Sunday 30th July 2023

Walk: 10mins

Warmups
Bench: warmups, 150.5x3x4

Adductor squeeze: 1min x3

RDL: 20x10, 70x8x2

Deadlifts: warmups, 220x4x2

Standing leg curl: 10x12, 20x12, 25x12x3

Cable row: 50x12, 70x12, 90x12

Forearm curl thing: 60x12x3

Notes

Went for a day out yesterday, which meant a day of sitting/walking, so while I felt semi recovered, it was apparent I wasn't that recovered in the middle of the second deadlift set.  Moved, but not robustly.  Bench was also sore, including the chest when pausing the bar.  Oh well.  220 is still 2.5kg down on my peak of last block, so moved good considering.  

Friday 28th July 2023

Walk: 8mins

Adductor squeeze: 1min x3

Lateral squat: 10x10x3

Squats: warmups, 202x5, 190x5x2

Warmups

Bench: warmups, 136.5x7x5

Stepups: bwx15x3

Pulldowns: 50x5x3

1board: warmups, 145x6, 150x5x6, 152.5x6

Notes
Bleeeeeeeerg.  About 2hrs 15mins or so all up.  Along with dealing with kids for school.  Trained a little later so I didnt have to get up at 4am.  The squats were good, possibly could have gone a little heavier, maybe 205-207.  But happy.  The backoffs were good, so now only one more squat day before getting heavy work underway.  Bench was good, probably should have gone 140 but I got my five sets in.  Feeling decimated now.  

Wednesday 26th July 2023 P.M.

Walk: 16mins

Warmups

Paused pin press: warmups, 154x3, 160x3

Pendlay row: warmups, 110x5, 120x5, 130x5

Single arm pushdowns: 10x20x4

Notes
Weeee.  Tired.  

Wednesday 26th July 2023 A.M.

Walk: 8mins

Warmups

Bench: warmups, 157.5x5, 147.5x5x3

Notes

Sore elbow, tired, eh.  Had fixated on 160 for a couple of days.  Possible could have gotten it, but there was a risk of failure which I didn't want.  My backdowns were at the same weight I failed for my top set last block.  
Had floating paused DL on the plan, but this is a down week so removed it, as the lower back is still feeling a little eh from deadlifts/squats.  Just reset a little more, adjust, and come back for more.  

Tuesday 25th July 2023

Walk: 8mins

Adductor squeeze: 1min x3

High bar squats: warmups, 162.5x7x3

Leg extensions: 20x50x3 superset

Leg curls: 20x30x3

Copenhagen adductor: 15x3, slightly longer lever arm.

Notes

Didn't feel the best.  Felt fatigued from deadlifts last week, but also, forgot to do lateral squats as part of my warmups, so may have contributed to that feeling.    Pump city on extension/curls.

Sunday 23rd July 2023

Walk: 10mins

Warmups

Bench: warmups, 150x3x4

Adductor squeeze 1min x3

RDL: barx12, 70x8x2

Deadlifts: warmups, 190x1, 230x4, 215x4x2

Cable row: 50x12, 70x12x3

Standing leg curl: 10x12, 20x12, 25x12x3

Notes

Weeeeeee.  Everything was good today.  Deadlift was 5kg heavier than last block, but with two weeks to go.  Time to step up into the last of the volume.  

Friday 21st July 2023

Walk: 8mins

Adductor squeeze: 1min x3

Lateral squats: 10x10x3

Squats: warmups, 185x5, 187x5x2

Warmups

Bench: warmups, 135x7x3

Pulldowns: 50x15x3

Stepups: 10x12x3

1board press: warmups, 145x6, 150x6

Notes
An ok day but dropped off the side of the cliff near the end of bench, so dropped a set there, and then dropped another on 1board.  Weights were fine, just fatigue.  Especially tricep, but just felt it.   Been a long week though.

Wednesday 19th July 2023 p.m.

Walk: 8mins

Warmups

Paused pin press: warmups, 152.5x3, 155x3

Pendlay rows: warmups, 100x5, 120x5

Single arm pushdowns: 10x20x3

Notes

Not the best afternoon.  I had a massive walk at lunchtime and think that contributed to a binge.  Feeling rather uncomfortable I then trained.  Weights moved ok, but feel like a hot mess.  At least tomorrow is an off day, but will reduce food intake for the day, regardless of what the target is.  

Wednesday 19th July 2023 a.m.

Walk: 8mins

Warmups

Bench: warmups, 152.5x5, 142x5x3

Paused floating deadlifts: warmups, 171.5x3x3

Notes

Once again, no real desire to get out to it.  Everything felt stiff, but the benches moved OK.  Better than last block.  Body is a little heavier than desired this week.  Work function all week, plus travel last weekend, makes me feel like I am holding onto more fluid.  

Tuesday 18th July 2023

Walk: 8mins

Adductor squeeze: 1min x3

Lateral squat: 10x10x3

High bar squat: warmups, 160x7x2

BFR Leg extension: 20x30, 20x40x2 superset with

BFR Leg curl: 20x30x3

Copenhagen adductor: 15x3 with slightly longer lever arm

Notes

Had a few sniffles and a headache, so cut the heavy sets short by one set.  All ok though.  Moved well, but felt heavy.  28kg up from last competition block.  But using knee sleeves this round.  

Sunday 16th July 2023

Walk: 10mins

Warmups

Bench: warmups, 147x3x4

Adductor squeeze

RDL

Deadlifts: warmups, 200x4, 205x4x2

Standing leg curls: 10x12, 20x12, drop set 25x12+20x12+15x12+10x12

Cable rows: 50x12, 80x12x2

Forearm thing: 20x12, 60x12x3

Notes

Helped out at a competition in Paraparaumu yesterday, so another 2.5 hrs in a car and sitting refereeing plus some announcing.  So did not feel recovered from squats, hamstrings feeling a little overly tender, just beat.  So, not a heavy week for DLs, and just did a good weight.  Wasn't the best in the world, but thinking for the next week.  Seeing how I feel, and how I recover in a few days worth of meetings.  

Friday 14th July 2023

Walk: 17mins

Adductor squeeze

Lateral squat: 10x10, 20x10x2

Squats: warmups, 192.5x5, 180x5x3

Warmups

Bench: warmups 130x7x3

Stepups: BWx12, 20x12x2

Pulldowns: 50x12x3

1board: warmups, 140x6, 147.5x6

Notes

Felt tired/tight from driving for 4hrs yesterday.  Did a longer walk and warmed up more to make up for it.  Weight moved ok, but partway through the top set felt paranoid over injury, not the best timing.  The work was hard stuff, like normal.  But weights are getting heavier than normal so yeah.  Bench was great.  By the time I burned through the assistance stuff, I felt dead.  But the 1board moved nicely.  Really nicely.  Good stuff.  

Wednesday 12th July 2023 p.m.

Walk: 8mins

Warmups

Paused pin press: warmups, 145x3, 150x3

Pendlay row: warmups, 120x5x2

Single arm pushdowns: 10x12, 15x12, 20x10, 15x12

Notes

Not really feeling it, but the pin press moved ok.  The pendlay rows were less than great, so kept it moderate.  Back was feeling tired.  

Wednesday 12th July 2023 a.m.

Walk:8mins

Warmups

Bench: warmups, 146x5, 137x5x2

Adductor squeeze, RDL

Floating paused deadlifts: warmups, 169x3x2

Notes

Nice bench session, although felt stiff off the bat.  My last cycle, I failed at 147.5 on the third week of bench.  Progressed a little.  

Tuesday 11th July 2023

Walk: 8mins

Adductor squeeze

Lateral squat: 10x10x2, 15x10

High bar squats: warmups, 152.5x7x2

Leg extensions: 20x30x2, 20x40

Leg curls: 20x30x3

Copenhagen adductor: 15x3

Notes

Still some residual soreness from deadlifts, but everything moved ok.  Wasn't as cold a the other day, but kept wrapped up more... who knows.  

Sunday 9th July 2023

Walk: 16mins

Warmups

Bench: warmups, 144x3x3

Adductor squeeze

RDL

Deadlifts: warmups, 213.5x4, 200x4x2

Standing leg curls: 10x12, 20x12, 25x12x3

Wide cable row: 50x12, 70x12x3

Notes

Good session.  Hops feeling tired and feeling a little bloated from eating out last night, but movies were good.  Things moved well.  

Friday 7th July 2023

Walk: 8mins

Adductor squeeze x1min x3

Lateral squats: 5x12, 10x12, 15x12

Squats: warmups, 172.5x5, 175x5x2

Warmups

Bench: warmups, 125x7, 127x7x2

Close grip pulldowns: 50x12x3

Stepups: BWx12, 10x12x2

1board Press: warmups, 135x6, 139.5x6

Notes

Cold session ~1-2deg outside.  Warmed up nicely.  This was the first week with the new knee sleeves.  They feel good, don't think they add much but certainly tighter.  Squats were easier tho, and heavier weights, so ... 'shrug'.  Everything else was also easy, and the sleeves do nothing for bench.  They are harder to get on, way harder to get off, and bunch up a bit more behind the knee.  I was wearing compression (its cold) tights, which obviously makes it a bit easier. 

Wednesday 5th June 2023 p.m.

Walk: 8mis

Warmups
Pendlay row: warmups, 120x5, 132x5

Pulldowns: 30x12, 50x12x3

Single arm pushdowns: 10x12, 15x12x3

Forarm curls: warmups, 60x12x3

Stretch

Notes

Would rather have slept, but got done.  

Wednesday 5th July 2023 a.m.

Walk: 8mins

Warmups

Bench: warmups, 133x5

Adductor squeeze
Paused floating deadlifts: warmups, 166x3x2

Notes

Quick morning, will get everything wrapped up on week one this evening.  

Tuesday 4th July 2023

Walk: 8mis

Warmups.  Adductor squeeze, lateral squat

High bar squats: warmups, 145x7x2

Leg extension: 20x30x3

superset

Leg curl: 20x30x3

Copenhagen adductor: 15x3

Notes

Messed around this morning and then had a call to Europe, so didn't get to train this morning, but got wrapped up this evening.  Everything moved ok.   

Sunday 2nd July 2023

Walk: 8mins
Warmups

Bench: warmups, 135x3x2

Adductor squeeze, lateral squats, RDL

Deadlift: warmups, 190x4, 195x4

Standing leg curls: 10x12, 15x12, 20x12, 25x12

Cable row: 50x12x3

Notes

Not a bad session at all.  Everything functioned.  Everything moved.  Load was fine.  The rib is still... annoying, but its not currently holding anything back.  At least at the loads I am using currently.