Thursday 29th December 2022

Last training day of the year

Warmups

Sumo plate (25) pull against bands: warmups, 200+11x1, 200+21x1, 200+32x2

Warmups

Closegrip: warmups, 100x6, 120x6x2

Standing leg curls: 10x20, 20x12x3

Pulldowns: 20x12, 40x12, 60x8x3

Notes

Warm.  Nice mess around doing different things.  Some will be carried into next years first block.  

Tuesday 27th December 2022

Walk: 6mins

Warmups

Highbar Squats: warmups, 100x8x2

Warmups

Larson press: warmups, 100x8x2

Superset

BFR Stepups: BWx12x3

Single arm pulldowns: warmups, 30x12x3

BFR leg curls: 15x20x3

Notes

Nice little work session for the first week back, transition into real work next week.  Will do a second day this week, maybe Friday.  Keeping the diet within normal framework, as much as possible.  Outside of a few days of relaxation.  

Saturday 17th December 2022

Walk: 6mins

Warmups

High bar beltless: warmups, 180x1, 147x3x2

Warmups

Full width bench: warmups, 160x1, 175x1, 181.5x1, 145x3, 150x3

Single arm Pushdowns

Single arm Pulldowns

Notes

Went ok.  400 was with butt up slightly, but its a success.  Moved reasonably well even with that.  

Wednesday 14th December 2022

Walk: 6mins

Warmups

Conventional deadlift (Mixed grip): warmups, 230x1, straps, 192.5x3x2

Warmups

Pin Press: warmups, 165x1, 135x3x2

Chin grip pulldown: warmup, 50x12x3

Notes

Also bleh.  Deadlift moved pretty well considering its the first time I have done a mixed grip in a long time.

Monday 12th December 2022

Walk: 8mins

Warmups

Squats: warmups, 210x1, 175.5x3x2

Warmups

Pinky grip bench: warmups, 170x1, 139x3x2

Pulldowns

Notes

Bleh.  Not feeling it this week.  

Saturday 10th December 2022

Walk: 8mins

Warmups

High bar beltless squats: warmups, 175x1, 146.5x3

Warmups

Bench: warmups, 178, 145.5x3

Closegrip pulldowns: 30x12, 50x12, 60x12, 70x12

Notes

Not a bad little session.  I think I am the lightest I have been for a few years, bar a few minutes post-water cut.   

Wednesday 7th December 2022

Walk: 6mins

Warmups

Sumo Deadlifts: warmups, 210x1, 171x3

Warmups

Pin press: warmups, 170x1, 139x3

Cable rows: 50x12x4

Notes

Weee.  Ok Session.  Pushed it harder.

Monday 5th December 2022

Walk: 5mins

Warmups
Squats: warmups, 210x1, 175x3

Warmups

Ring finger bench: warmups, 172.5x1, 141x3

Pulldowns: warmups, 50x12x3

Notes

Ok session.  Feeling tired.  Gonna enjoy eating more when I get to my target.  

Saturday 3rd December 2022

Walk: 6mins

Warmups

Highbar beltless squat: warmups, 170x1, 142x3x2

Warmups

Bench: warmups, 180x1, 144x3x3

Closegrip pulldowns: warmups, 50x12, 70x12x3

Notes

Bench was not tidy, but took the jump anyway.  175 was good.