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.