Wednesday 26th April 2023

Walk: 8mins

Warmups

Comp bench: warmups, 162x1, 166x1

Pulldowns: 30x20x3

Notes

Slowish.  Elbows sore.  Not enough sleep.  Done.  

Monday 24th April 2023

Walk: 10mins

Warmups

Comp squat: warmups, 188x2x2

Comp bench: warmups, 153x3x2

Comp deadlifts: warmups, 195x1x2

Pulldowns

Notes

Not feeling the best, but done.  

Saturday 22nd April 2023

Walk: 10mins in the rain

Warmups

Comp Bench: warmups, 160.5, 170, 177.5, 162.5x2, 165x2, 160.5x2

Pulldowns: 50x15x4

Single arm pushdowns: 20x20x4

Notes

Weee.  Nine weeks down.  Now only one more to go.  Weight was good, moved well for the first couple.  177.5 was harder, but nice to be back up there after it dropping down with my weight loss.  Obviously way lower than my old bench, but happy with this.  

Friday 21st April 2023

Walk: 8mins

Warmups

High bar squat: warmups, 170x3x2

Copenhagen things: 10x3

Notes

Nice session.  Legs sore.  

Wednesday 19th April 2023

Walk: 10mins

Warmups

Competition Deadlifts: warmups, 220x1, 245x1, 235x1, 237.5x1

Comp bench: warmups, 157.5x1, 160.5x1x2

Cable row: 50x12, 70x12x3

Notes

Weee.  Good day.  

Monday 17th April 2023

Walk: 12mins

Warmups

Comp squat: warmups, 215.5x1, 230x1, 216x2

Warmups

Comp bench: warmups, 142x4x4

Close grip pulldowns: 50x15x4

Notes

Everything moved ok.  Weight was good.  Still not really confident on depth, but I might be expecting a little much.  Prety close from the angle I can get with the camera.  Looks like a good 210 as a starting point.  A little less fatigue and a bit more ramping up, should be there for a good day.  

Saturday 15th April 2023

Walk: 30mins

Warmups

Comp bench: warmups, 160.5x1, 165x1, 155x2, 157x2x3

Paused Deadlifts: warmups, 184.5x3x2

Pulldowns: 50x15x3

Single arm pushdown: 10x20x3

Notes

Not the best top end work, but moved.  Should improve.  Deadlift setup worked well today.  Adjusting the belt position increases the tension at the start of the movement.  

Friday 14th April 2023

Walk: 8mins

Warmups

High bar squats: warmups, 160x4, 163x4

Standing leg curl: 10x20, 20x8, 25x8, 30x8

Copenhagen move: bwx10x3 (did this properly)

Notes

Ok day.  Feeling a tad sore.

Wednesday 12th April 2023

Walk: 6mins raining was not nice

Warmups

Comp deadlift: warmups, 215x1, 235x1, 219x2x2

Comp bench: warmups, 153x2x6

Cable rows: 50x15x3

Leg curls: 25x30, 25x20. 25x18

Notes

Weeee.  Kicked me.  Sleep was ok but not great.  Woke early.  Trained, back felt this immediately.  Bench moved slow, but got faster with the final sets.  May have done 7 sets rather than 6.  Maybe, perhaps, sorta, lost count by not writing it down immediately.  One more heavy and one more paused day.  Plus the Monday light week.

I have also modified my deadlift style, to try and allow for a more upright posture.  To me, it makes it harder to lift off the ground, but accelerated through to lockout.  That's an improvement from normally getting out of position.  It involves me getting the bar forward slightly, then pushing knees forward, then getting breath and dropping down, grip and pull fairly briskly.  Seems to work ok, and obviously I deadlifted 235.  It felt hard, but the video looks pretty smooth.  

Monday 10th April 2023

Walk: 15mins

Warmups

Comp squats: warmups, 220x1, 207.5x2x3

Bench: warmups, 140x5, 140.5x5x4

Pulldowns: 50x15x3

Step-ups: BWx15x3

Notes

Heavy.  Still stiff and slightly sore from Saturday.  Squats moved ok not great.  But heavier than it has been for quite some time.  One more heavy week, two more high bar.  Then the Monday before the meet.  

Saturday 8th April 2023

Walk:16 mins

Warmup

Bench: warmups, 155x4, 145.5x5x4

Paused deadlifts: warmups, 188x3x3

Pin press: warmups, 150x3, 151x3, 150x3

Close grip pulldown: 50x15x4

Single arm pushdowns: 10x20x4

Notes

Good day.  Shoulders more sore than elbows but everything moved ok.  Likely could have pushed the top set a little higher but not by much.  Happy with it though.  Trying to tidy my deadlift technique.  Felt good but not great.  Will keep chipping at it.  

Friday 7th April 2023

Walk: 10mins

Warmups

High bar squat: warmups, 150x5, 155x5x2

Standing leg curls: 10x12, 20x8, 25x8, 30x8

Step ups: BWx15x2

Copenhagen stuff:  20x3

Notes

Weeee.  Ok day.  Shouldn't have had the drinkies yesterday.  

Wednesday 5th April 2023

Walk: 8mins

Warmups
Comp Deadlift: warmups, 230x2, 210x3, 215x3

Comp bench: warmups, 138x3x6

Cable rows: 50x12x3

Leg curls: 20x30x3

Notes

Felt quite stiff/tight compared to how I have been feeling.  Symptom of heavy squats?  Maybe.  Symptom of sitting down pretty much all of yesterday in meetings.  Also maybe.    Will keep an eye on how I respond.  

Monday 3rd April 2023 - Evening

Warmups

Close-grip bench: warmups, 125x6, 127.5x6x3

Notes

I really did not want to deal with this tonight.  Got this done.  Additional quad stuff did not make it.  

Monday 3rd April 2023

Walk: 8mins

Warmups

Comp Squat: warmups, 205x2, 190x4x3

Warmup

Comp bench: warmups, 127x7, 130x7x3

Closegrip pulldowns: 30x12, 50x12x4

Notes

Haven't finished the day yet.  Will complete the other moves this evening as it was slow going.  Squats didn't quite feel right.  General fatigue kicking me.  Moving, right weight selected.  Thats a good tick.  I cut a set off bench, as I was running out of time and the triceps were running out of steam.  Moved OK otherwise.  

Saturday 1st April 2023 - afternoon

Warmups
Pendlay row: warmups, 110x5, 120x5, 127.5x5

Pin press: warmups, 145x3, 150x3x2

Pulldowns: 50x12x4

Single arm pushdown: 10x20x4

Notes

Felt worse with the break in the middle but got it done.  Went to a gypsy style fair.  

Saturday 1st April 2023 - morning...

Walk:8mins

Warmups

Comp Bench: warmups, 150x4, 140.5x5x4

Notes

First session.  Had other places to go and will get back to the rest later.  Everything felt quite good.  Strange what eating more does for bench.