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