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.