Friday 31st March 2023

Walk: 8mins

Warmups

Highbar squat: warmups, 140x7x3

Standing leg curl: 10x20, 20x12, 25x8, 28.75x8

Copenhagen leg: 18x3

Notes

Cut short one set as still fatigued from deads.  Felt ok overall.

Wednesday 29th March 2023

Walk: 12mins

Warmup

Comp Deadlift: warmups, 222.5x4, 201x4, 203.5x4x2

Warmups
Comp Bench: warmups, 136x3x6

Cable row: 50x12x3

Leg curls: 20x30x3

Notes

Trained midday as I was off work for the day.  Really pleased with it.  Should have gone heavier on deadlift, but still did well.  Likely 2reps spare, not impossible anyway.  Work was good.  Now we head towards increasing the load and weekly top sets.  

Monday 27th March 2023

Walk: 8mins

Warmups

Comp squat: warmups, 180x5x4

Warmups

Comp bench: warmups, 125x7, 126.5x7x4

Stepups: BWx15x3

Close grip pulldown: 50x12x3

Close grip bench: warmups, 125x6, 127x6

Notes

Good day.  Squat moved ok.  Could have gone a little higher, 400lb was on my mind, but stuck with it and just chugged through the sets.  Could have done 5 sets but called it early.  Bench had one more set than last week, and heavier weight, things moved faster and nicer.  Less fatigue although the rush through the last two sets got me (plus getting the little one up for school in the middle of it).  Everything else was fine.  Not as hammered as last week.  

Saturday 25th March 2023

Walk:14mins

Warmups
Comp bench: warmups, 142.5x4, 133.5x5, 135x5x3

Paused deadlift: warmups, 170x3x3

Pin press: warmups, 140x3, 145x3

Pulldowns: 50x12x3

Rope pushdowns: warmups, 30x12x3

Notes
An ok session.  Moved well for the most part.  Don't know if rope pushdowns is a good thing, the dual hand tricep thing seems to ramp up my shoulder/neck thing a little.  Elbows and shoulders routinely sore now :(  normal aches, not the stupid neck thing (well, its there, just in the background letting me know about it).

Friday 24th March 2023

Walk: 10mins

Warmups

High bar squat: warmups, 137.5x7x4

Standing leg curls: 10x20, 20x12, 25x8x3

Copenhagen leg: BWx15x3

Notes

Good session again.  Earlier than last week, and weights were good.  Legs pumped!

Wednesday 22nd March 2023

Walk: 8mins

Warmups

Comp Deadlift: warmups, 200x4x3

Comp bench: warmups, 140x3x4

Cable rows: 50x12x3

Leg curls: 20x20x3

Notes

Ok.  Forgot my preworkout.  But ok.  

Monday 20th March 2023

Walk: 8mins

Warmups

Comp Squat: warmups, 195x5, 175x5x3

Comp bench: warmups, 122x7x4

Closegrip pulldowns: 50x12x3

Stepups: 0x15x3

Close grip bench: 122.5x6, 124x6

Notes

I think this session is to be know as killer.  Toast. 

Saturday 18th March 2023

Walk: 8mins

Warmups

Comp Bench: warmups, 147.5x4.5 ass, 130x5x4

Pendlay row: warmups, 120x5x3

Pin press: warmups, 137.5x3, 140x3

Single arm pulldown: warmups, 30x12x4

Single arm pushdowns: 10x20, 15x12, 17.5x8, 17.5x8+13.75x8+10x10 Plus two sets of left arm 10x10

Notes

Stupid bench failed half way through the last rep.  The first three were easy, almost felt too easy, but then the triceps just disappeared.  The fourth felt ok and had zero reason to expect the last rep would fail, but it just completely disappeared.   Not pleased but everything else moved ok.  

Friday 17th March 2023

Warmups

High bar squats: warmups, 135x7x4

Standing leg curls: 10x12, 20x12, 22.5x12x2

Copenhagen stuff: 12x3

Notes

Afternoon session as I was off work.  Nice work, not hard, but got me breathing.  

Wednesday 15th March 2023

Walk

Warmups

Comp deadlift: warmups, 210x4, 192.5x4, 195x4

Comp bench: warmups, 140x3x4

Notes

Had to get to work early.  So all I did was that.  

Monday 13th March 2023

Walk: 8mins

Warmups

Comp squat: warmups, 170x5x4

Warmup

Comp bench: warmups, 117.5x7, 120x7x3

Close grip pulldown: warmups, 50x12x3

Stepups: +10x12x3

Close grip bench: warmups, 122.5x6, 125x6

Notes

Killer.  Got up earlier to make sure I got through this and it still took longer than assumed.  Plus the steam ran out right on close grip.  Feeling exhausted now.  But, caloric intake is targeting maintenance now.  So, not as many calories as hoped, but more than I have been consuming.   Coffee time.  

Saturday 11th March 2023

Walk: 10mins

Warmups

Bench: warmups, 146x5, 131x5x3

Paused DL: warmups, 165.5x3x3

Pin press: warmups, 135x3, 137.5x3

Pulldowns: warmups, 50x12x2, 60x12x2

Single arm pushdowns: 10x15, 12.5x15, 13.75x15

Notes

Went too heavy on top set of bench, everything else was perfectly fine.  

Friday 10th March 2023

Warmups

Highbar squat: warmups, 132x7x3

BFR standing leg curl: warmup, 20x20x3

Copenhagen move: 20x3

Notes

No walk this morning as i had 30mins to get through warmups and squats, happily did it.  30mins phone call later I got to the rest of the work.   Lower back felt a little eh, but everything was comfortable.  

Wednesday 8th March 2023

Walk: 8mins

Warmups

Comp deadlift: warmups, 190x4, 192.5x4x2

Comp bench: warmups, 140x3x4

Cable row: 50x15x3

Leg curl: 20x30x3

Notes

Eh.  Went ok considering and quite happy with the deadlift weight.   Waiting to see if I pick up covid as I was a close contact this week.  Working from home for now.  

Monday 6th March 2023

PM
Walk: 6mins

Bench: warmups, 117.5x7x3

Stepups: BWx12, +10x12x3

Closegrip bench: warmups, 120x6, 122.5x6 

Notes

Bleh, hated most of it.  Bench was sore to start with but progressed to ok.  The closegrip should have stayed at 120.  

Monday 6th March 2023

Walk: 6mins

Warmups

Comp squat: 180x5, 169x5x3

Notes

Didn't check my alarm last night because she'll be right.  Somehow I had deleted it and woke at 6.35 instead of an hour earlier.  Got squats done, will do the rest this evening.  Top weight was fine.  Backdowns were heavy.  Haven't done this many sets on squats for quite some time.  

Friday 3rd March 2023

PM session

Walk

Warmup

Comp Bench: warmup, 140x5, 131.5x5x2

Pendlay Rows: warmups, 100x5, 110x5

Pin press: warmups, 130x3, 135x3

Pulldowns: 50x12x3

Notes

Evening session instead of tomorrow morning, as I am helping out at the first club lift of the year down in Masterton.  

Friday 3rd March 2023

Walk: 8mins

Warmups

Highbar squat: warmups, 130x7x2

Standing leg curls: warmup, 20x20x3

Copenhagen Leg thing: 15x3

Notes

Didn't feel great, general fatigue from the deadlifts on Wednesday, but the work sets moved well.  Still have to figure out a better leg thing for the standing leg curls.  I like them but the velcro lock is a bit naff.   Might look for an alternative or rig up a #8 wire solution.   

Wednesday 1st March 2023

Walk: 8mins

Warmups

Comp Deadlift: warmups, 195x4, 182.5x4x2

Warmups
Comp bench: warmups, 136x3x3

Cable rows: 50x12, 70x12x2

Leg curls: 20x30x3

Notes

Very little sleep, and what was had ended being quite broken.  But everything moved ok, heavier than expected deadlift top set, bench is a "power" session, and although it appeared to move ok, it felt slow.  However, the intent was there.