Monday 30th January 2023

P.M.
Warmups

Closegrip bench: warmups, 125x6, 130x6, 135x6

Stepups: BWx15, +10x15x3

Notes

Sweating like a ....   

toasty.  Waiting for the rain but if it does arrive, it will be 12am type deal.  If.  Otherwise tonight is going to be moist.  

Monday 30th January 2023

A.M.

Walk: 6mins

Warmups

High bar squat: warmups, 201x1, 176x5x2

Warmups

Bench: warmups, 139.5xwtf stopped at 6, 135x7x2

Pulldowns: warmup, 50x12x3

Notes
Don't know what the hell with that 139.5 so just dropped it and did my sets.  Still 35-40kg down on my peak, but moving forwards.  

Saturday 28th January 2023

Walk: 8mins

Warmups

Bench: warmups, 175x1, 148.5x4x3

Pendlay row: warmups, 130x3, 135x3, 140x3

Pin Press: warmups, 142.5x3, 147.5x3, 150x3

Single arm pulldown

Single arm pushdown

Single arm cable curls

Grip work

Notes

An ok session.  

Friday 27th January 2023

Walk: 10mins

Warmups

Highbar squats: warmups, 135x7x2

Standing leg curls: 10x12, 15x12, 18.75x12x2

Copenhagen  thing: 15x3

Notes

Ok little session.  Evening rather than morning as I forgot to set the alarm.

Wednesday 25th January 2023

Walk: 6mins

Warmups

Sumo Deadlifts: warmups, 200x1, 175.5x4x2

Warmups

Bench: warmups, 140.5x5x4

Pulldowns: warmups, 50x12, 60x12x2

Notes

Not a bad session.  Mornings are not going nicely with deadlifts.

Monday 23rd January 2023

Walk: 8mins

Warmups

Highbar Squats: warmups, 172x5x2

Warmups

Bench: warmups, 133.5x7x3

Notes

Quick half session before going away for the day to Hastings.

Saturday 21st January 2023

Walk: 8mins

Warmups

Bench: warmups, 167x1, 146x4x3

Paused deadlifts: warmups, 160.5x3x2

Pin press: warmup, 140x3, 142.5x3. 144.5x3

Single arm pulldown: 10x12, 30x12x3

Single arm pushdowns: 10x12, 15x12, 16.25x12x2

Notes

Ok. 

Friday 20th January 2023

Walk:8mins

Warmups

Highbar squat (no sleeves): warmups, 133x7x2

Standing leg curls (each leg): 10x20, 20x20, 25x20, 30x20

Copenhagen stuff: 15x3

Notes

Didn't really feel like it, but it was perfectly fine.

Wednesday 18th January 2023

Walk: 6mins

Warmups

Sumo Deadlift: warmups, 175.5x4x2

Warmups

Bench: warmups, 136.5x5x4

Leg curls: 20x20x3

Cable rows: warmups, 70x12, 90x12x2

Notes

Slightly sore and didn't really feel like it, but not a bad little session.  

Monday 16th January 2023

P.M.

Warmups

Close grip: warmups, 125x6, 130x6x2

Notes

Weee.  Ok.  Cleaned bar and oiled it prior to this.  Should have done it after.

Monday 16th January 2023

A.M.

Walk: 6mins

Warmups

Highbar squats: warmups, 195x1, 168.5x5x2

Warmups

Bench: warmups, 129.5x7x3

Stepups: +5x15x3

Notes

Not a bad little session considering fatigue from weekends garden effort.  But, I was also 1kg up in bodyweight thanks to pizza and beer night on Saturday.  No more of these excessive days for four more weeks to get everything balanced.  Bench was easy enough in spite of only being 5kg down on Saturdays effort.  

Saturday 14th January 2023

Walk:6mins
Warmups

Bench: warmups, 163.5x1x2, 134.5x4x3

Pendlay Row: warmups, 120x3, 140x3, 130x3

Pin Press: warmups, 125x3, 132.5x3, 140x3

Single arm Pulldowns:  30x12x3

Single arm Pushdowns: 10x12x3

Notes

Sucky, somewhat.  The first set of bench was harder than it should have been, so did another single with a bit more focus.  Not feeling that great really.  

Pendlay row was a little aggressive with the load selection.  Same with Pin press.  Probably should have gone 135 rather than 140.  Wasn't impossible, but could pick things better.

Also did a ton in the garden/hot sun, cutting trees etc.  Was really sore Saturday night and overnight.  

Friday 13th January 2023

Walk: 6mins

Warmups

Highbar squats (no sleeves): warmups, 130x7x2

Standing leg curls: 10x20, 12.5x20, 13.75x20x2 drop 10x20

Copenhagen move: 15x3

Notes

Suck really.

Wednesday 11th January 2023

Walk: 6mins

Warmups

Sumo Deadlifts: warmups, 200x1, 169.5x4x2

Warmups

Bench: warmups, 133x5x5

Cable rows: 50x12, 70x12x2

Notes

Bleh.  Woke up feeling ok, not too tired, good sleep, but everything was garbage.  Deadlifts were just slow and peak is waaay down.  Bench was average, and then the drop off was massive on the last set, from going at ~3-4 reps in reserve, to almost failing.  Assessment is to drop volume back a bit until I get used to the mornings.  

Monday 9th January 2023

PM

Warmups

Closegrip bench: warmups, 120x6, 125x6x3

Pulldowns: warmups, 50x12x4

Stepups: BWx15x3

Notes

Took far too long to get through this, but distracted by other things too.  Felt ok, but triceps are fatiguing early still (same with the morning session).

Monday 9th January 2023

AM

Walk: 6mins

Warmups

Highbar Squat (B+KS): warmups, 167x5, 165x5x2

Warmups

Bench: warmups, 126x7x4

Notes

Will finish the day this evening.  Both felt hard, but not unexpected in the first morning session for many many months.

Saturday 7th January 2023

Walk: 6mins in rain :|

Warmups

Bench: warmups, 160x1, 134.5x4x3

Paused Conv Deadlifts: warmups, 146x3x2

Paused pin press (#24): warmups, 130x3, 140x3

Single arm pulldowns: warmups, 30x12x3

BFR Single arm pushdowns: 10x30, 12.5x30, 15x14

Notes

Awful sleep, and I don't think my shoulders appreciated the overhead press.

Friday 6th January 2023

Walk: 5mins

Warmups

Highbar squats (no sleeves): warmups, 139x7x2

Overhead press: 20x7, 40x7x2

BFR standing leg curls:10x30, 15x30x3

Copenhagen moves: BWx15x3

Notes

Bleh, want a little less weight for highbar.

Wednesday 4th January 2023

Walk: 8mins

Warmups

Sumo deadlifts: warmups, 163.5x4

Warmups

Bench: warmups, 127.5x5x4

BFR leg curls: 20x20, 25x13, 25x18

Cable rows: 50x12, 70x12x2

Notes

Feeling sore, but expected as I move back to the four day weeks.  Moved ok.  Deadlifts would have been easier without a cut thumb messing with it.

Monday 2nd January 2023

Walk: 6mins

Warmups

HB squat (belt and knee sleeves): warmups, 190x1, 157x5x2

Warmups

Bench: warmups, 111.5x7x3

BFR stepups: bwx12x3

Pulldowns: warmups, 50x12x3

Closegrip bench: warmups, 112.5x6, 120x6x2

Notes

First session of the year.  Day 1 block 1.  Cruise.