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.