Wednesday 30th November 2022

Walk: 8mins

warmups

Sumo deadlifts; warmups, 200x1, 167.5x3x2

Warmups

Pin Press: warmups, 165x1, 135x3x2

Cable rows: 50x12, 70x12x3

Notes

Ok day.  Deadlifts were a little narrower than I had been doing.   

Monday 28th November 2022

Walk: 35mins

Warmups

Squat: warmups, 205x1, 171x3x2

Warmups
Bench(ring): warmups, 175x1, 140x3x2

Pulldowns: warmups, 50x12x4

Notes

Not a bad session really.  Squat has definitely lost some guts with the weight loss.  Only another few kg to go and then maintain with more energy, should help.  

Saturday 26th November 2022

Walk: 10mins

Warmups:

High bar squats: warmups, 166x1, 139x3x2

Warmups

Bench (pinkie): warmups, 172.5x1, 139x3x3

Pulldown rows: warmups, 50x12x4

Notes

Well well well, three holes in the ground.  

Wednesday 23rd November 2022

Rower: 6mins

Warmups

Sumo deadlifts: warmups, 200x1, 167.5x3x2

Warmups

Pin Press: warmups, 160x1, 134x3x2

Cable row: warmups, 50x12x2, 70x12x2

Notes

Eh, really fatigued.  But now under 120 for the first time in quite a period.  Actually, first time under 120 without a watercut for quite some time.  So 8kg down, and another 5 to go.  Then maintain.  

Monday 21st November 2022

Rower:8mins

Warmups

Squats: warmups, 202x1, 170x3x2

Warmups

Ring finger Bench: warmups, 170x1, 140x3x2

Pulldowns: warmups, 50x12x4

Notes

Tired.

Saturday 19th November 2022

Rower: 8mins

Warmups

Beltless high bar: warmups, 160x1, 134x3x2

Warmups

Fullgrip bench: warmups, 172x1, 140.5x3x2

Pulldown rows: warmups, 50x12x4

Notes

Warmup the same as Monday.  Did full grip bench, still slightly unstable in this position at the bottom, but did a reasonably slow eccentric which helps.   Still moved ok, if a little off in technique, but first week.  Will see how we progress.  

Wednesday 16th November 2022

Rower: 6mins

Warmups

Sumo deadlifts: warmup, 205x1, 180(oops cannot add) x3x2

Warmups

Pin press: warmups, 160x1, 130x3x2

Cable Rows: warmup, 50x12x4

Notes

Warmup for sumo is squeezes like Monday, and then side lunges.  Pin presses is same as bench.   Ok day, not great.  Would help if I could count.  I think I did 205, but had calculated it as 215 for some idiot reason.  

Monday 14th November 2022

Rower:6mins

Warmups

Squat: warmups, 190@9, 159x3x2

Bench: warmups, 170@9.5, 139x3x2

Pulldowns: warmups, 50x12x5

Notes
Warmups for squats is Adductor squeezes, plus Copenhagen Adductor exercise.  Warmup for bench is band back/rear delt work, plus Pushups Plus.  

Ok for a first session of a new block.  Low training volume indeed.  Will see how it feels after a week of it.  

 

Saturday 12th November 2022

Have done a range of days over the past two weeks, including bench and deadlift, but the last week fatigue kicked me.  Weight has dropped almost 8kg, and between dieting and work, something had to give, and weights was it.  I still did something most days, light rower and walking mainly.   Still did a bench day today.  

Rower: 8mins

Warmups

1board: warmups, 182x1

2board: 190x1, 200x1

3board: 210x1

Pulldowns: warmups, 50x12x2, 60x12, 70x12x2

Stretch

Notes

Not bad, but not good.  Almost full width grip which is ok.  Issue is still in the background, but not progressing forwards much.

Training for the next few weeks is heavy, but really low volume, and target will be getting through the sessions relatively quickly.  3x weekly sessions.  Bench 3x, Squat 2x, Deadlift 1x.