Wednesday 30th August 2023

Walk: 8mins

Warmups

Bench: warmups, 155x1, 170x1, 180x1, 187.5x1, 177.5x2, 180x2, 175x2

Liftout: 210x1

Closegrip pulldowns: 60x12x4

Single arm pushdowns: 10x20x3

Notes

Good day.  Solid lunchtime training session.  Nice speed.  10kg up on pre-regionals, and faster.  

Tuesday 29th August 2023

Walk: 8mins

Warmups

Adductor squeeze: 1min x3

Lateral squats: 10x10x3

High Bar Squats: warmups, 190x3, 192.5x3

Later in day

Standing leg curls: 20x12x4

Copenhagen adductor: 15x3

Notes

Cold day.  Started -2 and went up slightly.  So wore gloves for the squats.  Did not feel great.  The body felt reasonable after deadlifts on Sunday, but certainly squats showed it is not reasonable.    

Sunday 27th August 2023

Walk: 15mins

Warmups

Bench: warmups, 170x1x3

Adductor squeeze: 1min x3

RDL: 70x8x3

Deadlifts: warmups, 252.5x1, 270.5x1, 255x1x2

Closegrip pulldowns (done a couple of hours later): 50x12x5

Notes

Trained on the WCPA Eleiko set, with a Rogue PL bar.  That bar is golden.  Bench felt great.  Far better foot position than for regionals.  The MDF foot platform is working well.  Deadlifts felt heavy.  Last warmups didn't move as fast I would have liked, but jumped anyway.  A little shake at the knees.  Otherwise, held at lockout for 3-4 seconds, absolutely zero issue with grip on this bar.  Backoff singles are still hard, but moved well considering they were done without any revving up.  Going to be 252.5/255 opener and it will fly.  Second attempt is what I did today, then third for additional levels, or aiming at a total.  

Friday 25th August 2023

Walk: 8mins

Warmups

Adductor squeeze: 1min x3

Lateral squats: 10x12x3

Squat: warmups, 215x1, 235x1, 217.5x2, 220x2

Warmups

Bench: warmups, 157.5x4x4

Pulldowns: 50x12x4

Notes

Weeeee.  Final week.  Solid squat.  Attempting to improve my bracing in squats, didn't quite work but was better than normal.  Will get better.  The squat was solid, the first backdown messed up slightly, but raised the weight and made it easier.  Bench was just painful :|  Next.  

Wednesday 23rd August 2023

Walk: 9mins

Warmups
Bench: warmups, 170x1, 180x1, 174.5x2, 170x3x2

Paused deadlifts: warmups, 203.5x3x2

Pulldowns: 50x12x5

Notes

Good session.  Trained at lunchtime, came home from work.  Felt far better, although the elbow still hurts.  That was an anti-inflammatory cream.  The benches moved really well, certainly better than 6am feels.  Hit the numbers I thought I would want.  Deadlifts just felt sore.  Rib is still stupid and hurting.  Will see how it goes this weekend with heavier weight.  

Tuesday 22nd August 2023

Walk: 8mins

Adductor Squeeze: 1min x3

Lateral squats: 10x12x3

High bar squats: warmups, 180x4, 185x4

Standing leg curls: 10x20, 20x20x3

Copenhagen adductor: 15x3

Notes
Reasonably sore and stiff, but moved ok.  This was 22kg up on the previous block, but also with knee sleeves (not that they really add load, but maybe confidence). 

Sunday 20th August 2023

Walk: 15mins

Warmups

Bench: warmups, 162x2x6

Liftoff: 202x5seconds and cannot put it back on the rack... LOOLLZ

Adductor squeeze: 1min x3

RDL: 20x12, 70x8x3

Deadlifts: warmups, 230x1, 260.5x1, 250x2x2

Closegrip pulldowns: 60x12x3

Lying leg curl paused: 20x20x3

Notes
Took forever to warm up to deadlifts, but moved well.  Bench wasn't great and everything felt sore.  For whatever reason the liftoff felt fine, but I failed to get the left hand back to the rack, so had to drop it down... 

Friday 18th August 2023

Walk: 9mins

Adductor squeeze: 1min x3

Lateral squat: 15x10x3

Squats: warmups, 190x1, 215x1, 227.5x1, 212.5x2x2

Warmups

Bench: warmups, 150x5x5

Notes

Cold.  Not enough sleep.  Sore everything.  Lower back and SI.  Last warmup sucked.  The 227.5 moved better.  Bench was fine but ran out of steam at the end.  Need recovery.  And later training.  

Wednesday 16th August 2023 P.M.

Walk: 37mins

Warmups

Paused pin press: warmups, 163.5x3, 165x3x2

Pulldowns: 50x12x3

Pushdowns: 10x20x3

Notes

Bloated from dinner.  Slow moving reps.  OK.  Wanted more but brains got in the way.   Still on the fringes of sickness.  At least nose didn't block up like the middle of sets this morning.  

Wednesday 16th August 2023 A.M.

Walk: 8mins

Warmups

Bench: warmups, 160x1, 170x3.5 doh, 155x5x3

Paused deadlifts: warmups, 201.5x3x2

Notes

Quick session before early work.  I picked the top set wrong.  It seemed right based upon 160 warmup.  It seemed right off the first two reps.  Then the third was ok, and the fourth just died.  Locked it out, but not what I wanted to do.  Deadlift were hampered by lower back, left hand side, owies.  

Tuesday 15th August 2023

Walk:9mins

Adductor squeeze: 1min x3

Lateral squats: 10x10x3

Highbar squats: warmups, 170x5, 177x5

Leg extensions: 30x50, 30x40, 30x30

Leg curls: 30x30 30x30, 30x20

Copenhagen adductor: x15, x12x2 longer lever on last two

Notes

Blocked nose, not the best sleep, took painkillers to take away the sinus headache.  Weight was heavy but moved ok.  Not the greatest time to be sick.

Sunday 13th August 2023

Walk: 10mins

Warmups

Bench: warmups, 154.5x3x6

Lift out: 195x1

Adductor squeeze: 1min x3

RDL: 20x12, 70x8x2

Deadlifts: warmups, 255x2, 235x3x2

Standing leg curl: 10x12, 15x12, 20x12, 25x12, 30x12

Closegrip pulldown: 50x12x4

Notes

Well, that was heavy.  But, going back to my last double session on April 5th, where I did 230, it certainly moved similarly.  Two more heavy deadlift sessions.  Still feeling off colour.  Bleh.  Happy things moved well.   

Friday 11th August 2023

Walk: 15mins

Adductor squeeze: 1min x3

Lateral Squat: 15x10x3

Squats: warmups, 216x2, 200x4x2

Bench: warmups, 142.5x7, 147.5x7, 142.5x7
Stepups: BWx12x4

1board: warmup, 157.5x6, 165x8, 167.5x6

Notes

Did not feel stable under the 216 but it moved.  Oh well.  Onwards.   Feeling off colour, so worked from home.  

Wednesday 9th August 2023 P.M.

Warmups

Paused pin press: warmups, 161x3, 162x3, 163x3

Closegrip pulldowns: 50x12x4

Notes

Trained quite late for me (~8+pm) after having an after work function.  Felt good to start with but a distinct lack of snappiness on the top set.

Wednesday 9th August 2023 A.M.

Walk: 8mins

Warmups

Bench: warmups, 155x1, 162.5x4, 152.5x5, 154x5x3

Notes

Under 4hrs sleep, but still performed pretty well.  Right on target with the 4rm, so perhaps on a day that isn't 6.30am, and I have slept, and all hyped up, it will be a pretty good lift.  

Tuesday 8th August 2023

Walk: 8mins

Adductor squeeze: 1min x3

Lateral squats: 10x12, 20x10x2

High bar squats: warmups, 162.5x7x2

BFR leg extension: 20x50x2, 30x40

BFR leg curl: 20x40x2, 30x20

Copenhagen adductor: 15x3 slightly longer lever arm

Notes

Lower back was the kicker here.  The deadlift fatigue was real.  I would have done another set but it just substantially kicked hard in the second set.  So better to come out of it intact than to push it.

Sunday 6th August 2023 Later

Walk

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

Cable row: 30x12, 50x12, 70x12, 90x12, 110x8

Single arm pushdown: 10x20x3

Forearm thing: 60x12, 65x12x2

Notes

Wen't better with a break between the heavy stuff and the assistance stuff.  Plus just moved through these slowly and steadily.  

Sunday 6th August 2023 Early

Walk: 12mins

Warmups

Bench: warmups, 151x3x6

Overload liftoff: 190

Adductor squeeze: 1min x3

RDL: 20x12, 70x8x2

Deadlifts: warmups, 217.5x1, 240x4, 225x4x2

Friday 4th August 2023

Walk: 10mins

Adductor squeeze: 1min x3

Lateral squats: 10x10, 15x10x2

Squats: warmups, 192x5, 194x5x2

Warmups

Bench: warmups, 140x7x4

Stepups: BWx12, 20x8x3

Pulldowns: 50x12x3

1board: warmups, 152x6, 160x6, 162x6

Notes

Weee.  Slept.  BW up a bit.  Trained at 11am, then had a break after squat for a meeting and then came back into it.  Bench was fine, besides most things hurting, shoulder, elbow, chest.  Good stuff.  1board moved nicely.  Its sloppy benching really, but its all about locking out.  The last rep of the last set was bad, but I lost breath and had to reset, which I am absolutely not good at.  

Wednesday 2nd August 2023 P.M.

Walk

Warmups

Paused pin Press: warmups, 160x3x2

Cable overhead row: 50x12x3

Single arm pushdowns: 10x12, 15x12x2

Forearm thing

Notes

Fatigued.  Sore.

Wednesday 2nd August 2023 A.M.

Walk: 9mins

Warmups

Bench: warmups, 154.5x4, 144.5x5x4

Paused floating DL: warmups, 181x3x3

Notes

Bleh.  Sore.  

Tuesday 1st August 2023

Walk: 9mins

Adductor squeeze: 1min x3

Lateral squats: 10x10x3

High Bar Squats: warmups, 162.5x7x2

Leg extension: 20x40x3

Leg curl: 20x30x3

Copenhagen Adductor: 15x3

Notes

Lower back feeling quite tired, and apparently the legs were also feeling it.  The squats dropped off quickly so called it at 2 sets.  Hopefully a few good sleeps will help with recovery.  Will do what I can.