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.