Thursday 29th December 2022

Last training day of the year

Warmups

Sumo plate (25) pull against bands: warmups, 200+11x1, 200+21x1, 200+32x2

Warmups

Closegrip: warmups, 100x6, 120x6x2

Standing leg curls: 10x20, 20x12x3

Pulldowns: 20x12, 40x12, 60x8x3

Notes

Warm.  Nice mess around doing different things.  Some will be carried into next years first block.  

Tuesday 27th December 2022

Walk: 6mins

Warmups

Highbar Squats: warmups, 100x8x2

Warmups

Larson press: warmups, 100x8x2

Superset

BFR Stepups: BWx12x3

Single arm pulldowns: warmups, 30x12x3

BFR leg curls: 15x20x3

Notes

Nice little work session for the first week back, transition into real work next week.  Will do a second day this week, maybe Friday.  Keeping the diet within normal framework, as much as possible.  Outside of a few days of relaxation.  

Saturday 17th December 2022

Walk: 6mins

Warmups

High bar beltless: warmups, 180x1, 147x3x2

Warmups

Full width bench: warmups, 160x1, 175x1, 181.5x1, 145x3, 150x3

Single arm Pushdowns

Single arm Pulldowns

Notes

Went ok.  400 was with butt up slightly, but its a success.  Moved reasonably well even with that.  

Wednesday 14th December 2022

Walk: 6mins

Warmups

Conventional deadlift (Mixed grip): warmups, 230x1, straps, 192.5x3x2

Warmups

Pin Press: warmups, 165x1, 135x3x2

Chin grip pulldown: warmup, 50x12x3

Notes

Also bleh.  Deadlift moved pretty well considering its the first time I have done a mixed grip in a long time.

Monday 12th December 2022

Walk: 8mins

Warmups

Squats: warmups, 210x1, 175.5x3x2

Warmups

Pinky grip bench: warmups, 170x1, 139x3x2

Pulldowns

Notes

Bleh.  Not feeling it this week.  

Saturday 10th December 2022

Walk: 8mins

Warmups

High bar beltless squats: warmups, 175x1, 146.5x3

Warmups

Bench: warmups, 178, 145.5x3

Closegrip pulldowns: 30x12, 50x12, 60x12, 70x12

Notes

Not a bad little session.  I think I am the lightest I have been for a few years, bar a few minutes post-water cut.   

Wednesday 7th December 2022

Walk: 6mins

Warmups

Sumo Deadlifts: warmups, 210x1, 171x3

Warmups

Pin press: warmups, 170x1, 139x3

Cable rows: 50x12x4

Notes

Weee.  Ok Session.  Pushed it harder.

Monday 5th December 2022

Walk: 5mins

Warmups
Squats: warmups, 210x1, 175x3

Warmups

Ring finger bench: warmups, 172.5x1, 141x3

Pulldowns: warmups, 50x12x3

Notes

Ok session.  Feeling tired.  Gonna enjoy eating more when I get to my target.  

Saturday 3rd December 2022

Walk: 6mins

Warmups

Highbar beltless squat: warmups, 170x1, 142x3x2

Warmups

Bench: warmups, 180x1, 144x3x3

Closegrip pulldowns: warmups, 50x12, 70x12x3

Notes

Bench was not tidy, but took the jump anyway.  175 was good.  

Wednesday 30th November 2022

Walk: 8mins

warmups

Sumo deadlifts; warmups, 200x1, 167.5x3x2

Warmups

Pin Press: warmups, 165x1, 135x3x2

Cable rows: 50x12, 70x12x3

Notes

Ok day.  Deadlifts were a little narrower than I had been doing.   

Monday 28th November 2022

Walk: 35mins

Warmups

Squat: warmups, 205x1, 171x3x2

Warmups
Bench(ring): warmups, 175x1, 140x3x2

Pulldowns: warmups, 50x12x4

Notes

Not a bad session really.  Squat has definitely lost some guts with the weight loss.  Only another few kg to go and then maintain with more energy, should help.  

Saturday 26th November 2022

Walk: 10mins

Warmups:

High bar squats: warmups, 166x1, 139x3x2

Warmups

Bench (pinkie): warmups, 172.5x1, 139x3x3

Pulldown rows: warmups, 50x12x4

Notes

Well well well, three holes in the ground.  

Wednesday 23rd November 2022

Rower: 6mins

Warmups

Sumo deadlifts: warmups, 200x1, 167.5x3x2

Warmups

Pin Press: warmups, 160x1, 134x3x2

Cable row: warmups, 50x12x2, 70x12x2

Notes

Eh, really fatigued.  But now under 120 for the first time in quite a period.  Actually, first time under 120 without a watercut for quite some time.  So 8kg down, and another 5 to go.  Then maintain.  

Monday 21st November 2022

Rower:8mins

Warmups

Squats: warmups, 202x1, 170x3x2

Warmups

Ring finger Bench: warmups, 170x1, 140x3x2

Pulldowns: warmups, 50x12x4

Notes

Tired.

Saturday 19th November 2022

Rower: 8mins

Warmups

Beltless high bar: warmups, 160x1, 134x3x2

Warmups

Fullgrip bench: warmups, 172x1, 140.5x3x2

Pulldown rows: warmups, 50x12x4

Notes

Warmup the same as Monday.  Did full grip bench, still slightly unstable in this position at the bottom, but did a reasonably slow eccentric which helps.   Still moved ok, if a little off in technique, but first week.  Will see how we progress.  

Wednesday 16th November 2022

Rower: 6mins

Warmups

Sumo deadlifts: warmup, 205x1, 180(oops cannot add) x3x2

Warmups

Pin press: warmups, 160x1, 130x3x2

Cable Rows: warmup, 50x12x4

Notes

Warmup for sumo is squeezes like Monday, and then side lunges.  Pin presses is same as bench.   Ok day, not great.  Would help if I could count.  I think I did 205, but had calculated it as 215 for some idiot reason.  

Monday 14th November 2022

Rower:6mins

Warmups

Squat: warmups, 190@9, 159x3x2

Bench: warmups, 170@9.5, 139x3x2

Pulldowns: warmups, 50x12x5

Notes
Warmups for squats is Adductor squeezes, plus Copenhagen Adductor exercise.  Warmup for bench is band back/rear delt work, plus Pushups Plus.  

Ok for a first session of a new block.  Low training volume indeed.  Will see how it feels after a week of it.  

 

Saturday 12th November 2022

Have done a range of days over the past two weeks, including bench and deadlift, but the last week fatigue kicked me.  Weight has dropped almost 8kg, and between dieting and work, something had to give, and weights was it.  I still did something most days, light rower and walking mainly.   Still did a bench day today.  

Rower: 8mins

Warmups

1board: warmups, 182x1

2board: 190x1, 200x1

3board: 210x1

Pulldowns: warmups, 50x12x2, 60x12, 70x12x2

Stretch

Notes

Not bad, but not good.  Almost full width grip which is ok.  Issue is still in the background, but not progressing forwards much.

Training for the next few weeks is heavy, but really low volume, and target will be getting through the sessions relatively quickly.  3x weekly sessions.  Bench 3x, Squat 2x, Deadlift 1x.  

Monday 24th October 2022

Rower: 10mins

Warmups

Highbar belted squats: warmups, 180x1, 185x1

Beltless paused squats: warmups, 110x6, 120x6, 130x6

BFR stepups: 10x12, 15x12, 20x12

BFR leg curls: 15x100reps total

Notes

Nice highbar day.  Slight tweak on the third to last rep on paused squats.  Let it drift too far to the right.  Ass.  Still finished with no pain during.  Just feel it after.  

Saturday 22nd October 2022

Rower: 10mins

Warmups

Bench: warmups, 157.5x2, 131.5x4x3

Rows: warmups, 100x5, 110x5, 120x5

Pin push: warmups, 100x5, 120x5, 130x5

Pushdowns

Notes

Weee.  Shoulder was a little eh after this.  

Thursday 20th October 2022

Rower: 8mins

Warmups

Sumo deadlifts: warmups, 220x1

RDL: 100x8, 110x8

Leg extensions

Notes

Tired

Wednesday 19th October 2022

Rower: 8mins

Warmups

Soft touch bench: warmups, 120x6

Feet up bench: 100x8x2 (I think 8, or more?)

Pulldowns: warmups, 50x12x5

Incline press: 60x12, 80x12x2

Stretching

Notes

Lots of work for the new block. Just have to ensure it doesn't mess my shoulder.

Monday 17th October 2022

Rower: 8mins

Warmups

Highbar squats (belted): warmups, 180x1

Paused highbar beltless: 100x6x2

Stepups: BWx15, BFR BWx15x2

BFR Leg Curls: 80 reps

Notes

Nice enough

Saturday 15th October 2022

Rower: 8mins

Warmups

Comp Bench: warmups, 170x1, 175xdoh

Banded bench: warmups, 100x4x2

Rows: warmups, 100x5x4

Pin press: warmups, I know I did something, but I am really unsure what it was

Stretching

Notes

Bleh

Thursday 13th October 2022

Rower: 8mins

Warmups

Beltless Sumo pulls: warmups, 215x1

RDL: 100x8x4

Notes

Messed around on a video chat with mum.  I did things a little different with the sumo pulls and I don't know if that is what made the difference or what, but it moved nicely.  

Wednesday 12th October 2022

Rower: 8mins

Warmups

Bench: warmups, 100x8, 120x8, 130x8, 100x8x2

Pulldowns: 10x12, 30x12, 50x12x4

Stretch

Notes

Felt ok, but didn't want to push it too hard.

Monday 10th October 2022

Rower: 8mins

Warmups

Beltless highbar: warmups, 170x1, 130.5x8x2

BFR Stepups: 10x12x4

BFR leg curls: 15x30, x12, x12, x12, x10

Notes

Bleh.  Late session.  Not fun. 

Saturday 8th October 2022

Rower: 8mins

Warmups

Bench: warmups, 170x1

2board: 156x4x4

Bb row: warmups, 100x8x3

Paused pin press (#24): warmups, 135x3, 142.5x3, 145x3

Pushdowns: 30x8x3

Notes

Ok day, not great.  

Thursday 6th October 2022

Rower

Warmups

Beltless sumo deadlift: warmups, 200x1

RDL: 100x8, 120x8, 130x8

Nordic curls: -Px8x3

BFR leg extension: 20x20 (single leg), 20x20x4 (both)

Notes

Weeeee moved nicely.  Massive pump on the legs.

Wednesday 5th October 2022

Rower: 8mins

Warmups

Bench: warmups, 100x8, 110x8, 115x8, 120x8

Pulldowns: 30x12, 50x12x4

Side raises: 5x12, 7.5x12x3

Notes

Good little session.

Monday 3rd October 2022

Rower: 10mins

Forgot my adductor stuff

High bar squats: warmups, 160x1, 122x8x3

BFR stepups: BWx12, +10x12x3

BFR Leg curls: 15xlots 

Notes

Ok day, not the best.  

Saturday 1st October 2022

Rower: 10mins

Warmups

Comp bench: warmups, 160x1, 170x1

2board: 152x4x4

Barbell Rows: warmups, 80x8, 100x8x3

Paused pin presses: warmups, 130x3, 140x3, 142x3

BFR bis and tris using single arm pushdowns, banded hammer adn banded pushdowns

Stretch

Note

Nice day really.  

Thursday 29th September 2022

Warmups

Rower

Adductor stuff

Beltless Sumo deadlifts: warmups, 180x1

RDL: 100x8, 110x8x2

Nordic curls: Px8x4

BFR leg curls: 20xlots and lots

Notes

Ok.

Wednesday 28th September 2022

Warmups
Bench: warmups, 100x8, 110x8x2, 115x8

Pulldowns: warmups, 50x12x4

Side raises: 5x30x4

Notes

Stuff

Monday 26th September 2022

Warmups

Highbar squats: warmups, 160x1, 113.5x8x3

Stepups: +10x12x4

Leg curls: 10x30x3

Note

Felt quite nice really.  Quite a leg pump.

Saturday 24th September 2022

Warmups

Bench: warmups, 167x1

2board: 145x4x4

Rows: warmups, 80x8x4

Paused pin press: warmups, 125x3, 135x3, 137.5x3

Landmine overhead press: 20xlots

Single arm triceps: 20x12x4

Stretch

Notes
Ok day, bench doesn't feel great yet. 

Thursday 22nd September 2022

Warmups
Sumo deadlifts: warmups, 160x1

SLDL: 100x8x3

Nordic curl: Orangex8x3

Bench: warmups, 100x8x4

Notes

Weee, not bad really.  

Monday 19th September 2022

Rower: 8mins

Warmups

Adductor squeeze/ Copenhagen thing

HB Squats: warmups, 100x8x2

Stepups: BWx12x3

Notes

Quick evening session, getting things moving again.  Pump n tings.   

Saturday 17th September 2022

Warmups

Bench: warmups, 160x1

2board: 140x4x3

Bb Rows: 60x8x3

Pin Press (#24): warmups, 100x3, 120x3, 130x3

Notes

Ok day.  Keeping track of how the shoulder responds, which was ok.  

Wednesday 15th September 2022

Rower: 15mins

Bench: warmups, 100x8x4

Pulldowns: 30x12x4

Pushdowns: 15x12x3

Notes

Had done a day or two of rowing prior to this, but mainly cos it was raining too much to walk.  Session felt ok, lets see how the shoulder feels.  

Saturday 10th September 2022

September 2022 Test Day.

Attempting to be similar to competition, but not quite the same.  Timings within the ballpark of expected.

Warmups

Rower: 6mins

Adductor work

Competition squats: warmups, bar, 60, 100, 140, 180.  

First attempt: 212.5 

Second attempt: 230

Third attempt: 240

Squat moved well.  Adductor on the right side felt off right in the beginning but went through ok.  Pain afterwards, will work on that.  Hopefully not messing my deads.  

Warmups

RC work, stretch

Competition bench: warmups, bar, 60, 100, 140.

First attempt: 155

Second attempt: 165

Third attempt: 170

Moved ok, with the tricep thing showing up at the end, ever so slightly.  Called the right weight.  

Subtotal of 410kg

Warmups
Side lunge adductor

Competition deadlift: warmups, 70, 110, 150, 190.

First attempt: 230

Second attempt: 250

Thats it.  Tore a strip off my thumb with hook on the right hand.   Possibly could have done more, but need to improve my grip for that.  Plus a few more heavy sessions to get used to the greater load.  

Total: 660kg

Not bad considering bench is ~40kg down.  Had more in me for squat, a little anyway.  So got some work to do really.  Onwards. 

 

Wednesday 7th September 2022

Warmups

Comp Bench: warmups, 140x1, 100x3x2

Notes

Quick n easy

Monday 5th September 2022

Warmups

Comp Bench: warmups, 140x1

Comp Squat: warmups, 180x1

Comp Deadlift: warmups, 200x1

Notes

Expected last warmups for the weekend mock meet.

Saturday 3rd September 2022

Warmups

Comp Bench: warmups, 140x1x3

Notes

Considering the stupid shoulder, its ok.  

Thursday 1st September 2022

Warmups

Comp Deadlifts: warmups, 230x1, 225x1x3

Notes

Bleh 

Tuesday 30th August 2022

Warmups

Comp squat: warmups, 212.5x1, 227.5x1, 204x2x2

Stepups/stretches

Notes

Everything moved nicely.  Havent trained bench to keep the shoudler healthier.  It hasnt progressed worse, but its still shining its head routinely.  Will keep a focus on continuing to move forward.  

Wednesday 24th August 2022

Warmups

Foampress: up to 150x4x2

Deadlifts: warmups, 230x1, 217x1x2

Notes
Shoulder is feeling off so backed off.  

Monday 22nd August 2022

Warmups

Foam press: warmups, 135x6x4

Comp squats: warmups, 210x1, 191x2x2

Pulldowns: 50x12x4

Stepups: BWx8x3

Notes

Didn't feel the greatest going into the day, but moved nicely.  

Saturday 20th August 2022

Warmups

Bench: warmups, 176x1

Foam press: 153x3x5

Sumo paused DL: warmup, 175.5x2x3

Overhead press: warmups, 85x3, 87.5x3, 90x3

Pulldown Row: 50x12, 70x12x3

Notes

Had done some thing with my shoulder while playing around with my kid, so the whole bench felt a little wonkier than it has been lately, but strength was there, and then some.  Took a bigger bite than planned, but still not a 'max' like I had been doing quite a few weeks ago around the 150 mark.  Happy.  

Wednesday 17th August 2022

Warmups

Foam press: warmups, 143.5x4x4

Deadlifts: warmups, 240x1, 217.5x2x2

Notes

Fast session, slightly late after a long day.  Felt bad but ok.  

Monday 15th August 2022

Warmups

Foam press: warmups, 128x6x4

Comp squats: warmups, 200x1, 178.5x3x3

Pulldowns: 50x12x3

Stepups: BWx8x2

Notes

Stepping it up.  Bench was feeling fatigued.   

Saturday 13th April 2022

Warmups

Bench: warmups, 170.5x1

Foam press: 145x4x6

Sumo paused DL: warmups, 164x3x3

Cable overhead pulldowns: warmups, 50x12, 60x12, 65x12x2

Single arm tricep: 10x12, 15x12, 17.5x12, 20x12

Notes

Fun days. 

Thursday 11th August 2022

Warmups

HB Squats: warmups, 153.5x7x3

Cable rows: 50x12x3

Notes

Bleh, reps blow. 

Wednesday 10th August 2022

Warmups
Foam press: warmups, 136.5x5x7

Comp Deadlifts: warmups, 230x1, 204x4

Pulldowns: 50x12x3

Notes

Not the greatest session.  Just feeling tired.  

Monday 8th August 2022

Warmups

Foam press: warmups, 128x7x6

HB squat: warmups, 195x1, 166x5

Notes

Late session due to late arrival from work, tired, and all that.  

Saturday 6th August 2022

Warmups

Bench: warmups, 160x1

Foam press: 138.5x4x5

Sumo paused deadlifts: warmups, 166x3x3

Overhead press: warmups, 80x3, 82.5x3, 85.5x3

Overhead pulldowns: 50x12x3

Notes

Ok session considering I felt pretty tired.

Thursday 4th August 2022

Warmups

Foam press: warmups, 132.5x5x6

Pulldowns: 50x12x3

Notes

Two sessions of spotting/loading, and one as warmup room manager.  So delayed this session from yesterday as I was tired.  Felt pretty sweet tho.  Always mean touch and go, but long pauses in the end.

Monday 1st August 2022

Warmups

Foam press: warmups, 125.5x7x5

HB squat: warmups, 180x1, 159.5x5

Standing pulldowns: warmups, 50x12x3

Notes

Full bench with an extra set, short/slightly light squat session.   Spotting loading this week, so have to balance it all. 

Saturday 30th July 2022

Warmups

Bench: warmups, 170x1

Foam press: 137x4x4

Pulldown rows

Sumo paused deadlifts: 157.5x3x3

Overhead press: warmups, 75x3, 80x3, 85x3

Warmups

Great day really, heaviest bench for a year.  Everything is feeling good, so bound to break at some point soon.  :| 

Thursday 28th July 2022

Warmups

HB Squats: warmups, 145.5x7x3

Rows: 50x12x3

Notes

Weeeee.  Sore after yesterday, but got 'er done.  

Wednesday 27th July 2022

Warmups

Foam press: warmups, 126.5x5x5

Comp DL: warmups, 222.5x1, 232.5x1, 198x4x2

Notes

Ok pressing, deadlifts felt bad, but then moved fine.  But yeah, the biggest problem is I thought it was 10kg heavier than it was....  oh well.  Moved fine.  

Monday 25th July 2022

Warmups

Foam Press: warmups, 121.5x7x4

HB squat: warmups, 192.5x1, 157.5x5x3

Standing pulldowns: 50x8x4

Overhead press: warmups, 63x6, 66x6, 69x6

Notes

Moved ok, will have to modify my percentages next time round.  Maybe.  Squat single felt easy, the reps felt hard.  All good though.  

Saturday 23rd July 2022

Warmups

Bench: warmups, 164x1

Foam press: 129.5x4x4

Sumo paused: warmups, 151.5x3x3

Standing overhead closegrip pulldown: warmups, 50x12, 60x8x4

Overhead press: warmups, 72.5x3, 77.5x3, 80x3

Notes
Not a bad little session.  

Thursday 21st July 2022

Warmups

HB squats: warmups, 127.5x7x3

Rows: warmups, 50x12x4

Notes

Slightly lower % due to being done on Thursday rather than Friday, but was good, moved well and felt pretty good.

Wednesday 20th July 2022

Warmups

Foam press: warmups, 120.5x5x5

Comp DL: warmups, 230x1, 190x4x2

Notes

Took a little long so no accessories.  The bench was fatigued, but deadlifts moved well.  

Monday 18th July 2022

Warmups

Foam press: warmups, 115.5x7x4

HB Squats: warmups, 170x1, 138.5x5x3

Pulldowns: 50x12x3

Overhead press: warmups, 63x6x3

Notes

Things moved nicely.  Overhead first set was not nice, but realised I had wore shoes taller than I used to, so the pin I press from was set a little low.  

Saturday 16th July 2022

Warmups

Bench: warmups, 152.5x1, 160x1

Foam press: 123.5x4x3

Paused deadlifts: warmups, 154.5x3x2

Overhead closegrip pulldowns: warmups, 50x12x6

Overhead press: warmups, 70x3, 75x3

Single arm pushdowns: warmups, 35x12x3, 37.5x12

Notes
Not a bad little session.  Deadlifts moved ok, even while feeling a little stiff&sore from squats yesterday. 

Friday 15th July 2022

Warmups

HB Squats: warmups, 124x7x2

Rows

Side raises, rear delts

Notes

Some work, nice.  Pump.

Wednesday 13th July 2022

Warmups

Foam press: warmups, 118.5x5x4

Comp Dl: warmups, 180x1, 170x4x2

Pulldowns

Notes

Ok session actually, felt fine afterwards too.  

Monday 11th July 2022

Warmups

Foam press: warmups, 112x7x3

HB squats: warmups, 110x5x2

Pulldowns

Overhead press

Notes

Felt ok, but sore head, followed by covid symptoms popping up more.  

Saturday 9th July 2022

Warmups

Bench: warmups, 155x1, 165xidiot

Foam press: 120x4x2

Pulldown and overhead press

Notes

Felt good considering.  

Wednesday 6th July 2022

Pulldowns: 50x8x4

Bench: 60x8x4

Notes

Almost immediately after my last session a week and a bit ago, I tested positive for covid.  Haven't done anything between then and now.   On the upswing but still getting fatigued easily.  

Monday 28th June 2022

Walk

Warmups

Foam press: warmups, 118.5x6x4

Highbar squats: warmups, 112.5x8, 130x8, 140x8

Single leg Leg extension (BFR): 20x20, x18, x16, x14

Notes

Weee.  Foam press was ok not great, but squat moved so much better than last week.  

Friday 24th June 2022 Matariki

Warmups

Bench: warmups, 150x1, 157.5x1, 126.5x5, x5, x4, x4, x4

Closegrip pulldown: warmups, 70x8x4

Overhead press: warmups, 80x3,  x3, x3

Single arm pushdowns: 10x12, 15x12, 17.5x12, 20x12

Notes

One day early due to competition tomorrow, but moved ok.  Not great.  

Wednesday 23rd June 2022

Warmups

Incline: warmups, 95x5x4

Comp DL: warmups, 230x1, 240x1, 191x3x2

Notes

Wee.  Incline was slow and deadlifts were not good. 

Monday 20th June 2022

Warmups

Foam press: warmusp, 115x6x4

High bar squats: warmups, 100x8, 120x8

Leg extensions: 20x20, 20x15, 20x10x3

Notes
Good bench, average squats. 

Saturday 18th June 2022

Walk:5mins

Warmups

Bench: warmups 150x1, 121.5x5, 121.5x4x2

Closegrip pulldown: warmups, 50x12, 60x12x5

Overhead press: warmups, 72.5x3, 80x3

Banded bench thing

Notes

Cool enough.

Wednesday 15th June 2022

Rower: 5mins

Warmups

Incline bench: warmups, 92.5x6x2

Comp deadlifts: warmups, 230x1, 182x3

Pulldowns: 50x12x4

Notes

Nice session.  Not perfect on the pulls but first week.  

Monday 13th June 2022

Rower: 5mins

Warmups

Foam press: warmups, 112x6x3

Highbar squat: warmups, 100x8x2

Leg extension (occlusion): singleleg: 20x10x3 plus random reps

Notes

Just working it

Saturday 11th June 2022

Rower: 5mins

Warmups

Bench: warmups, 162.5x1, 133x4x2

Narrow pulldown: 50x12x4

Overhead press: warmups, 72x3, 80x3, 82x3

Notes

Ok session. 

Wednesday 8th June 2022

Rower:5mins

Warmups

Incline (#2) bench: warmups, 90x8, 100x8

Sumo DL: warmups, 215x1, 225x1, 184.5x4

Notes

Obv still tired from sqwats.  Ok, not deadly, but strong enough.  

Monday 6th June 2022

Warmups

Foam press: warmups, 120x6, 130x6, 136x6

Pulldowns: warmups, 50x12x4

Comp Squat: warmups, 210x1, 225x1, 186.5x4x2

Notes
Good days are good.  

Saturday 4th June 2022

Rower: 5mins

Warmups

Bench: warmups, 150x1, 160x1, 128x4x4

Close grip pulldown: warmups, 70x12, 70x8x2

Overhead press: warmups, 60x3, 70x3, 75x3

Notes

Good session.  Still wonky as shit on bench but it moved.

Thursday 2nd June 2022

Rower: 30mins/4km

Notes

Late session to get something done.

Wednesday 1st June 2022

Warmups

Incline (#2): wamups, 85x8, 92.5x8, 95x8

Sumodeadlifts: warmups, 210x1, 180x4

Notes

Faster early session as I had things to deal with in the evening.  

Monday 30th May 2022

Warmups

Foam press: warmups, 115x6, 122.5x6, 127.5x6

Comp squats: warmups, 200x1, 215x1, 178x4x2

Pulldowns close: 50x12x4

Notes

Bleh.  Foam was ok, squats were average but moved ok.  All fun and games.  Lower back feeling a bit eh.  

Saturday 28th May 2022

Warmups

Foam press: warmups, 150x1, 160xmiss doh, 121.5x4x4

Pulldowns

Overhead pin press: warmups, 60x3, 65x3, 70x3

Notes

Quick session as I had a beerfest to go to.  Fun.  Stupid attempt at 160, shouldnt have given it a go.  

Wednesday 25th May 2022

warmups

Incline (#2): warmups, 80x8, 90x8x2

Sumo deadlifts: warmups, 180x1, 210x1, 220x1, 180x4x2

Cable rows: 50x12x4

Situps

Notes
Moved well, straps messed with that a wee bit.

Monday 23rd May 2022

Warmups

Foam Press: warmups, 100x6, 110x6, 115x6

Comp squat: warmups, 210x1, 171.5x4x2

Notes

Nice.  Felt pretty good all up.

Saturday 21st May 2022

Warmups

Bench; warmups, 140x1, 110x4x2

Pulldowns

3board: warmups, 140x5x2

Notes

Not the best.  May stick to foam presses for some time

Friday 20th May 2022

Warmups

Stepups; 20x8x3

Nordic curls 8x3

Notes

Quick, later session.

Wednesday 18th May 2022

Warmups

Incline (#2): sets of 8 some weight I cannot remember

Sumo deadlifts :warmup, 210x1, 167x4

Leg curls

Notes

Cool

Monday 16th May 2022

Warmups

Foam press: warmups, up to 80x6

Squat (knee sleeves and belt): warmups, 200x1, 159.5x4

Knee extension

Notes

Comp style squats are more fun, 200 moved well

Friday 6th May 2022

Copenhagen move

RFESS: warmup, 50x8, 60x8x2

Nordic curl: 2Ox8x2, OPx8

Notes

trying to get less band on the Nordics, and split squats sucks, but needed.  

Wednesday 4th May 2022

Warmups

Incline Bench: warmups, 90x8, 100x8, 105x6

SLDL: warmups, 170x6, 180x6, 190x6

Pushdown

Notes

Incline also dropped off quickly.  Felt heavy as for SLDL but moved ok.  Stupid straps are not compliant for holding bars.

Monday 2nd May 2022

Warmups

1 1/2 bench: warmups, 90x8, 100x8, 105x6

Squat (with knee sleeves): warmups, 160x6, 170x6, 180x6

Pulldowns

Pushdowns

Notes

Squats were good, drop off on bench was fast.  

Saturday 30th April 2022

Warmups

Bench: warmups, 140x1, 120x4x4

2board med grip: 140x3.145x3x2

Pulldowns and JM press

Notes

Ok piece of work, after a day of driving.  

Friday 29th April 2022

Warmups

Copenhagen move: 3sets

RFESS: warmup, 40x8,50x8, 60x8 

Nordic curls: 2Ox8x4

Note

Hopefully doesn't leave me with a sore butt like it did last week.  Split squats still suck, balance is the primary thing, but seemed better than last week.  

Wednesday 27th April 2022

Warmups

Incline press: warmups, 87.5x8, 95x8, 100x8

SLDL: warmups, 140x6, 160x6, 180x6

Single arm pushdowns: 15x12x2, 16.25x12, 17.5x12

Notes

Quick session after little ones birthday.  Wen't ok, but was exhausted.  

Monday 25th April 2022

Warmups

1 1.2 bench: warmups, 87.5x8, 95x8, 90x6

Squat: warmups, 145x6, 150x6, 160x6

Leg extensions: 30x20x4

Pulldowns: 30x12x4

Pushdowns: warmups, 35x12, 40x12, 45x12

Notes

Bench died off quickly, but squat chugged nicely, even with a bit of a push at the end.  Likely low carb hitting me on the bench.

Saturday 23rd April 2022

Warmups

Bench: warmups, 130x1, 142.5x1, 150x1, 120x4x4

Medgrip 2board: warmups, 135x3, 140x3x2

Pushup+: BWx12, Ox12x2

Tbar row: Warmups, 70x8, 85x8, 95x8

JM Press: warmups, 65x8x3

Notes

Great session.  Day was garbage.  Was going to head down to the Regional champs, but reality got in the way.   Biggest bench since mid-year 2021.  Still down 55kg on that day, but eh, moving.  

Friday 22nd April 2022

Warmups

Copenhagen moves

Split squat: 20x6, 30x6, 30x6, 40x6

Nordic hamstring: 2Ox8x3

Notes

Weee, hurts hamstrings and butt

Wednesday 20th April 2022

Warmups

Incline bench: warmups, 75x8, 82.5x8, 90x8

SLDL: warmups, 140x6. 150x6, 160x6

Leg curls: warmups, 30x12x4

Rows: warmups, 50x12x2, 70x12x2

Single arm pushdowns: 10x12, 15x12, 16.25x12, 17.5x12

Notes

Felt like warmed up garbage, and fatigued mid back, but it went extremely well.  

Monday 18th April 2022

Warmups

1&1/2 bench: warmups, 80x8, 85x8, 90x8

Squat: warmups, 122.5x6, 132.5x6, 142.5x6

Leg extensions: warmup, 40x20x3

Pulldowns: up to 60x12x3

Pushdowns: warmups, 30x12, 35x12, 40x12x2

Notes

Really didnt feel like training, but got through it.  Went ok really.  Adductor was feeling funky all weekend, but trucked along nicely for this session.  Need to get my plan locked in and the Copenhagen movement back into rotation.  

Friday 15th April 2022

Warmups

Bench: warnups, 130x1, 107.5x4x3

Medgrip 2board: warmups, 120x3, 132.5x3

JM press: warmups, 60x8x3, 65x8

Tbar row: warmups, 50x8, 65x8, 80x8

single arm bandything

Notes

Felt ok, but rather tired.  Doing something Sat, so trained a day earlier than expected.  Felt tire/sore. 

Wednesday 13th April 2022

Warmups

Incline bench: warmups, 60x8, 70x8, 75x8

SLDL: warmups, 100x6x3

Leg curls

Rows

Notes

Not the nicest session.  Bugger all sleep and still sore.

Monday 11th April 2022

Warmups

1&1/2 Bench: warmups, 80x8x3

Squats: warnups, 120x6x3

Leg extensions: warmups, 40x20x3

Closergrip Pulldowns: warmups, 50x12x3

Pushdowns: warmups, 30x12x3

Notes

First week of new block, so down in load and a little different setup, to give more non-training days.

Saturday 9th April 2022

Warmups

Bench (pinkie on ring): warmups, 142x1, 116x4x4

Banded bench (2Orange): warmups, 60x3, 80x3, 90x3

Pulldowns: warmups, 50x8, 60x8x2, 70x8

JM press: warmups, 40x8, 50x8, 55x8

Banded high rep pushdowns, RC stuff, Curls

Notes

Nice session.  Took a narrower grip, as it seemed to be better for my weird imbalance, which it certainly seemed to be, but the 142 was really an uneven grind.  Then it was some fun with bands, and a pump session.  Enjoyed.  Hopefully it doesn't set off my back.

Thursday 7th April 2022

Rower: 30mins/4km

Tuesday 5th April 2022

Warmups

Highbar squat: warmups, 120x8, 140x8, 150x8

Leg extensions: bunch

Notes

lol, good pump.

Monday 4th April 2022

Warmups

Feet up bench: warmups, 95x8, 100x8x2

Incline: warmups, 75x12x3

Pushdowns: warmup, 31.25x12, 36.25x12x3

Side raises: 5x30x2

Notes

Felt pretty reasonable.  

Saturday 2nd April 2022

Warmups

Bench: warmups, 130x1, 109.5x4x4

Banded (2O) Board press: warmups, 100x3, 110x3, 120x2

Chins: BWx4x4

Overhead press: warmups, 40x8, 50x8x2
Tbar row: 25x8, 50x8, 65x8x2

Pushup +: Bwx12x3

Overhead extension: 50x12, 60x12x2

Notes

Single sucked, but work sets ok.  

Friday 1st April 2022

Rower: 30mins/4.65km

Notes

Weee, not a bad row but it still sucks.  

Thursday 31st April 2022

Warmups

RDL: warmups, 135x8, 145x8, 155x8

Leg curls: 15x20, 25x20x5

Notes

Hard, but good pump going.

Wednesday 30th March 2022

Pulldowns: warmups, 50x12x4

Rows: 50x12, 70x12x4

Pushup plus: BWx12x3

Notes

Quick, comfortable.  

Tuesday 29th March 2022

Warmups

Squat: warmups, 110x8, 120x8, 130x8

Stepups: BWx12, 10x12x2

Leg extensions: a bunch until it burnt

Notes

Feeling tired, one more week before a break.

Monday 28th March 2022

Warmups

Feetup bench: warmups, 90x8x4

Incline (#1): warmups, 70x12x3

Pushdowns: warmup, 30x12, 31.25x12x2, 33.75x12

Side raises: 10x20x3

Notes

Wee, felt like garbage, muscle pain and all this morning, but everything was great during the session.  Gonna be sore. 

Sunday 27th March 2022

 Rower: 30mins/4.6km

Saturday 26th March 2022

Warmups
Bench: warmups, 132.5x1, 107.5x4x4

2board: warmups, 100x3, 130x3, 140x3

Chins: BWx4x4

Overhead press: 30x8, 40x8, 45x8

Tbar row: warmups, 45x8, 55x8x2

Pushup plus

Overhead tricep:30x12x3

Notes

Tiring day, moved ok for most things except the single.  

Friday 25th March 2022

Rower: 30mins 4.2km

Thursday 24th March 2022

Warmups

SLDL: warmups, 100x8, 120x8, 140x8, 150x8

Leg curls: 15x20, 25x20, 35x12x4, then final set drop 25z12, 15x12

Notes

Weee.  SLDL is always hard but went ok.  

Wednesday 23rd March 2022

Pulldowns: warmups, 50x12x4

Rows: 50x12x4

Single arm tricep pushdown: 10x12, 12.5x12, 15x12x2

Notes

Quick session.

Tuesday 22nd March 2022

Warmups

Highbar squats: warmups, 100x8, 110x8, 120x8, 125x8

Stepups: BWx12, +12x12x2

Leg extensions: warmups, 35x20, 45x20, 45x15, 45x12, 45x8 drop 30x12

Notes

Wasn't really feeling up to it today, but it flowed ok.  

Monday 21st March 2022

Warmups

Bench (feetup): warmups, 85x8x4

Incline: warmup, 65x12x3

Side raises: 10x18x3, 10x14

Pushdowns: warmups, 30x12x2, 35x12x2

Pushup+

Notes

Left hand side is still garbage.  Just chugging away at it.  

Saturday 19th March 2022

Warmups

Bench: warmups, 130x1, 104.5x4x3

Chins: BWx3x5

Shoulder press; warmups, 30x8, 35x8, 40x8

Tbar row: warmups, something x8x4

Single arm pushdowns: up to 25x12

Single arm band thing db press

Friday 18th March 2022

Warmups

SLDL (bottom rack): 90x8, 110x8, 120x8, 130x8

Leg curls: warmups, BFR: 25x20x4, 15x24

Notes

Nice session, back felt ok but upper back felt it afterwards.

Wednesday 16th March 2022

Warmups

Highbar squats: warmups, 80x8, 90x8, 100x8

Stepups: BWx12x2

Leg extensions: lots

Notes

Fun enough day.

Monday 14th March 2022

Warmups

Band work, Pushup+

Feet up bench: warmups, 80x8x4

Incline bench: warmups, 60x12x3

Side raises: warmup, 10x12x4

Pushdowns: warmup, 30x12x3, 31.25x12

Notes

Been a couple of weeks off.  I was meant to have one but life substantially got in the way, so two it was.  Ok.  First Bbr style session, chest shoulders and tris.  Left side still stupid, but nice little pump.  

Monday 21st February 2022

Lunchtime

Warmups

Foam bench: warmups, 115x5x2, 130x1, 140x1, 143x1

Foam 2board: 130x5, 135x5

Evening

Warmups

Squat: warmups, 180x1, 144x5

Leg extension: 25x20, 40x20, 45x12-20xa number

Notes

Had to split it across two timeframes as I ran out of time in a busy day.  

Saturday 20th February 2022

Rower: 60mins/9.21km

RC stuff

Landmine row: 25x12, 40x12, 60x12, 65x8, 70x8

Pushup plus: Purplex12x3

Landmine single arm shoulder: warmups, 15x12, 20x12, 22.5x12

Single arm db press with band: 15x12x3

Single arm tricep pushdown: 10x12, 12.5x12, 13.75x12, 15x12

Notes

Rower was just a slog today, hitting 1.5km/10mins which hit the 9km for the hour.  Everything else was just sweaty, but happy with the work.

Friday 18th February 2022

Rower: 20mins/2.75km

Notes

Nice session.  Midback feeling toasted.  Nice little short row.  

Thursday 17th February 2022

Warmups

Banded work, band Y, adductor squeeze, side lunges

Incline (#1) bench: warmups, 80x8, 87.5x8, 90x8

Sumo deadlift: warmups, 205x1, 210x1, 163.5x5

RDL: 120x8x2

Lying hamstring curls: 20x20, 30x12, 35x12, 40x8x3 drop30x12drop20x12

Notes

Good session.  Shoulder is improved from last week, similar to Monday.  Happy with it.  Sumo deadlifts were wider and the belt fit better so happy with the increase. 

Tuesday 15th February 2022

Rower: 30mins/4.83km hard work

RC stuff

Lying extensions: warmups, 30x12, 50x12x2

Pulldowns: warmups, 50x12x4

Pushup plus: BWx12x3

Banded single arm press: 10x12x3

Notes

Felt pretty good really.  Shoulder/midback is tired, but day off tomorrow. 

Monday 14th February 2022

Warmups band stuff, adductor squeeze, stepup

Foam press: warmups, 110x5, 117.5x5, 130x1, 140x1

Foam 3board press: 130x5x2

Squats: warmups, 185x1, 148x5

Notes

Late session, finished 9.30.  Not the best session as the body was tired, but bench has improved.  I got a little of the stupid shoulder happening on the second set of 5, but not as much as last week at 107.5.  Pleasantly surprised.  Sleep will be needed.

Saturday 12th February 2022

Rower: 60mins/8.1km

Landmine Row: 25x12, 40x12, 45x12x2

Pushup plus: blackx12, purplex12, purple+minix8x2

Landmine single arm shoulder press: 15x12, 20x12x2

Band single arm bench

Single hand pushdowns: up to 13.75x12

Notes

Toasted after this session.

Friday 11th February 2022

Rower: 20mins/3km (from memory)

Notes

Hot/sweat.  

Thursday 10th February 2022

Warmups

Banded work, Y, pushup plus, lateral lunge

Incline bench (#1): warmups, 70x8, 77.5x8, 80x8

Sumo deadlift: warmups, 202.5x1, 162x5

RDL: 100x12

Lying extensions: 25x20, 30x20x2

Cable row: warmups, 50x12, 70x12x2

Notes

Hot as hell in the garage.  Started at 24, fin at 27.  Was 95% humidity and dropped to 70%.  So the "feels like" was 28 and now 29 :(

Went ok.  But straps were required.  I am glad NZ powerlifting season is in winter.

Tuesday 8th February 2022

Rower: 30mins/4.71km

Notes

22-23deg, sweaty, very sweaty.  But hit a good number.  Going to be hard to hit 5km at this profile.  I dont know if I raise the setting if that makes you go further per stroke.  Will see in a few weeks once I get settled around this area.

Monday 7th February 2022

Warmups

Bands, band y, pulldowns, adductor squeeze, stepups

Foam bench: warmups, 102.5x5,107.5x5, 120x1, 127.5x1

Squats: warmups, 180x1, 144x5

Leg extensions: 20x20, 40x12, 50x12x2

Note

Still with the dickhead shoulder.  Otherwise an ok day considering felt a bit bleh all day.  

Saturday 5th February 2022

Rower: 60mins / 9km toasted

RC stuff, landmine row, pushup +, landmine single arm shoulder press +10x12x2, single arm pushdowns: 10x12, 15x12, 12.5x12

Notes

Weeeee.  Wet and cooler, but humid as the temp of the ground is still up there.  The 9km wasn't on the cards, I had my booster yesterday and was thinking just to tick over the 8km mark, but the last quarter went well enough so I pushed a lot.  

Thursday 3rd February 2022

Warmups: band work, Y bands, pulldowns: 30x20x3

Incline (#1) press: warmups, 60x8, 70x8, 72.5x8x2

Sumo deadlifts: warmups, 200x1, 160x5

BFR leg curls: 20x30, 30x15, 30x20x3

Rows: 30x12, 50x12x4

BFR Pushdowns: 10x20, 20x20, 25x20, 30x20x2

Notes

Ok session, but hot.  So sweaty and bleh.

Tuesday 1st February 2022

Rower: 30mins/4.5km

RC stuff

Overhead press: 20x12x2, 25x8x3

Plate row: 10x20x3

Notes

Weee.  Hammered it to get the 4.5km mark.  Hot and sweaty.  

Monday 31st January 2022

Warmups

Band back stuff, band Y movement, pulldowns

Med grip foam press: warmups, 80x5, 100x5, 103x5, 115x1

Pushup+: BWx12, black bandx12x2

Squats: warmups, 140x1, 160x1, 170x1, 140x5

Leg extensions: 20x30x3, 20x50

Lying extensions: 30x12x3

Pulldowns: 20x12, 30x12x3

Notes

First session after holiday.  Felt fine.  Shoulder survived many hours of driving.  A little pain here and there but nothing major.  Felt it during warmups, but movement ok.  Still activation issues on left.  

Saturday 22nd January 2022

Rower: 45mins, 6.3km

RC stuff, single arm pulldowns, single arm tricep extensions

Massey circuit and hillclimb 

Notes

Nice moderate pace row, must be getting fitter.  The walk was nice too, and the hill climb peaked my HR but it dropped back nicely. 

Thursday 20th January 2022

Warmups

Band stuff, adductor squeeze

Bench: warmups, 105x5, added foam for foam press: 105x5

Close grip foam: 60x12x3

Sumo deadlifts: warmups, 180x1, 200x1, 157.5x5

Pushdowns: 30x12x3

Lying extensions: 15x20, added BFR, 25x30, 25x21, longer rest, 25x30

Banded pushup+: warmup, black x12x3

Notes

Still struggling with the left side.  Like I have had a stroke.  It's still stronger than I can do, but just isn't functioning the way it should.  Getting better, or at least getting stronger.  

Tuesday 18th January 2022

Rower: 30mins, 4.5km

RC stuff

Notes

Think that was it.  Rower was work, thats for sure.  

Monday 17th January 2022

Warmups

Band shoulders, adductor squeezes, stepups

Bench: warmups, 100x8x2

Squats: warmups, 165x1, 132x5

Leg extension: 15x20, add BFR, 40x20x4

Pushup +: minix12x2, blackx12

Standing pulldowns: 30x12x4

Lying extensions: warmups, 30x20x3

Landmine single arm shoulder press: barx12, 15x12x2

Notes

Plenty of stuff this morning, but mainly assistance stuff done in parallel with the other work.    Still feeling the rower from the other day so I was not as quick as I would prefer.  

Saturday 15th January 2022

Rower: 60mins / 8km

RC stuff, Rows, Single hand tricep work

Notes

Slaughtered.  The rower kicked my butt to the ground and back again.  Awesome.  

Thursday 13th January 2022

Warmups, band shoulder, adductor squeeze, Copenhagen movements

Bench: warmups, 95x8x3

Sumo deadlifts: warmups, 190x1 (forgot a down set)

Hamstring curls: warmups, 15x20, 25x20x3

Pushdowns: 10x12, 20x12x2, 30x12x3

Pulldowns: 30x12x3

Notes

Ok session.  Light weights feel fine but the top sets of bench have the immediate lockout issues thanks to the shoulder/tri.  Slowly getting better across heavier weights, but taking its long ass time.

Tuesday 11th January 2022

Rower: 30mins 4km

RC stuff

Notes

Cant say the rowing is getting easier yet.

Monday 10th January 2022

Warmups

Band shoulders, adductor squeezes, stepups: BWx8x3

Bench: warmups, 95x8x2, 95x7 (lockout left arm)

Pushup +: kneesx12x2, +mini x12

Highbar Squat: warmups, 140x1, 160x1, 128x5

Leg extensions: 15x20, 40x30x2, 50x30

Notes

First early morning session after the Christmas leave period.  Fat as hell.  Which isn't good but will be working on that over the year.  Not desiring a rapid drop, but just going to keep at it.  I do have another week away in two weeks, so training will be 'week 3' by then.  Plan is four days per week exercising.  Then the other three days is just doing higher level of steps, targeting 12-15k on those days.  So that is weights Monday Thursday, and rower + assistance on Tuesday and Saturday.  With higher steps on Wednesday, Friday, and Sunday.  Wreck on.

Saturday 8th January 2022

Rower: 40mins (5.7km)

RC stuff: warmup, 5x12x3

Pulldown abs: 2orangex20, 30x20x3

Notes

Working up to a long Saturday session on the rower.  Gonna be hard work as butt gets numb after 30mins, plus the garage was starting to heat up by the 1pm end of the row.   

Thursday 6th January 2022

Warmups

Band shoulder work, pushup +

Bench: warmups, 90x8x4

BFR pushdowns: Purple x20x3

Rows (with BFR on biceps still): 30x20x3

Landmine single hand overhead press (LSHOP sounds great): barx12x2

Notes

Bench and accessories.  Skipped deadlifts as I was driving the next day and didn't want to hurt even more while doing it.  I was concerned I would have had neck pain, but there was only a small amount, in spite of 6hrs or more of driving, including some intense narrow road/cliff face twisties for the best part of 1.5-2hrs.  

Tuesday 4th January 2022

Rower: 24mins

Pulldown abs

RC stuff

Monday 3rd January 2022

Warmups

Adductor squeeze, BW stepups, Band complex, Pushup +

Bench: warmups, 85x8x4

Squats: warmup, 150x1, 122x5 (@5)

Leg Extensions: 20x20, 40x20x3

Notes

Ok little session but sweating and hot.  Everything moved ok, if a little out of sorts, but thats ok.  Also fat so the belt is tighter than it should be.  Less pressing into it more squishing into it.  

Friday 31st December 2021

Warmups
Copenhagen move: 12x3

Sumo deadlifts: warmups, 200x1

Leg curls: something times a few

Bench: warmups, 80x8x4

Notes

Last session of the year so had to hit an ok number on deadlifts.  Shoulder felt a little eh afterwards (day after), but everything moved ok during it.  The left hand arm is not working as it should but less pain is a good start.