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.