: warmups, 155x6, 160x6x2

Pulldowns: warmups, 50x8, 70x8x4

Notes

Weee..  Started off feeling a bit sore, but went through it ok.  Triceps were dying early.  Got through it all.  Squat felt good, well the first rep set did, but then had a bigger break before the second one due to dealing with the little one.  Wen't ok.  

Saturday 3rd July 2021

Warmups

Bench: warmups, 190x1, 175x3, 180x3, 181.5x3x3

Rows: warmups, 130x5, 135x5x2

1board: warmups, 190x3, 192x3x2

Pulldowns: 50x20x3

Lying extension: 60x12, 70x12x2

Notes

Weeee.  These sessions take some time but happy with the work.  Should have gone straight to 180 for the first, but was nervous (even though I classified my 190 as RPE8.5.  Shouldn't have, and went to 181.5 for the 400lb mark.  A nice step forward.  Have a few more ideas for my Nationals block.  Going to be some fun.

Thursday 1st July 2021

Warmups

Bulgarian Squats: BWx12x5

Sumo deadlifts: warmups, 207.5, 192.5x4x2

Notes

Got up late, and it was cold, so just did what was required for pulls.  

Wednesday 30th June 2021

Warmups

Med grip bench: warmups, 161x4, 165x4. 167.5x4, 170x4x3

Rows: warmups,50x12, 70x12, 90x12x3

Overhead pin press: warmups, 80x3, 83x3, 85x3

Pushdowns: 30x12x2, 40x12x3

Notes

Not a bad session.  Cold and slow, but got there in the end.  Should have been more aggressive in the first few sets of the bench movement, but just didn't feel it in warmups, and the first couple of sets.

Monday 28th June 2021

Warmups

Foam press: warmups, 166x6, 167.5x6, 170x6x3

High bar squats: warmups, 190x1, 162.5x5x2

Banded med grip 1board: warmups, 150x6x3

Pulldowns: warmups, 60x12, 70x12, 75x12, 80x8x2

Notes

Good session.  No messing around but started late so I finished later than I should have.  The foam was good and on point, but fatigue killed that last set.  So stuck to a lower RPE on the assistance work.  Squats felt good, and moved well.

Saturday 26th June 2021

Warmups

Bench: warmups, 185x1, 170x3, 172.5x3x5

Rows: warmups, 120x5, 130x5x4

1board: warmups., 187.5x3, 190x3, 195x3

Lying extensions: warmups, 70x8, 75x8, 80x8

Notes

Eh session.  Felt tired/sore from the Thursday workout.  I need to stop messing around on the computer while training, as this shit took way too long.  Also shouldn't have gone to 195 for the final 1board, a little bit too heavy, but still did it.  

Thursday 24th June 2021

Evening

Warmups

Split squats: BWx12x5

Sumo deadlifts: warmups, 204x1, 188x4x2

Nordic curls: 2)x5x2

Rows: 5 sets or so

Rope pushdowns: 5 sets or so

Notes

Nice enough evening session, bloated enough to make my belt uncomfortable.  

Thursday 24th June 2021

Warmups

Medium Grip bench: warmups, 160x4, 164x4, 165x4x4

Overhead press: warmups, 80x3, 82x3x2

Notes

First session for today.  Will be back for deads tonight.  This session took longer than it should have. It was cold.  Sue me.

Monday 21st June 2021

Warmups

Foam Press: warmups, 160x6, 165x6x4

High bar squats: warmups, 185x1, 154.5x5x2

Med grip banded 1board: warmups, 155x6, 160x6x2

Pulldowns: warmups, 60x12, 70x12x2, 75x12x2

Notes

Always takes longer than I think.  Well, especially if I muck around on the computer rather than training properly.  Hard work today, but getting up there.  

Back on it Thursday morning.

Saturday 19th June 2021

Warmups

Bench: warmups, 182.5x1, 165x4, 167x3, 168x3, 170x3x3

Pendlay row: warmups, 120x5, 130x5x4

1board: warmups, 180x3, 187.5x3, 190x3

Lying extensions: 60x12, 70x12x3

Notes

Didn't click with the singles, but may have been the litre of plasma I donated yesterday :|  But the reps, just clicked.  Besides doing an extra on the first set, I certainly underestimated the target today.  Everything else was rocking, so who knows.  Next week will be adjusted due to traveling Tuesday and back Wednesday, so will likely move Wed to Thurs morning, and just relax more while away.  Moving forward.  

Wednesday 16th June 2021 (evening)

Rope pushdowns: warmups, 30x12, 40x12x4

Wide grip rows: warmups, 50x12, 60x12x4

Notes

Quick tidyup of the days planned exercises.  

Wednesday 16th June 2021

Warmups

Med grip bench: warmups, 155x4, 157x4x5

Sumo deadlift: warmups, 205x1, 184.5x4x2

Overhead press: warmups, 80x3x3

Notes

Only the a.m. work, ran out of time before I had to get ready, so will tidy up the rest tonight.  First time including deadlifts back in the Wednesday rotation for some time.  Didn't feel quite natural today, but moved ok.  

Monday 14th June 2021

Warmups

Foam press: warmups, 155x6, 157.5x6x4

High bar squat: warmups, 180x1, 146x5x2

Med grip banded 1board: warmups, 140x6, 145x6x2

Pulldowns: warmups, 50x12, 60x12x4

Notes

First really early session, which seemed to take a bit too long, but was a good session. Squats felt pretty good all around.  Benching was nice.  

Saturday 12th June 2021

Warmups

Bench: warmups, 174x1(@7), 160x3, 162x3x3

Rows: warmups, 100x5, 120x5x3

1board: warmups, 170x3, 175x3, 180x3

Lying extensions: 60x12, 67.5x12x2

Notes

Quick early session as I was helping out all day at a Special Olympics powerlifting meet.  Fun day but long after a training session. 

Thursday 10th June 2021

Warmups

Bulgarian squats: BWx12x5

Sumo deadlifts (belted now): warmups, 180x1, 200x1, 181x4

Goodmornings: 60x8, 80x8x2

Notes

Might be starting to train only in the morning from now on.  These sessions are getting quite late, and I tend to eat before them, so I felt pretty bloated in this one.  But, I put more effort into positioning, and tightness for the deadlifts.  Tighten the core, contract the lats, apply tension to the bar, and then squeeze off the ground.  Felt good.  Just need to consistently do this, and maybe consistently get better.  The e1RM value is better than earlier in the year, on my first supposed @7 week with belt.  So that is progress. 

Wednesday 9th June 2021

Warmups

Medium grip bench: warmups, 140x4, 150x4, 152.5x4x3

Overhead pin press: warmups, 80x3x3

Rope pushdowns: warmups, 40x8, 45x8, 50x8x3

Cable rows: 60x12, 65x12, 70x12x3

Notes

Nice first session of medium grip.  Hit the working weight pretty quickly, so may be getting better at the RPE stuff.  Doubtful, but who knows.  Felt pretty good considering the residual pain I have had since Saturday, compounded by Monday.  Moving forward.  

Monday 7th June 2021

Warmups

Foam press: warmups, 150x6x4

High bar squats (belt now): warmups, 170x1, 139x5

Med grip banded 1board: warmups, 130x6, 140x6

Pulldowns: warmups, 50x12x5

Notes

First day of new block and feeling pretty good, well, considering the residual pain from the weekend session.  First day back at squats in the morning as well, and it moved nicely.  Belt helps of course.  

Saturday 5th June 2021

Warmups

Bench: warmups, 170x1, 190.5x1, 200x1, 170x4x4

Pendlay rows: warmups, 120x8x3

Overhead pin press: warmups, 80x3, 87.5x3, 91x3

Notes

Weeeee.  Hit my first 200 since stupid ass injury.  Used Eleiko plates too, so it was pretty much top notch. It moved better than the 190 did.  The first set of 170 drop downs sucked, but the next three were solid.  End of the first off season block, stepping into the second off season block on Monday.  Planned 5 weeks, but can stretch out before the National training block starts.  The nationals block is 8 weeks, rather than 9, and I plan to train pretty heavy right until the Wednesday before the meet.  I have had a few cycles where my best weight happened the week before, so may as well make on meet day.  

Thursday 3rd June 2021

Warmups

Bulgarian squat: BWx12, 20x12x3, BWx12

Sumo deadlifts: warmups, 195x1, 180x2x2

Notes

Bleh.  

Wednesday 2nd June 2021

Warmups

Incline Bench: warmups, 143x5, 146x5, 150x5x3

Overhead pin press: warmups, 71x3x6

Pushdowns: warmups, 30x8, 40x8, 45x8, 50x8x2

Wide rows: warmups, 60x12, 80x12x2, 90x12x2

Notes

Nice morning session, took my time though.  Weight moved nicely considering the poor sleep I have been having lately.  Also got me to remember, I hit a 160, and failed a 170 bench at the beginning of the year (end of last).  So I have made some substantial progress in the last couple of blocks, looking forward to the new one next week.  Journey is half the fun, and its good to be moving forward on the journey.  

Tuesday 1st June 2021

Warmups

Adductor squeezes

High bar beltless squats: warmups, 150x1, 165x1, 143x2x5

Stepups: bwx8, 10x8x2, 15x8x2

Notes

After the down week last week, it felt way better this week.  Moved nicely.  All fun.  

Monday 31st May 2021

Warmups

Foam press: warmups, 160x7, 162x7x3

Rope pulldowns: warmups, 50x8, 60x8x4

Med grip 2board: warmups, 172.5x6, 175x6, 177.5x6, 180x6

Notes

Good session.  I really like the foam press.   Went well, weight moving nicely, probably closer to an @8 than @9 but all good.  I made up for that in the 2board, where the last set was way harder than the one before it.  All good though.  Progress.  

Saturday 29th May 2021

Warmups

Bench: warmups, 180x1, 184x1, 160x4, 165x4, 167.5x4x2

Pendlay row: warmups, 100x8, 110x8, 120x8x3

Overhead press: warmups, 75x3, 80x3, 85x3

Lying extensions: warmups, 60x12, 67.5x12x2

Notes

Good session, even though I was slightly tired/sore from going to Whanganui in the morning to pick up a rack for a Special Olympics event I am helping out at.

Thursday 27th May 2021

Warmups
Split leg squats: BWx12x5

Sumo deadlifts: warmups, 195x1, 175x2x5

Good mornings: 60x12x3

Notes

Garbage day.  Did what I could.  

Wednesday 26th May 2021

Warmups

Incline bench press: warmups, 140x5, 142x5x4

Overhead press: warmups, 66x3x6

Pushdowns: warmups, 40x8, 50x8x4

Wide grip rows: warmups, 60x12, 70x12x4

Notes

Not feeling the great, and the bar speed was not the most rapid, but work was good, and I hit my RIR targets nicely.  The Overhead is feeling better.  

Tuesday 25th May 2021

Warmups

Adductor squeezes

High bar beltless squat: warmups, 100x5x2, 120x5x2

Notes

Nothing major.  Adductor has just been feeling off for a week, so just taking it easier to keep things flowing.  Will keep doing the direct adductor work.

Monday 24th May 2021

Warmups

Foam bench: warmups, 150x7, 155x7, 157.5x7x2

Pulldowns: warmups, 50x12, 60x12, 65x12x3

Med grip 2board: warmups, 170x6, 175x6, 170x6x2

Notes

Great weights.  Not so great feeling.  Just seemed to drain me really quickly this morning.  Dropped off before the end of the 7's, and then held on right until the final set of the 6s on 2board, where I really dropped off the planet.  This weeks goal is to eat more consistently across the week. 

Saturday 22nd May 2021

Warmups

Bench: warmups, 170x1, 182x1, 160x4, 162x4x3

Pendlay rows: warmups, 100x8, 110x8x4

Overhead pin press: warmups, 74x3, 77x3, 79x3

Lying extension: warmups, 60x12, 67.5x12x2

Reverse curls: 20x12, 30x12, 35x12x2

Notes

Nice session, feeling pretty solid all over and everything moved nicely. A good step up on bench load compared to previous cycles.  

Thursday 20th May 2021

Warmups

Single leg split squats: BWx12, 10x12x3, 20x12

Beltless sumo deadlifts: warmups, 180x1, 200x1, 202.5x1, 180x2x5

Banded hamstring curls: 2O x tooooons.

Notes

Didn't really feel great to start with, but everything moved pretty well.  Just feel beaten.  

Wednesday 19th May 2021

Warmups

Incline bench: warmups, 132.5x5, 135x5, 137x5x3

Overhead pin press: warmups, 65x3x6

Rope pushdowns: 30x12, 40x12, 45x12x3

Rows: warmups, 50x12, 60x12, 65x12x3

Notes

Tired, sore, eh.  Session went well realistically.  

Tuesday 18th May 2021

Warmups

Highbar beltless squats: warmups, 170x1, 143.5x3x6

Stepups: +20x12x3

Notes

Late and bleh session.  Should really get up early to do these sessions.  But it chugged through.  

Monday 17th May 2021

Warmups
Foam press: warmups, 147x7, 147.5x7, 149.5x7, 150x7

Pulldowns: 50x12x2, 60x12x3

Med grip 2board: warmups, 170x6x4

Notes

I like the foam press, its feeling like a solid movement.  Moving ahead of my full range 7rm from the last  block.  Hoping to top 155-160 @8.  Which will be good.  

Saturday 15th May 2021

Warmups

Bench: warmups, 180x1, 152x4, 153.5x4, 155x4x2

Pendlay row: warmups, 80x8, 100x8x4

Overhead pin press: warmups, 70x3, 75x3, 76x3

Lying extension: 60x12x3

Curls: 10x20x3

Notes

Weird session.  Kept taking bench out too far lifting off, which threw off everything else.  Weight was ok in the end.  Blaming the deadlifts yesterday.  Eating needs to get better too.

Friday 14th May 2021

Warmups

Single leg split squat: BWx12, +10x12x3

Beltless sumo deadlifts: warmups, 195x1, 169x2x5

Notes

Day late because of life, but got it done.  Moved OK, a little easier than last week, progress.  

Wednesday 12th May 2021

Warmups

Incline bench: warmups, 120x5, 125x5, 130x5, 133.5x5x2

Overhead pin press: warmups, 62.5x3x6

Pushdowns: 30x12, 40x12x2

Wide rows: 50x12, 60x12x2

Notes

Late night with European conference online.  Bleh.  Trained after 9am, with caffeine, but definitely was not functioning.  Oh well, happy with the incline performance.  

Tuesday 11th May 2021

Warmups

Beltless highbar squat: warmups, 160x1, 129.5x3x6

Stepups: BWx8x2, 15x8x3

Notes

Mixed up little session, as I went away in the middle of it.  Thought 160 was going to be harder than it actually was after multiple days of soreness, and adductor being a dickhole.  The rep work was comfortable.  

Monday 10th May 2021

Warmups

Foam Bench: warmups, 140x7, 143x7, 144x7, 145x7

Pulldowns: 50x12x2, 60x12x3

Med grip 2board: warmups, 165x6, 170x6x3

Notes

Really garbage sleep.  But session went OK until the energy level just dropped of a cliff.  Chugged through the 2board work.  

Saturday 8th May 2021

Warmups

Bench: warmups, 177.5x1, 146x4, 147.5x4x2

Pendlay Rows: 60x8, 80x8, 90x8x3

Overhead pin press: warmups, 65x3, 70x3, 72x3

Lying extensions: 40x12, 45x12x2

Band curls

Forearm fun

Notes

Nice session, everything moved ok, used the belt on bench again and it seemed to work nicely.  Made extra sure to keep the tension on.  Pause before lowering, pause at the bottom, and then hold at the top.  Everything else was cream.

Thursday 6th May 2021

Warmups

Single leg split squat: BWx12x5

Sumo beltless pulls: warmups, 180x1, 190x1, 200x1, 161x3x4

Notes

Dinner took forever, so it was relatively late start, so just did the pulls and left it there.  They moved well.  Should have left it at 190, but happy how 200 moved.  

Wednesday 5th May 2021

Warmups
Incline bench: warmups, 100x5, 107.5x5, 115x5, 120x5

Overhead pin press: warmups, 60x3x6

Cable rows: 30x12, 50x12x4

Rope pushdowns: 30x12x5

Notes

Nice little session in the morning.  Just guessing where the incline weight should be, still possibly a little light, but the RPE target was basically nothing.

Tuesday 4th May 2021

Warmups

Adductor squeezes

High bar beltless squats: warmups, 160x1, 126.5x3x4

Stepups: BWx12,+10x12x2

Notes

Slow session as I was watching The Bad Batch, on May the Fourth.  Ok day.  

Monday 3rd May 2021

Warmups

Foam board: warmups, 130x7, 135x7, 137.5x7

Rope pulldowns: 20x12, 30x12x4

2board Med Grip: warmups, 150x6, 160x6x2

Notes

First block of off-season work.  Playing with other movements, slightly narrower grip on the bench.  Have also trained bench, squat, and deadlift for the last week.  Like a 150 beltless highbar squat, multiple sets of bench that were pretty solid really, and a 175 sumo beltless pull.  Pressed a 190 on Saturday, slightly narrower grip, and overall pretty solid move.  Gonna be some improvements there.  

Today was good work.  The foam for the bench is a foam pad used for hip thrusts and stuff.  Sinks a little when paused, but work was comfortable.   Working off an RIR target, rather than %1RM.   Just trialing.  

Wellington and Central Powerlifting Association Regional Bench Press Championships 2021, The Platform Gym, Papaioea

Dropped a few KG from water weight, and weighed in at 119.2kg to compete in the M1 under 120kg class.

The bench meet was run inside of the three lift, so I had a long wait between weigh in and competition.  messed around, rehydrated and ate a little bit.

Started warmup early, banded work, then pulldowns, and then onto bench.

A bunch on the bar for a few sets, 60kg for a few sets, 100kg for two singles, 140kg, and then 160kg as my last warmup.

Opener: 175kg - three whites

Second: 185kg - three whites, ok lift

Third: 190kg - no lift.  Didn't lock out.

For a few things to improve.

1.  Just not setting up correctly on the competition day.

2.  I don't think the really light training week works for peaking

3.  I need some more lockout work, triceps.  

I contemplate moving my grip back in slightly.  As most of the biggest benchers in the world operate under a fairly close grip.

At least untested.

Julius Maddox - holder of the worlds biggest bench press, 355kg.  Is the size of a small truck, but still benches with what looks like his ring finger, on the ring.  

John Haack - all around Captain America, benching over 260kg at 90kg.  Longish arms too, but benching with little finger on the rings.

Dan Bell - world record holder, benching 275kg and has his ring finger, on the rings.

Alternatively Thomas Davis benches 320kg + and has his index finger on the ring.

Pun Teofilo - NZs best bench only lifter, does a slightly narrower grip

Richy George - NZs second best bench only lifter, who is in my class, benches quite narrow as well.

Worth a go.  

Wednesday 21st April 2021

Warmups

Bench: warmups, 137x1x3

Notes

Done for competition.  Let's see how Sunday goes.  

Monday 19th April 2021

Warmups

Bench: warmups, 156.5x3x3

Notes

Eh

Saturday 17th April 2021

Warmups

Bench: warmups, 187x1, 176x2x3

Rope pulldowns: few sets

Pin press: warmups, 175x2, 177.5x2, 180x2

Rope pushdowns: 30x12x3

Notes
Good session.  Compared this to my 182.5 prior to the Club lift.  It moved way faster, and I held it before and after.  I also help the 180 pin press for some time after.  The pin press was hard, as they always are, but solid.  Happy.  Two more sessions.  

Wednesday 14th April 2021

Warmups

Bench: warmups, 166.5x3x3

Overhead pin press: warmups, 60x3x5

Rope pushdowns: warmups, 30x12x4, 30x20

Cable rows: warmups, 50x12x4, 50x30

Notes

Ok session.  Not perfect technique on the bench, but it moved smoothly enough.  Heaviest Wednesday for quite some time.  I am making progress, but its step by step.  Overhead presses are good, just adding volume, and then will add weight.  Its about the smooth movement, rather than straining.  Three more sessions.  One heavy, two lighter, then go time.

Tuesday 13th April 2021

Adductor work

Notes
Off squat and deadlift for the next fortnight as I peak into the 25th Region bench champs.

Monday 12th April 2021

Warmups

Bench: warmups, 155x5x3

Pulldowns: warmups, 50x12x5

1board close grip: warmups, 155x5, 160x5x2

Notes

Tired, but bench was easy, board presses were harder this week.  But moved best on the last set.  

Saturday 10th April 2021

Warmups

Bench: warmups, 180x1, 172.5x2x4

Pendlay rows: warmups, 130x5x2, 140x5x3

Paused pin press: warmups, 170x2, 175x2x3

Lying extensions: warmups, 82.5x8, 91x8, 95.5x8

Notes

Not the best sessions but solid all over.  The bench was definitely better than the pin press this week.  But both are a little down on e1RM than last week.  Thats ok.  

Thursday 8th April 2021

Warmups

Split squats: BWx12x5

Belt less Sumo deadlift: warmups, 185x1, 164x2x5

Nordic hamstring 2O:  BWx5x5

Notes

Felt sore all day but was a really solid session.  Last week on Squats/deadlifts for a few weeks, as I back off for competition.

Wednesday 7th April 2021

Warmups

Bench: warmups, 163.5x4x4

Overhead pin press: warmups, 60x3x3

Rope pushdowns: warmups, 40x12, 45x12x4

Rows: warmups, 60x12, 65x12x4

Notes

Solid little session.  Triceps toasted.

Tuesday 6th April 2021

Warmups

Adductor squeezes

High bar belt less squats: warmups, 160x1, 135x3x6

Step ups: BWx12, +10x12x3

Notes

Not a bad day at all.  Squats feeling good, solid, but not particularly fast.   Step ups were fun, but pumped the heck out of my quads.  Fun.  Did a walk afterwards to get things rolling.  

Monday 5th April 2021

Warmups

Bench: warmups, 148x6x4

Rope pulldowns: warmups, 50x12x5

1board closegrip: warmups, 155x5, 157x5x4

Notes

Surprisingly hot session but chugged through.  Nothing too hard, weights feeling good.  

Sunday 4th April 2021

Stretching 30minutes ish

Notes

Trying to get the body moving a bit more on Sundays.  

Will be modifying my week slightly. 
Monday: Bench

Tuesday: Adductor1/Squat/quads

Wednesday: Bench/shoulders/triceps

Thursday: Adductor 2/Deadlift/Hamstrings

Saturday: Bench/Triceps

Sunday: Adductor series/Stretching 

Mainly to get more work done across the week, do less per session as I am old, and still progress.  Will also be working on my training blocks post-regionals.  

Saturday 3rd April 2021

Warmups

Bench: warmups, 177.5x1, 167x3x5

Pendlay rows: warmups, 120x5x2, 130x5x3

Pin press (#25): warmups, 163x3, 170x3, 172x3

Lying extensions: warmups, 80x8, 85x8, 92x8

Banded curls plus rope curls

Notes

Nice session.  Back is still weird.  But weights moved well.  Happy with the pin press weights.  Lying extension to 92 to comfortable be over 200lb.  

Thursday 1st April 2021

Warmups

Split squat: BWx12x5

Beltless sumo deadlift: warmups, 170x1, 180x1, 156x2x5

Notes

Quick session after a long day.  Well, woke early and then brewed a beer.

Wednesday 31st March 2021

Warmups

Bench: warmups, 157.5x4x4

Overhead pin press: warmups, 60x1, 50x3x3

Rope pushdowns: warmups, 35x12, 40x12, 45x12x3

Cable rows: warmups, 65x12, 75x12x3, 85x12

Notes

Tired.  But pretty comfortable wee session.  Step by step.

Tuesday 30th March 2021

Warmups

Adductor squeeze

Beltless High Bar squat: warmups, 150x1, 126x3x6

Stepups: BWx12x3

Side lunge

Copenhagen movement

Notes

Tired, and stupidly humid.  Squat moved nicely, everything chugged through.  The stepups are added. I should build a real step rather than using my bench.  Works though.  

Monday 29th March 2021

Warmups

Bench: warmups, 142x6x4

Closer grip Pulldowns: Warmups, 50x12, 60x12x4

Close grip 1board: Warmups, 140x5, 150x5, 153x5x3

Notes   

Tired enough, and feeling off, but weights moved pretty well.  Happy with the close grip work.  

Saturday 27th March 2021

Warmups

Bench: warmups, 175x1, 159x4x4

Pendlay Rows: warmups, 100x5, 120x5x4

Pin press: warmups, 155x3, 162x3, 166x3

Lying extensions: warmups, 80x8, 85x8, 90x8

Band curls

Notes

The lower back side pain was massive today, but training was good, so eh..  

Thursday 25th March 2021

Warmups

Single leg split squat: BWx12x5

Beltless Sumo Deadlifts: warmups, 160x1, 142.5x3x4

Notes

Short session to reintroduce the deadlifts.  Solid, reasonably comfortable.

Wednesday 24th March 2021

Warmups

Bench: warmups, 150.5x5x5

Overhead pin press (#50): warmups, 40x3x3

Rope Pushdowns: 30x12, 35x12, 40x12x3

Cable rows: 50x12, 70x12x4

Notes

The issue with my lower lat area popped up today, likely from squats last night.  For once it didn't really impact sleep but I felt it during bench.  It was actually the area that cramped a bit in competition, so maybe correlated.  Weights were easy.  Added in overhead work today, which is going to be focussed on movement rather than load for some time.  May add a belt in the end.  

Tuesday 23rd March 2021

Warmups

Adductor squeeze

Beltless highbar squat: warmups, 140x1, 114.5x3x4

Side lunge: BWx12, 10x12, 20x12x3

Copenhagen move: kneex12x5

Notes

First squat back.  Felt ok, if a little wobbly. 

Monday 22nd March 2021

Warmups

Bench: warmups, 145x7x4

Pulldowns: warmups, 50x8, 60x8x4

Close grip 1board: warmups, 140x6, 145x6x2

Notes

Nice session but early.  Getting used to it once more.  

Saturday 20th March 2021

Warmups

Bench: warmups, 175x1, 154.5x4x4

Rows: warmups, 90x5, 100x5x4

Pin press: warmups, 157x3, 160x3, 163x3

Lying ext: warmups, 75x8, 80x8, 85x8

Banded curls

Notes

OK day really.  Have done something to my lower lat origin, or something in that area.  It's aching, mainly in bed which messes with sleep.  Weights moved well considering.  For whatever reason my pin press e1Rm went down, even though the weight is heavier than I have used for it in this recovery phase.  

Wednesday 17th March 2021

Warmups

Bench: warmups, 144x5x5

Rows: 45x12, 55x12x4

Rope pushdowns: 20x12, 30x12, 35x12x3

Notes

Not feeling the greatest.  Sore left hand side from the weekend is still hampering sleep.  Bench was harder than it needed to be, thanks to that. 

Monday 15th March 2021

Warmups

Bench: warmups, 136.5x7x4

Pulldowns: warmups, 50x12, 60x12x4

Close grip 1board: warmups, 130x6, 135x6, 137.5x6x2

Notes

Woke really early, so did the session first thing when I could get caffeinated up, rather than being tired in the evening when its best not to.  Bench was feeling tired, but got through with a tricep pump.  For whatever reason, the close grip work felt good.  Undershot RPE a little, but better to take it easier this week.  

Sunday 14th March 2021

Warmups

Bench: warmups, 145.5x4x4

Pulldowns: bunchalight

Notes

Sore as hell, but bench work needed done.  So just catching up on the main bench, but leaving the assistance stuff behind.   Easy peasy.  

Wellington and Central Powerlifting Association Club Lift 2021, Wai Weight Gym, Masterton

On the 30th June 2020, I slipped on muddy grass, while waddling down a flood bank.  This resulted in sore as hell shoulder, and then weird nerve issues that borked my bench for over six months.  

On the 5th November 2020, I had pulled 237.5kg beltless, then followed that up on the 9th November by hitting 230kg squat.  Then while performing much lighter backdowns, my stupid adductor borked itself once more. 

On the 12th January, I weighed in at 127.5kg, after a really fun Christmas and New Year period.

So I planned to enter the first WCPA meet of the year, with a plan to do a three lift.  I had been working hard on letting the shoulder recover, and performing weekly adductor work to get it happier, even though the exercises are awfully boring.

So I started training heavier, and dieting, towards the 13th March Club Lift to be held at Wai Weight gym in Masterton.  

Instead of doing competition squats and deadlifts, I stuck mainly with high bar squat and sumo deadlifts, with the goal of limiting the pressure on my lower back.  

Bench training has been moving forwards, but I am working towards peaking that in April, when there is the Regional championships and I am lifting bench only.

So, after 9 odd weeks of training, some slight management of pains, stupid dieting, and not enough sleep.  Competition time.

Got the weight down to around 121-122, and dropped the remaining amount with a little water loading, so weighed in at 119.5kg.

The adductor was making itself known all week, but reality is that it could have been normal, but stupid self-think contributed to it.  

So, onto competition.  

Squats: going in the e1RM for the weeks leading up was around 208kg.

Opener: 180kg - 3 white lights

Second: 200kg - 3 white lights

Third: 212.5kg - 3 white lights

All relatively easy.  Harder to pick up than actually do.  Probably could have gone around 220kg.

Bench: going in my e1RM was around 184-186kg.

Opener: 170kg - 3 white lights

Second: 177.5kg - 2 white lights

Third: 180kg - 3 white lights

Not so good, the left hand was being slow/stupid.  Cramp as well, thanks to squat.

Deadlifts: going in the e1RM for the two weeks of conventional was around 235kg.

Opener: 207.5kg - 3 white lights

Second: 227.5kg - 3 white lights

Third: 240kg - 3 white lights

Good.  Possibly had a little more, but tore the skin on my thumb with the hook grip on this.  

Total was 632.5kg.  All three lifts were above the WCPA 3Lift M1 120kg record.  I placed third.  Two other M1 lifters popped out of the woodwork, and performed very well.  I am happy with what I did, and this gives me a step to move forward with.  If the Commonwealths are not on at the end of the year, I might hit up another three lift and see where I can push my old mans personal bests.  Its also my second best raw total ever, and my 6th best all time all equipment.  

Wednesday 10th March 2021

Warmups

Bench: warmups, 145.5x5x5

Notes

one set was actually 148

Monday 8th March 2021

Warmups

Bench: warmups, 138x7x4

Comp squat: warmups, 180x1

Close grip 1board: warmups, 140x6, 135x6x3

Pulldowns: 50x12, 60x12x4

Notes

Late session after a visitor came around.  Ok, but rushed a little which made the triceps drop off quickly, so the 1board dropped down a little.  

Saturday 6th March 2021

Warmups

Bench: warmups, 175x1, 182.5x1, 145.5x4x4

Pendlay rows: warmups, 100x5x5

Paused pin press: warmups, 145x3, 152.5x3, 160x3

Lying extensions: warmups, 75x8, 80x8, 85x8

Banded curls: 2Ox20x2, POx20

Notes

Good day.  Probably didn't really need to go to the 182.5 but did.  Oh well.  Working weights easy.  Pin press felt great.  Will make for a good week to come.  

Thursday 4th March 2021

Warmups

Split squats: BWx12, 10x12x2, 20x12x2

Comp deadlifts: warmups, 225.5x1, 219x1x2

Nordic curls: -2Ox8x6

Notes

Not the greatest deadlift session of the year.  Did OK considering, but a little bloated and out of position.  Still did a best of the year lift, and basically a local M1 record, so theres that.  A little less food prior, and a ton more caffeine and I should be ready.  

Wednesday 3rd March 2021

Warmups

Bench: warmups, 136x5x5

Rows: warmups, 50x12, 70x12x4

Rope pushdowns: 30x12x5

Notes
Simple little session, with no real issues.  I finally received my rope handle from Aliexpress, so instantly put into good use.  Feels really nice.

Monday 1st March 2021

Warmups

Bench: warmups, 128.5x7x4 plus one was eight, so eh..

Competition squat: warmups, 190x1, 176x2x2

Closegrip 1board: warmups, 130x6, 140x6x3

Pulldowns: 50x12, 60x12x4

Notes

Not a bad session, besides the heat and the sweat running down my ankles from the knee sleeves.  Used the new belt again, felt a little off in technique.  May have been protecting my leg as it felt a little off yesterday, the adductor that is.  Need to massage and relax it a lot more in the next two weeks.  Also have updated my targets.  Will take what I can get on the day, but its nice to have goals.

Saturday 27th February 2021

Warmups

Bench: warmups, 167.5x1, 138x4x3

Pendlay rows: warmups, 80x5x3, 89x5x2

Pin presses: warmups, 140x3, 145x3

Lying extensions: 6012x3

Notes

Ok session considering I was out in the hot sun all day at an Airshow.  Plus garbage sleep since Tuesday.  

Thursday 25th February 2021

Warmups

Split squats: bwx12x5

Conventional deadlift: warmups, 220x1, 214.5x1x4

Notes

Quick early morning session, went really well.  New belt as well, which was great.   

Wednesday 24th February 2021

Warmups

Bench: warmups, 134x5x4

Pushdowns: warmups, 40x12x5

Rows: warmups, 60x12x5

Notes 

Quite hot (for here) in the garage, and quite tired, so didn't really feel like doing much.  But chugged through it and was pretty good in the end.  Weights easy, which is what they should be at this phase of the block.  We moved on from the Iron Maiden discography yesterday, and started on another from my youth, Suicidal Tendencies.  

Monday 22nd February 2021

Warmups

Bench: warmups, 126.5x7x3

Comp squats: warmups, 189x1, 176x2x3

1board closegrip: warmups, 130x6x3

Pulldowns: 5sets

Notes

Nice little intro session to bench, and ramping up the squat fun.  Slightly lower bar, slightly sitting back, stronger.  Weight went up nicely.  Bench was fine.  

Saturday 20th February 2021

Warmups

Bench: warmups, 170x1, 140x4x2

Pulldowns, extensions and stuff

Notes

Nice last step before the next training block for regionals.

Thursday 18th February 2021

Warmups

Split squats: BWx12, 10x12, 20x12, 30x12x2

Sumo deadlifts: warmups, 200x1, 210x1, 191x2x3

Nordic curls: BWx8x6

Notes

Good session.  Pulls felt pretty reasonable.  

Wednesday 17th February 2021

Warmups

Bench: warmups, 127.5x8x3

Notes

Eh, ok.

Monday 15th February 2021

Warmups

Bench: warmups, 91x12x3

High Bar squat: warmups, 180x1, 161.5x3x3

Notes

Nice little session.  Everything felt comfortable.  Weights getting heavy but moved well.

Saturday 14th February 2021

Warmups

Bench: warmups, 170x1, 177.5x1, 182.5x1

Notes

Fast little simple session today.  Happy with the load and the speed that it moved.  Not perfect, and a long way to get back to where i was, but happy to be back over 400lbs.  Another month to my competition, so lets get at it.  Down week on bench, then ramping up for.  The full lift in a few weeks is a days training for my bench meet at the regionals.  

Thursday 11th February 2021

Warmups

Split squats: BWx12x5

Sumo pulls: warmups, 200x1, 183.5x4x2

Nordic curls: 2Ox12x5

Landmine single shoulder press: barx12, +10x12, +20x12x2

Banded leg curls: P+Bx40x3

Notes

Weee...  went pretty well really.  Deadlifts were better than last week, but kept things relatively low key.  One more week of sumo before I switch over to conventional for the last few weeks rampup to the meet.  

Wednesday 10th February 2021

Warmups

Bench: warmups, 146x5x5

Rows: warmups, 60x12, 65x12, 70x12

Pushdowns: warmups, 40x12, 45x12, 50x12

Notes

Ok session.  Was not feeling up to this, or feeling terribly great.  Left side still being a bit of a dick, but weights went OK.  Heavier than it should be, and 25kg or so down on where it should be.  

Monday 8th February 2021

Warmups

Bench: warmups, 139x7x4

HB Squats: warmups, 177x1, 151x5x2

CG 1board: warmups, 140x6. 145x6x2

Pulldowns: warmup, 60x12x5

Notes

Bleh.  Didn't feel great.  Bench sucky.  Highbar squats felt ok for the single and the first set, but the adductor was feeling a little titchy, so stopped early , for the better part of valor.  Bench needs a break, and then restart the cycle, as its been dragged on a little too long.  Which is realistically what is happening next week.  

Saturday 6th February 2021

Warmups

Bench: warmups, 175x1, 151.5x4x4

Rows: warmups, 100x8, 120x8x4

Pin press: warmups, 155x3, 160x3x2

Lying extensions: warmups, 70x8, 75x8, 80x8

Curls: bandsx lots

Notes

Bleh.  Spent the day traveling and going to a fair, so it was fun, but meant I had to compromise the training.  Singles felt good, everything else felt like garbage.  Including still having an eh issue with the lockout again, on the left.  Pin press was too heavy, should have just stuck with 155.  

Thursday 4th February 2021

Warmups

Split squats: warmups, ??x12x5

Sumo deadlifts: warmups, 200x1, 220x1, 189x4x3

Nordic curls: BWx12x5

Notes

Rather garbage day.  Deadlifts felt off, even though I hit a new heavy single PR.  I should have called it at 200 rather than jumping.  I knew I could do the 220, but didn't need to do the 220.  No straps as well.  Hamstrings were crying after the sets as well.  While it was on the % target, it was too heavy for rep work.  Will adjust this for next week.

Wednesday 3rd February 2021

Warmups

Bench: warmups, 150.5x5, 147x5x4

Pushdowns: warmups, 45x12x5

Rows: warmups, 65x12x5

Notes

Tired, too many other things happening so not great.  The first set was written last week, then I realised it was actually meant to be less weight.  Still have some weirdness occurring on my left hand side, but chugging forwards.

Monday 1st February 2021

Warmups

Bench: warmups, 139.5x7x4

Squat: warmups, 160x1, 170x1, 147x5x4

Close grip 1board: warmups, 137.5x6, 140x6, 142.5x6

Pulldowns: warmups, 70x12x3, 70x8, 50x12

Notes

Hot session (for me..).  Hottest of the year so far.  Also not really recovered from Saturday.  Guess more protein and carbs doesn't fix the lack of good sleep caused by having a few too many beersies.  Oh well, onwards.  Sticking with the set loading for the next couple of weeks before I deload, and start the correct competition cycle heading towards the Regionals.  So squat/deadlift go out of sync to bench for a few weeks.   Close grips went well.  The pulldowns were heavier than I thought I was going to do, but seeing as I cannot count when its hot and all that.  

Saturday 30th January 2021

Warmups

Bench: warmups, 170x1, 154.5x4x4

Pendlay Rows: warmups, 110x5, 120x5x4

Pin press: warmups, 155x3, 157.5x3, 160x3

Lying extensions: warmups, 70x8, 75x8, 80x8

Banded curls: lots eh

Shoulder stuff

Notes

Woot.  Not a bad day.  Still not perfect hitting my targeted RIR but eh, its there.  

Thursday 28th January 2021

Warmups

Single leg squat: BWx12x5

Sumo deadlifts: warmups, 210x1, 181x4x3

Nordic curls: x12x5

Single arm shoulder press: +10x12, +20x12x2

Banded leg curl: PBx30x3

Notes

Movement felt pretty good today.  Made some small adjustments which balanced the movement more.  Mainly to do with the bar placement at the bottom of the movement.  Normally I would pull with the bar right against my shin, which is 'correct'.  But as my torso/limb length messes with that, I can't get behind the bar enough.  But with the bar 1/2 or 1" forward of the shin, and I can get into position and pull.  The other part was slightly wider hand grip, and then finally, looking up through the movement.  The work sets of the deadlift were relatively comfortable.  Moved nicely, but seemed to get the hamstrings a little more too.  Onwards.  I suspect with a few more weeks, I could be ok at closing on a PR weight for sumo pulls.  

Wednesday 27th January 2021

Warmups

Bench: warmups, 145.5x5x5

Notes

Had another call on my time so this was done at after 8.30 in the evening.  Got it done, but no assistance moves.  Just did not feel like it.  A few niggles appearing.  Seems to be heavier this week than last, could be due to being tired on Monday and doing the load, which compounds over the remaining days.  

Tuesday 26th January 2021

Warmups

Squats: warmups, 160x1, 140x5x4

Adductor series

Notes

Ok day.  Squats felt a little uneven but moved nicely.   Hot and sweaty, tho.

Monday 25th January 2021

Warmups

Bench: warmups, 140x7x4

Pulldowns: warmups, 50x12, 60x12x4

1board closegrip: warmups, 132.5x6, 140x6

Notes

Toasted.  Was away all day swimming at Splash Planet in Hastings.  Hot, tired, lack of food.  So the weights were hard and ran out of steam early.  Probably should have dropped the load slightly, but didn't.  Dropped a set off the 1board, as it was hard work.  Happy with that 140 though.  

Saturday 23rd February 2021

Warmup

Bench: warmups, 166x1, 149x4x4

Pendlay rows: warmups, 100x5, 110x5, 120x5x3

Paused pin press: warmups, 155x3, 160x3, 157.5x3

Lying extensions: warmups, 62.5x8, 70x8, 75x8

Curls: 3Ox12x3

Notes

Great bench session, loads all going upwards.  Pin presses was eh..Load was up from last week but for some reason my calculation of e1RM off that was lower... weird.  I need to be consistent in my calculations for it to work I guess.  Hit my target for lying extensions, so new target added.  

Thursday 21st January 2021

Warmups

Split squats: stuffx12x5

Sumo deadlifts: warmups, 215x1, 174x4x3

Nordic hamstring curl: stuffx12x5

Notes

Late session due to being home late.. strangely.  But done.  Happy with the loading but the technique needs tightening up.  

Wednesday 20th January 2021

Warmups

Bench: warmups, 138.5x5x5

Pushdowns: warmups, 40x12x2, 42.5x12, 45x12 

Row: warmups, 50x12, 60x12, 70x12, 75x12x2

Notes

I think I tracked the pushdowns ok, it was hard anyway.  Oh well, work done with a heavy weight.  Good session overall.  Bench was hard, but not close to failure.  RPE 7 ish, or maybe less.  

Monday 18th January 2021

Warmups

Bench: warmups, 131.5x7x4

Squats: warmups, 150x1, 126x5x4

1board close grip: warmups, 135x6, 136x6, 137.5x6

Pulldowns: warmups, 50x12, 60x12x4

Notes

Not an easy day, but nothing too difficult.  Was definitely flagging by the end of the session - so pretty happy with the loads then.  

Saturday 16th January 2021

Warmups

Bench: warmups, 160x1, 140.5x4x4

Pendlay rows: warmups, 80x5, 100x5x2, 110x5x2

Paused pin presses (#25): warmups, 147.5x3, 150.5x3, 155x3

Lying extensions: warmups, 60x8, 67.5x8, 70x8

Banded curls and RC stuff

Notes

Sweaty as shit.  Totalled a shirt on the first exercise.  But it was strong and a step-up majorly over the past few weeks.  By pin presses I was gone, but still went really well.  

Thursday 14th January 2021

Warmups
Single leg squat: BWx12x2, +10x12x3

Sumo deadlifts: warmups, 200x1, 164x4x2

Nordic hamstring curl: -2Ox12x5

Shoulder press single arm: barx12, 10x12, 15x12x3 each arm

Banded leg curl: P+Bx30x4

Notes

Comfortable day, but trained quite late so the garage would be cooler.  Still a sweat box.  

Wednesday 13th January 2021

Warmups

Bench: warmups, 131x5x5

Rows: warmups, 50x12, 60x12x4

Pushdowns: warmups, 30x12, 35x12, 40x12x3

Notes

Felt really good.  For my last successful cycle, 2019, I had done around 175kg for this week, on my way to 185-190 for fives, five sets all up.  So on a base view, my base strength is way down.  But reality, I think I am being extremely tentative.  My PB before that cycle was 202.5 in competition, likely could have done 207.5.  So 175 is around 84-86% of that.  131 is 78% based upon my weekly e1RM done on Saturday.  So being pretty tentative.  My 5s will peak at ~82% or so, this cycle.  Compared to 190 being at least 91.5% of a previous 1RM.  

Step by step, its going up.  Taking it nice and steady, auto-regulating across a week, rather than daily.  

Monday 11th January 2021

Warmups

Bench: warmups, 124x7x4

Squats: warmups, 140x1, 110x5x3

1bd close grip: warmups, 130x6, 132x6, 134x6

Pulldowns: warmups, 50x12, 60x12x4

Shoulder RC

Notes

Long slow session, but no reason to rush in the heat.  Everything felt ok, squats felt solid but weak, and wary of the adductor.  Bench was good and close grip off the board is making some progress, will see how long that keeps up.  

Saturday 9th January 2021

Warmups

Bench: warmups, 140x1, 150x1, 155x1, 131x4x4

Pendlay row: warmup, 80x8, 90x8x4

Paused pin press: warmups, 140x3, 145x3, 150x3

Lying extensions: warmups, 60x8, 65x8, 67.5x8

Shoulder stuff, band hammer curls

Notes

Good day.  Heavier bench is not progressing quickly, but everything feels smooth and easy.  Long session as I was not in a rush.  It was warm so was sweating a lot :|

Thursday 7th January 2021

Warmups

Single leg split squat: BWx12x5

Sumo deadlifts: warmups, 210x1, 160x2, 160x4x2

Nordic hamstring curl: -2Ox8x5

Shoulder press single arm: barx12, 5x12x2

Shoulder thingies lying on bench

Notes

Have a competition date in a couple of months, so time to get moving.  Sumo pulls for most of it, then transition across to the competition movement a couple of weeks out to adjust.  Split squats for mah adductor maintenance.  

Wednesday 6th January 2021

Warmups

Bench: warmups, 125x5x5

Rows: warmups, 50x12x5

Pushdowns: warmups, 30x12, 35x12, 40x12x2

Chin negatives: BWx8s x5

Facepulls: 2Orangex12x4

Adductor work that I didnt do yesterday.  

Notes

Good session, but hot (for me).  Weights easy, feel to be getting stronger.  Happy with that.  Adductor work is getting better too.  Although my chest was cramping/feeling off, holding myself up for the Copenhagen work.

Monday 4th January 2021

Warmups

Bench: warmups, 117.5x7x4

Squat: warmups, 80x5, 100x5, 120x5

Pulldowns: warmups, 50x12x5

1board Closegrip: warmups, 120x6, 122.5x6 (misload), 127.5x6

Notes

Not a bad session, pretty toasty though.  Squats felt hard, but no real pains.  Bench easy, and a good gain in e1RM off the 1boards this week.  

Saturday 2nd January 2021

Warmups

Bench: warmups, 151x1, 125x4x3

Bb Row: warmups, 80x5x2, 82x5x2

Paused pin presses (#25): warmups, 120x3, 130x3, 136x3

Lying extensions: warmups, 60x8x3

Banded shoulder stuff

Notes

First weight session of 2021.  Nice enough day except the humidity and heat.  Was a short thunderstorm, s it was a little moist in the garage.  Happy enough.  The bench didn't feel as good as last week, but reps went smooth, and pin presses felt even better.  Still 64kg down on my best, but that was RPE12, and I hadn't been able to match it, so realistically its ~44kg down on my best real work weight.  I will be back there this year.

Thursday 31st December 2020

Warmups

Sumo deadlifts: warmups, 200x1, 180x1x5-6

Notes

Quick last session for the year, still trying to improve the sumo deadlift technique.  

Wednesday 30th December 2020

Warmups

Bench: warmups, 120x5x4

Rows: 50x12x5

Pushdowns: 30x12x5

Facepulls: bunch

Notes

Also an OK session.  Moving, slowly.  

Tuesday 29th December 2020

Adductor work