Friday 30th June 2023

Walk: 8mins

Adductor squeeze: 1min x3

Lateral squat: 5x10, 10x10x2

Slightly higher bar comp squats: warmups, 170x5, 155x5x2

Step ups: BWx12x3

Bench: warmups, 115x7

Pulldowns: 30x12, 50x12x3

Notes

First session of my Nationals cycle. Everything depends on how the leg feels and progresses in the next few weeks.  I won't sign up until I am more confident.  But will be posting on Instagram, to see how much engagement I can achieve across the platform for a fat old guy.  Squats were not 'hard' but good work, and no issue.  Just keep the adductor stuff getting stronger.  Bench was easy.  Step ups were easy, but also taking a slightly slower eccentric phase which is a nice change.  

Tuesday 27th June 2023

Walk: 20mins

Adductor squeeze: 1min x3

Lateral squat: 20x10, 30x10, 40x8

Stepup: BWx8x3

Copenhagen adductor: hold x15x3

Notes

Last off season before National prep kicks in.  Feeling reasonably good.  Just getting the adductor strength growing.  

Sunday 25th June 2023

Walk: 14 mins

Warmups

2board: warmups, 180x3, 185x3, 190x3

Closegrip pulldowns: 30x20, 50x20x3

Forearm thing: 20x12, 40x12, 50x12, 60x12, 70x8+50x12

Single arm Tricep pushdowns: 10x12, 20x8, 15x12x2

Side raise: redbandx30x3+20 1/2 reps after last set

Notes

Good session, weight was heavy but locked out.  Need to be tighter on them.  

Saturday 24th June 2023

Walk: 10mins

Warmups

Bench: warmups, 160x1, 175.5x1, 182x1, 155.5x4x2, 157.5x4

Chins: BWx5x3

High bar Squat: 20x10x2, 60x5x2, 100x1

Notes

Bench was slow, and didn't really feel great, but slowly moved upwards.  Squat felt ok considering.  

Thursday 22nd June 2023

Walk: 6mins

Adductor squeeze: 1min x3

Leg curls: 20x40x3

Lateral squat: BWx10, 10x10x2

Copenhagen leg: 15 raises isometric

Notes

Leg is feeling pretty good actually, relatively pain free.  But will keep hammering the exercises to get it stronger and stronger.  

Wednesday 21st June 2023

Walk: 8mins :|

Warmups

Bench: warmups, 92x5x8, 101.5x7, 111x6, 120x5, 129.5x4, 138.5x3x2, 148x2x2, 157x1x2, 148x2x2, 138.5x3x2, 129.5x4, 120x6, 111x8, 101.5x10, 92.2x12

Notes

Late getting out of the house.  Had some person chat to me on the street, Thomas? likely on the gang end of the spectrum, or adjacent... wonderful.  Got home slightly later than expected and then worked my way through the mountain, I mean pyramid.  Went really really well.  Long pauses too.  No wraps just a belt. 

Tuesday 20th June 2023

Walk: 10mins

Adductor squeeze: 1min x3

Leg Extension: 20x40x2, 20x30

Stepups: BWx8x3

Side Lateral Squat: BWx8, 10x8x2

Copenhagen leg: 12 raises isometric style

Notes

Can do full range movement, but need to get stronger.  The next few weeks I shall get much stronger on lateral squat.  Safety squat bar would be useful, but will try the normal barbell as well.  

Sunday 19th June 2023

Walk: 10mins

Warmups

2board: warmups, 180x3, 182.5x3x2

Box squat: BWx20x3

Pulldowns: 50x12x4

Single arm pushdowns: 10x20x3

Forearm curl: 20x12, 40x12, 50x12, 55x12, 57.5x12, 60x12

Reverse curls: 20x12x3

Adductor squeeze: 1min x3

Leg curls: 10x20, 20x20x3

Side lunge to bench: 12x2

Copenhagen leg: 10x3

Notes

Everything moved.  Its the side lunge that feels it.  SO thats the focus of recovery.  Strengthen the sidewards movement until its bullet proof.    
Writing this the next day, and almost full range is there with only modest pain.  Will squat tomorrow light weight full range.  Plus the adductor work.  Will be ready.  

Saturday 18th June 2023

Walk: 8mins

Warmups

Squats: warmups, 210x1, 226x1, 180x5x2

Bench: warmups, 170x1, 180x1, 150x4, 155x4x2

Deadlifts: warmups, 220x1, 240x ouchs

Notes

Squats felt strong but slow.  Felt something funny doing the second set of five but completed the weight with no issue.  Wasn't a stabby pain like normal injuries or anything.  BEnch was fine, strong infact.  Then deadlifts moved ok, until I tried for 240 and felt a sharper pain and dropped it.  Leg, hammy or adductor, felt off.  Sore.  Bollocks.  

Thursday 16th June 2023

Warmups

RDL: warmups, 100x8, 140x8x2

Leg curls: 20x20x3

Note

Another late session because I didn't want to get out of bed.  

Wednesday 15th June 2023

Warmups

Bench: warmups, 90x5, 108x4, 126x3x2, 144x2x3, 135x3x2, 126x4, 108x6, 90x8

Single arm pulldowns: 20x15x3

Stretch

Notes

Right shoulder was hurting like a bitch all week so didnt want to do it, but this settled at night so decided to try.  Went well, didnt hurt, and doesnt hurt the next day.      

Tuesday 13th June 2023

Walk: 8mins

Warmups

High bar squats: warmups, 150x8, 160x8, 165x8

Stepups: BWx12x4

Notes

Thats enough today.  Have a 'pain' in my right mid back/shoulder which was being a pain over night.  Didn't impact anything during lifting but feeling tired.  Weights moved ok.  Ascending sets are far more fun, but also harder :)

Sunday 11th June 2023

Walk: 12mins

Warmups

2board: warmups, 170x3, 175x3

Tbar row: 20x8, 40x8, 60x8, 80x8x2

Landmine shoulder: barx12, 5x12, 10x12x3

Pushdowns: 10x12, 20x12, 30x12x3

Forearm thing: 20x12, 40x12, 50x12x2, 55x12

Notes

Fun session.  ALso played with a halfassed belt squat setup.  Will play on leg day I think.  

Saturday 10th June 2023

Walk: 10mins

Warmups

Squats: warmups, 200x1, 175x5

Bench: warmups, 160x1, 142.5x4, 145x4

Deadlifts: warmups, 212.5x1, 187.5x4

Notes

Stupid side pain was there again.  Not bad but there.  

Thursday 8th June 2023

Walk: 8mins

Warmup

RDL: warmups, 100x8, 140x8x2

Lying leg curl: 20x30x4

Copenhagen leg: 12x3

Notes

Good session.  Crick on the right hand side of my back/shoulder, need some sleep.   Ready for the next block heading into Nationals.  

Wednesday 7th June 2023

Walk: 8mins

Warmups

Bench: warmups, 90x6, 108x5, 126x4x2, 135x3x2, 144x2x2, 135x3x2, 126x4, 117x6, 108x8, 90x10

Pulldowns: 50x12x3

Single arm pushdowns: 10x20x3

Notes

A little slow this morning.  Not cold cold, but wind blowing through me meant I wasn't in a hurry.

Tuesday 6th June 2023

Walk: 9mins

Warmups

Highbar Squats: warmups, 140x8x2

Stepups: BWx12x3

Leg extensions: 20x30x3

Chins: BWx5x3

Notes

Weee.  Rinse, Repeat.  Move upwards slightly.  Easy enough session, good pump, nice to get chins without band.  Now to improve the reps, then add weight.  

Sunday 4th June 2023

Walk: 10mins

Warmups

2board: warmups, 180x3, 185x2, 180x3

Cable rows: 50x12, 70x12, 90x12, 100x12x2

Single arm pushdowns: 10x12, 15x8, 18.75x8, 20x8

Side raises: red bandx30x3 + 1/2 reps for 10-20 

Forearm things: 2x12, 30x12, 40x12x2

Notes

Ok session.  Both sets on boards where I hit my reps felt fine and the jump didnt seem unreasonable, but eh.  Its ok, just need to be stronger.  Otherwise, working.  Last day of block, time to go around again.  

Saturday 3rd June 2023

Walk: 35mins

Warmups

Squats: Warmups, 210x1, 185x5, 187.5x5

Bench: warmups, 175.5x1, 147.5x4x2, 150x4

Deadlifts: warmups, 230x1, 200x4, 210x4

Notes
Weeeee.  Can feel the rib/side being a pain, but it did not really impact anything.  But didn't really push the deadlift as hard as I could have. Rep work was nice.  

Thursday 1st June 2023

Walk: 8mins

Warmups

RDL: warmups, 100x8, 120x8, 140x8, 160x8

Standing leg curl: 10x12, 20x12, 25x12x2

Copenhagen: 10x3 each side

Notes

Did not feel like it today.  Like last week.  But felt more like doing it in the morning and resting in the evening.  So got 'er done.