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.