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.