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.