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